Pages

Sunday, February 16, 2014

No Equipment - CrossFit Work Out - 1 Week

Happy Sunday! =] I hope you all are having a great weekend. It's been a little over 5 months since Baby Lo was born and I've been somewhat bored with my routine lately. Logan has gotten a ton of strength in the last 2 months and I love incorporating her into my workout. This is a great workout for all mommies out there who either can't get to the gym, travel frequently or just don't have a lot of time to workout. I hope you enjoy these No Equipment CrossFit Work Outs.

Day1 
Warmup
2 min Jump Rope or Jog
15-second Samson Stretch
15-second Waiter’s Bow
10 Arm Circles Forward & Backward
10 Leg Swings Each Leg
 
Then:
10 Squats
10 Sit-ups
10 Pushups
3 Rounds

Day2
Warmup
2 min Jump Rope or Jog
15-second Samson Stretch
15-second Waiter’s Bow
10 Arm Circles Forward & Backward
10 Leg Swings Each Leg

Then: 
10 rounds of
-10 burpees
-10 situps

Day 3
Warmup
2 min Jump Rope or Jog
15-second Samson Stretch
15-second Waiter’s Bow
10 Arm Circles Forward & Backward
10 Leg Swings Each Leg

Then:
Sprint 100 meters
Rest 1 minute
Repeat 10 times

Day 4: 
Warmup
2 min Jump Rope or Jog
15-second Samson Stretch
15-second Waiter’s Bow
10 Arm Circles Forward & Backward
10 Leg Swings Each Leg

Then
100 Single Unders (Jump Rope)
50 Squats
5 rounds for time

Day 5
Warmup
2 min Jump Rope or Jog
15-second Samson Stretch
15-second Waiter’s Bow
10 Arm Circles Forward & Backward
10 Leg Swings Each Leg

Then
5 Rounds
15m Bear Crawl
20 Push-ups
15m Crab Walk
20 Jump Squats
15m Broad Jump Burpees
20 Mountain Climbers

Day 6
Warmup
2 min Jump Rope or Jog
15-second Samson Stretch
15-second Waiter’s Bow
10 Arm Circles Forward & Backward
10 Leg Swings Each Leg

Then:
Tabata Squats and Push-ups:
20 seconds on 10 seconds rest, 8 rounds each.
Count your lowest score.

Day 7
2 min Jump Rope or Jog
15-second Samson Stretch
15-second Waiter’s Bow
10 Arm Circles Forward & Backward
10 Leg Swings Each Leg

Then:
5 Rounds for Time
- 3 vertical jumps
- 3 squats
- 3 long jumps




78 comments:

  1. I love reading your blogs! i wanna copy all your recipes!! thanks for posting this love this!

    ReplyDelete
    Replies
    1. Hi guys i'm so damn happy..I lost 23 pounds in 21 days and I want to show you how I did it..This is very exciting stuff
      Check out The Best Diet Click Here

      Delete
    2. Hi guys
      Your Health and fitness rules Very Important.Thank you for Your Health & fitness. those extra kilos helps you look better and the good news is you do not need to just rely on doctors or medicines in order to get your desired looks. If you want to look better, you can see here health and fitness

      Delete
    3. This comment has been removed by the author.

      Delete
    4. This comment has been removed by the author.

      Delete
    5. Nice blog to meet Warmly welcome The Bexter Review
      Also I do fitness

      Delete
  2. Pranayama for Stress Relief is particularly beneficial to lead focus upon no cost of charge every day living. Pranayama but also dyana should be pressing very own soul perhaps follow tao meditation alongside commercial état in order to stress relief purely.

    ReplyDelete
  3. you probably shouldn't use the word "crossfit" on these workouts.

    ReplyDelete
  4. Turf Supplies

    Hancey Turf is a premier Turf Supplier and also provides a various turfing solution to make your home lawns and sports ground better. Website: www.hanceysturf.com.au

    Contact information:

    Phone number: 1800 761 334, 0439 306 616
    E-mail: sales@hanceysturf.com.au

    ReplyDelete
  5. I have been hearing a lot about crossfit but I haven't really tried it. Is it more of bodyweight exercises?

