Monday, March 10, 2014

30-Day CrossFit Challenge - No Equipment Needed



Who doesn't love a good at-home CrossFit workout!? I do! This one will kick your butt for sure, but stick with it and you're hard work will pay off! Have a great day!

Week 1
Day 1: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 2: Run 1/2 mile, 25 (or 50 if you can) air squats (3 rounds)
Day 3: 20 lunges, 10 push-ups (5 rounds)
Day 4: Longer run (or whatever it is that you like to do–biking, swimming, etc), *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 5: Rest day!
Day 6: 50-100 jumping jacks, 25 air squats, 20 push-ups, for time - keep a record of your time. 
Day 7: Run 1 mile for time

Week 2
Day 8: Do one air squat and take one breath, (you can breathe all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
Day 9: Run 1 mile (or run in place, or jump rope, or do short sprints or something to get your blood pumping) and do 10 push-ups every 1 minute.
Day 10: 20 jumping jacks, 10 sit-ups (5 rounds)
Day 11:  Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 12: Rest day!
Day 13: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 14: 50-100 jumping jacks, 25 air squats and 20 push-ups (2 rounds) for time

Week 3
Day 15: 20 lunges, 10 push-ups (5 rounds)
Day 16: Run 1 mile, for time (compare to previous time!), and do 50 jumping jacks
Day 17: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 18: Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 19: Rest day!
Day 20:  50-100 jumping jacks, 25 air squats, 20 push-ups, for time (compare to previous time!), then jump rope for 3 minutes (or jump in place mimicking a jump-rope motion if you don’t have a jump rope)
Day 21: Sprint 200 meters (1/8th mile…or 1/2 way around a track), do 20 push-ups (3 rounds)

Week 4
Day 22: 20 jumping jacks, 10 sit-ups (5 rounds)
Day 23: 100 air squats, for time
Day 24: 20 lunges, 15 push-ups (5 rounds) *Scale down reps if needed
Day 25: Longer run (or whatever it is that you like to do–biking, swimming, etc.) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 26: Rest day!
Day 27: 15 push-ups, 15 sit-ups, 15 air squats (5 rounds) *Note: If you’re still struggling with this, you can do the 10/10/10 reps)
Day 28: Run 1 mile, for time (compare with your other results–have you improved??) and do 100 jumping jacks
Day 29: Leap forward (jump as far as you can with both feet) 20 times followed by 50 jumping jacks (3 rounds).
Day 30: Today’s workout will sum up what we’ve done and will take a bit longer than other days, so set aside a little bit more time than normal! For today:
*20 lunges, 15 push-ups (5 rounds)–decrease push-up reps if needed
*10 sit-ups, 10 air squats (5 rounds) — or up the reps to 15 each
*100 jumping jacks
*jump rope for 1 minute
*25 sit-ups
AWESOME JOB! Comment below and let me know how you did.. or if you've got any questions!
Note: Please check with your medical professional before doing this program.

131 comments:

  1. Reviews and tips for the best exercise equipment plus workout plans and exercises for the equipment you already own. Smooth Elliptical

    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. scale comes with a manual in many languages , batteries and a USB cable to connect it to a PC for the initial setup. The initial setup requires downloading a software to set the scale up in your home

    ReplyDelete
  3. I'm so glad you're here! I'm a fitness and wellness coach that believes that a fit family, is a happy family.I'm here to help you achieve ALL of your health and fitness goals! I offer weight loss programs, diet regiments, and training plans. Please email me at alexabrown69@gmail.com with your goals and what you want to achieve so we can get you started today!
    http://www.ebay.co.uk/gds/SOLICITORS-FROM-TAYLOR-HAMPTON-SOLICITORS-LLP-/10000000178285021/g.html

    ReplyDelete
  4. This blog is really prove helpful an i wish that you update it as you can.

    ReplyDelete
  5. I NEED 5 WORKOUT PARTNERS!! The fact that swimsuit season is almost upon us has me clinching my teeth!! The thought of those bikini bottoms!!! Anyone up for joining me in working that bum bum so we can show it off this summer? Brazil butt lift Slim down starts April 28th. Such a fun workout- looking forward to toning all over but(t) working on that ASSet first..Who is in!
    More info Please visit my Facebook Page and Team Beach Body Page

    ReplyDelete
  6. Challenging jobs always work, right? Joe stoker here personal trainer in Essex always except challenging condition in term of health.

    ReplyDelete
  7. Some people think that gluttony is the moral failing that causes obesity. Some people actually think that people have a choice as to what they eat..

    Some people see obesity as the result of gluttony and they see gluttony as a moral failing.

    Pride is one of the 7 deadly sins. Fat people are often pride full. What people call shame is a much needed dose of humility.

    Thin Shaming vs Fat Shaming Click Here to see what is worse

    Many people accused of fat shaming are worried about the fat person's health.

    Click HERE to read why people think The Bible Belt is the FATTEST and most SINFUL

    Gluttony is one of the 7 deadly sins.

    Philippians 3:19 Their end is destruction, their god is their belly, and they glory in their shame, with minds set on earthly things.

    Proverbs 23:20-21 Be not among drunkards or among gluttonous eaters of meat, for the drunkard and the glutton will come to poverty, and slumber will clothe them with rags.

    Proverbs 23:2 And put a knife to your throat if you are given to appetite

    ReplyDelete
  8. Great fitness and good to face challenge for fitness. Great work

    Essex Personal Training

    ReplyDelete
  9. Great fitness and good to face challenge for fitness. Great work :
    i agree with you sturat

    ReplyDelete
  10. Really cool. Hope it has a demo though or a link to the actual exercise so that I can execute it properly.

    ReplyDelete
  11. CrossFit workout is one of the most demanding forms of fitness programs that are currently taking the fitness world a step at a time. It is a form of sport that combines a lot of exercises that push a person to their limits in regards to endurance and fitness with each training regimen. You may say the fitness programs motto is every day is training day.

    Personal Fitness Training Townsville

    ReplyDelete
  12. Some of these TRX Workouts For Sale will come with the product for free but if high quality package has to be done like in wholesale, the buyer has to compensate for the extra packaging.It seems that among the consistently hottest sellers from this TRX Australia line is the Highrise.Within this TRX Workouts lineup can be found a patent version (or two) which all have a great, eye-catching look.These TRX Training are also known to be quite comfy, having a "laceless" style that has hidden elastic to keep firmly in place and making them easily slipped on and off.In terms of the patent version, this TRX Pro Pack can be found in the original style as well as in a number of eye-catching and colorful designs.For ladies who like the look of a gladiator boot/sandal, the TRX Australia might just be the perfect choice.

    ReplyDelete
  13. Thanks for sharing this informative post with us it will helpful for those who don't have time to for gym.
    Meditation In India


    ReplyDelete
  14. Please suggest some diet for pre workout and post workout.

    ReplyDelete
  15. A fitness trail (more recently known