    ReplyDelete
  6. This article is an appealing wealth of informative data that is interesting and well-written. I commend your hard work on this and thank you for this information. You’ve got what it takes to get attention.
    XTRESIA

    ReplyDelete
  7. Awesome and interesting article. Great things you've always shared with us. Thanks. Just continue composing this kind of post.
    muscle and fitness

    ReplyDelete
  8. If the TRX Workouts has a good shape, it will be much manageable to transport and distribute.This is highly paid much to details because the TRX Suspension Training company has stores all over the world and a slight mistake can end up destroying the whole collection.Cheap TRX Australia packaging is of great importance.In today's world, nothing without a TRX Pro Pack package has the ability to sell including an eraser.Simple though very important thing to consider is that the TRX Australia package is not only aimed at preserving, but to get the attention of the target market.If the TRX Suspension Training package is all rugged and out of shape, regardless of how much of a treasure the inside is, no one will be interested.

    ReplyDelete
  9. This is best site to spent time on .I just stumbled upon your chatty blog and desired to say that I have really enjoyed reading your very well written blog posts. I will be your frequent visitor, that's for sure. sistemi di gestione roma

    ReplyDelete
  10. You have a very nice furniture writing style that i appreciate. bean bags are a great way to show your point and the furniture and chairs are very comfortable in the home. sistemi di gestione livorno

    ReplyDelete
  11. ha ha...very nice see your pictureYou posted nice .I am finding more similar post through online

    ReplyDelete
  12. more,that is still you may do something to expand on it.yhanks for sharing with us.I think I am going the clearness in your post is simple spectacular and I can take for granted you are an expert on the field.Well with your permission.Like your way of seeing this things. i'll be checking in on a regularly now....keep up the good work.
    ALOKA UST-5524

    ReplyDelete
  13. Crazy bulk review says that this is one of the most effective and amazing bodybuilding supplements that provide legal steroids. The legal steroids in crazy bulk muscle building product are the perfect option for those who have lean muscles. If they will follow the routine for having crazy bulk so, they will get best result of muscle growth. This product has given tremendous experience to everyone who wanted to improve the body stamina as well as grow up masses in their body. Just same as mentioned the users are able to acquire enough muscles in their body. Crazy bulk is greatly recommended supplement by the experts.
    http://www.crazybulkreviewsz.com

    ReplyDelete
  14. Thank you so much for such a great blog. Lifetime Fitness

    ReplyDelete
  15. Want Crazy Gains? Get CrazyBulk! LEGAL Steroids; FAST Results; NO Side Effects; NO Prescriptions; NO Injections; FREE US & UK Shipping; http://www.buyhealthmart.com/muscle-builder/crazybulk/

    ReplyDelete
  16. Raspberry Ketone Plus Review 2015 - Raspberry Ketone Plus is the hottest new weight management supplement.

    http://www.freerushsale.com/raspberry-ketone-plus/

    ReplyDelete
  17. On the Why We Eat program you will decide when to eat because you will have the willpower and understanding to do so. And you will choose what to eat based on those foods that are best for you, not those most tempting . . . and addictive.

    diet plans

    ReplyDelete
  18. D-BAL is one of the best legal steroids for 2015 because it works just like Methandrostenolone, but minus the side effects.
    http://provendietpillsreview.com/crazybulk-dbal-dianabol-review

    ReplyDelete
  19. D-BAL is one of the best legal steroids for 2015 because it works just like Methandrostenolone, but minus the side effects.
    http://provendietpillsreview.com/crazybulk-dbal-dianabol-review

    ReplyDelete
  20. f losing weight is your goal, then make this a http://www.mensreviewmonster.com/anabolic-steroids/crazy-bulk-reviews/

    ReplyDelete
  21. No, just kidding. But seriously, it screws with your creativity and expression. Most people are doubters and idea killers. These are two different types of blogs we're looking at.
    PhenQ

    ReplyDelete
  22. I sometimes end up eating snacks around dinner time, but I successfully managed to not eat anything at all for the whole day yesterday. Just be determined & carry out what you want.
    PhenQ Deals

    ReplyDelete
  23. http://hghenergizer2014.weebly.com/
    http://idollash-us.weebly.com/
    http://breast-actives.hpage.com/
    http://xtremeno-us.weebly.com/
    http://idollash2014.weebly.com/
    http://venapro2014.weebly.com/
    http://breastactivesresultsr.webs.com/
    http://wartrol-us.weebly.com/
    http://zetaclear-us.weebly.com/
    http://eazol2014.weebly.com/
    http://tinnituscontrol2014.weebly.com/
    http://venapro-us.weebly.com/
    http://zetaclear2014.weebly.com/
    http://hghenergizer-us.weebly.com/
    http://tinnituscontrol-us.weebly.com/
    http://breastactivesb.weebly.com/
    http://breastactives-us.weebly.com/
    http://buy-breast-actives.weebly.com/
    http://xtremeno2014.weebly.com/
    http://breastactivesbuycheap.page.tl/

    ReplyDelete
  24. There are a number of ways to enhance your breasts without surgery. All natural methods can be very effective in increasing the size of a woman's breasts. Discover which methods are work best at http://breast-actives.link

    ReplyDelete
  25. health and fitness tips for men & women. information and tips to help your whole family lead healthier life. Family Healthier Lifestyles to lose weight fast and look beautiful.

    ReplyDelete
  26. Hi guys i'm so damn happy..I lost 23 pounds in 21 days and I want to show you how I did it..This is very exciting stuff
    Check out The Best Diet Click Here

    ReplyDelete
  27. Thank you for your post.
    Fitness Model at Workout Music Motivation videos.

    ReplyDelete
  28. That is a great way to use that website.I really like your idea for a book club.Please keep us posted about how it goes.
    Cook at easy weight watcher recipes foods.

    ReplyDelete
  29. Thanks for this wonderful share. Glad to read this article. I am starting yoga classes in couple of days and have bought beautiful and stylish workout clothes online. Happy that clothing is of high quality material and is quite soft too.

    ReplyDelete
  30. I truly get pleasure from while I read your blogs and its content.
    Best Treadmills 2017

    ReplyDelete
  31. If bodybuilding is the sport you want to pursue then getting advice from professionals will save you a lot of aggravation. Skinny2fit

    ReplyDelete
  32. Hi guys
    Your Health and fitness rules Very Important.Thank you for Your Health & fitness. those extra kilos helps you look better and the good news is you do not need to just rely on doctors or medicines in order to get your desired looks. If you want to look better, you can see here health and fitness

    ReplyDelete
  33. Great tips, will follow all the suggestion from now. Thanks for sharing such a nice post. You can follow our blog of fitness guides too.

    ReplyDelete
  34. God bless Dr Ifa Azaka for his marvelous work in my life, I was suffering for Scabies since since 2015 and I was taking my medications and i wasn't satisfied i needed to get the Scabies out of my body, I searched about some possible cure for Scabies and i saw a comment about Dr. Ifa Azaka, how he cured a woman with his herbal medicine, I contacted him and he guided me. I asked for solutions, he started the remedy for my health, he sent me the medicine through DHL SERVICE . I took the medicine as prescribed by him and 14 days later it was cleared, Dr. Ifa Azaka truly you are great, do you need his help also? Why don't you contact him through Email drifaazaka112@gmail.com OR whatsapp him +2349038790901

    ReplyDelete
  35. If you are looking for good training programmes I can recommend you bnbsupplements.com Their STUFF help me with choosing the best training program for me.

    ReplyDelete
  36. Most valuable and fantastic blog I really appreciate your work which you have done about the build muscle,many thanks and keep it up.
    buildmuscle

    ReplyDelete
  37. The holidays are near, enjoy 10% off here!

    Get Your health and fitness products Ahead This Holiday
    Use promo code WINTER at checkout to get 10% off your All purchase! Limited Time Only.

    Santamedical Chritsmas Offer

    ReplyDelete
  38. Muscle Nit XT This is the great time gain lasting muscle most commercial farmers use less career and family obligations. Its also a time when your testosterone boosting supplemen level will be at its highest peak. Therell be time to experiment to discover the diet and nutrition principles that be right for you. According to PsychK theory overidentifying with one or go with the Ultra muscle Testo supplementhttp://jackedmuscleextremeadvice.com/muscle-nit-xt/

    ReplyDelete
  39. Edge Nutra Testo XY I don't believe it is a good thing. Bill Phillips EAS made it popular in his creatine. Mike is an important proponent of eating 56 small meals a day that related in overall size. In The Truth about Abs he suggests eating about every 3 hours when we're awake. http://t-rexmuscleadvice.com/edge-nutra-testo-xy/

    ReplyDelete
  40. MRx Male Enhancement The blood carries with it nutrients are generally important in muscle financial recovery. The faster these nutrients are delivered to your muscles quicker it will recover. Some people work out just as hard as everyone else and should not seem to put on any weight or get any stronger. Binging are called hardgainers. http://jackedmuscleextremeadvice.com/mrx-male-enhancement/


    ReplyDelete
  41. Alpha Testo Maxxx Any attempt to experiment with a medicine or a components that says to be natural may also risk your fitness and invite unnecessary complications in future. a number of the no prescription natural dietary supplements for testosterone replacement are determined to be effective in remedying this problem. http://t-rexmuscleadvice.com/alpha-testo-maxxx/

    ReplyDelete

  42. Test Troxin Studies show that by exercising your brain you can certainly create new neural pathways and reverse cognitive lower. The decision to take supplements expires to your company. If you are immensely involved in the sport will probably be influenced to go it alone. Avoid it One belonging to the reasons to do this is an individual may already produce electrical power the muscle equipment without having to need these supplements. http://t-rexmuscleadvice.com/test-troxin/

    ReplyDelete
  43. T5RX Bodypump class runs for 6 minutes with an amount individual burning 5 6 gram calories. These classes start off with a warm up which is lead with the instructor. While muscles commence to warm up you work your way into specific workout which uses only light weights. The moves focus on the legs chest back shoulders and core. http://www.strongtesterone.com/t5rx/


    ReplyDelete
  44. StamiMax Capsicum or red pepper added as a condiment to flavor foods will profit the burn. Its in order to keep moving your body if would like to to to lose extra excessive. By moving your body 30 minutes or more per day, you may increase your odds of to lose those extra pounds more easily. http://jackedmuscleextremeadvice.com/stamimax/

    ReplyDelete
  45. Magnumax Also welldeveloped to rather than some creatine and glutamine. These two supplements recognized to offer several for this same properties as steroid drugs as they will increase recovery glycogen strength enhance bodys defense mechanism.
    http://jackedmuscleextremeadvice.com/magnumax/

    ReplyDelete
  46. Magnumax Way more motivating when compared with the gym Finding yourself in a class with a good amount of likeminded people focused on health and fitness in Olympia makes way to keep you on track to hit your landmarks. Too many people at the local gym short lived solution there to kill and also can really suck the life outta you. http://jackedmuscleextremeadvice.com/magnumax/


    ReplyDelete
  47. Lutrevia Youth Cream Can teach you automatically improves dry, uneven and pigmented skin additionally makes epidermis tone more advantageous. Most significantly, stress causes your adrenal glands to produce too much cortisol. Associated with cortisol which is a steroid makes your senaceous glands overproduce oil.
    http://lisocleanseabout.com/lutrevia-youth-cream/

    ReplyDelete
  48. RCG Its crucial that you just bleach your clothes to make them stay fresh and new forever. A wonderful approach to RCG revive your faded bright garments would be to soak them in lemon juice and dry them in the sun.https://rcg.com.pk/


    ReplyDelete
  49. RCG Ain this text, we're going to percentage a few smooth killer recommendationson a way to keep our pores and skin RCG away from pollutants. stop reusing cleaning cloths whilst we are cleansing our face or washing our body, we generally tend to use the identical towel again and again. https://rcg.com.pk/

    ReplyDelete
  50. RCG Sleeves became tight and the forearms enjoyed more importance. Minimal trimmings on the Gothic dresses were also a feature of the early gothic period. The Gothic dresses became longer RCG and the necklines went deeper. With the passage of time, the gothic clothing styles changed with the fabrics looking stiffer in their appearance. In the late Gothic periods, the men had short hairstyles and more importance was given to the detailing of the upper silhouette. https://rcg.com.pk/


    ReplyDelete
  51. Eshaisha Keshi pearls are used for exceptional forms of jewelry due to the fact every one is uniquely shaped. There are truely no two beads which are alike. Keshi pearls have solid nacre additives and due to that, each pearl has strangely vibrant luster. Keshis are one of the editions of baroque pearls which might be offered in rings shops today. https://rcg.com.pk/

    ReplyDelete
  52. Mohagni Being invited to a bridal shower or a wedding makes some human beings balk. It is not the cloth wardrobe that concerns them, it's far the gift selection that continues them up at night time. some people truely put an excessive amount of stress on themselves- really you would suppose that the bride would weep if she did no longer open the suitable present from every and each certainly one of her guests.https://rcg.com.pk/

    ReplyDelete
  53. RCG Because of this increasingly girls are subsequently doing some thing approximately it. RCG woman now take into account that if they want a shy man to technique them then they need to teach the guys the way to do. increasingly more girl are actually writing books and articles in magazines to try to assist the shy men. They want to educate guys the way to not simplest approach but have the ability to speak to lady.https://rcg.com.pk/


    ReplyDelete
  54. Motifz You want in an effort to make a lasting impression on a female. I don t recognize many guys that dream approximately being buddies with stunning ladies. but, I do recognize lots of fellows that wish that they might appeal to a beautiful lady and make her fall for them very fast. in case you need with a view to attract beautiful girls, in case you want to recognise how to make a long-lasting impact on her, then you have to study female attraction. https://rcg.com.pk/

    ReplyDelete
  55. Sana-safinaz she will want to pay for greater than the implements used by that health care provider. she can also have to pay for the anesthesia and the anesthesiologist. If the girl plans to enter a medical institution for the augmentation, then she will want to pay health facility fees. https://rcg.com.pk/


    ReplyDelete
  56. Elan Unwind in the pleasant enterprise of a seductive big apple escort. you'll no longer be disenchanted. explore your wacky aspect. supply wings on your wildest fantasies! permit your creativeness run amok and shed your inhibitions. hire those attractive women and feature the time of your life with them. whether you decide upon a curvaceous, properly endowed lady or you have got a penchant for petite girls, you could find them all on-line.https://rcg.com.pk/


    ReplyDelete
  57. Zara shahjahan For the duration of the game, the pope requires several other crusades, which starts with call of 0.33 campaign. therefore, King Richard the Lionheart arrives the holy land, and joins the kingdom of Jerusalem as navy, and King Philip the Chivalrous arrives to enroll in the armies of Principality of Antioch. they come with not enormous armies but with decent gadgets who have pretty many revel in ranks on them. https://rcg.com.pk/


    ReplyDelete
  58. Crimson if you are an executive you then apparel ought to be up to speed and this garb will convey you plenty of achievement for your profession. you may choose many one-of-a-kind type of attires that is most appropriate in your character. https://rcg.com.pk/


    ReplyDelete
  59. Lawn collection 2018 if you want to get the great deal you then must actually go online shopping in place of shopping at the mall. if you want to buy satisfactory merchandise then you have to choose buying online over buying on the mall.https://rcg.com.pk/


    ReplyDelete
  60. online shopping mall in pakistan Now earlier than the mall is built, the humans will want somebody to design the mall, and they'd lease an architect, and how this relates for your internet enterprise is that you will usually lease a web fashion designer to construct your internet site.https://rcg.com.pk/


    ReplyDelete
  61. Dynasty seeking out hip-hop garb can be a piece irritating, but it will honestly help in case you do not forget the following alternatives and spot if they're proper for you. The hip-hop big name, Sean "Diddy" Combs opened a garb line in 1998 beneath the logo call of Sean John apparel, via manner of instance.https://rcg.com.pk/

    ReplyDelete
  62. Shahsawar The Seven Wholesale is a web wholesale garb save that sells a big collection of wholesale apparel inclusive of wholesale clothing for men, wholesale apparel for ladies, wholesale youngsters clothing,https://rcg.com.pk/


    ReplyDelete
  63. Eid collection Hiring a business debt series company, even as extraordinarily fee powerful does price money and ensuring you get the first-class product and offerings from your company is a chief consideration. make certain the industrial debt collection firm your enterprise chooses gives excessive best customer service and delivers facts to you. https://rcg.com.pk/



    ReplyDelete
  64. Great tip. I will keep this in mind. This might have saved me a lot of frustration had I known this beforehand. Thanks for sharing best ping driver of all time

    ReplyDelete
  65. Asim Jofa human beings wear easy clothes most effective to keep warm and they do now not have many picks because of the negative information at that point. but, in recent times, humans have an open desire inside the choice in their garments and what a person selected to wear displays his or her personalities, tastes and likes.https://rcg.com.pk/asimjofa

    ReplyDelete
  66. Asimjofa In fact, a number of info are protected in this style style, which includes luggage and purses, garb, scarves, shawls, earrings and fashion add-ons and so forth. amongst them, silk headband is one of the most essential elements to create the bohemian style. https://rcg.com.pk/asimjofa

    ReplyDelete
  67. Apna Showroom Baby Skirt Frock Dress for 6-12 Months - 1 Year Dress skirts frock girls Black
    cotton dress for baby girls 0 6 12 months 1 years fancy dress frock skirts for baby girls baby party wear dress 1 year girls dress stylish apna showroom
    ApnaShowroom Men's Women's Metal Hair Bands Black Combo set of 5 hairband Unisex
    Metal hairband for men women girls hair band Black hair bands for women men plastic hair band for women black hairbands for girls boys apna showroom

    ReplyDelete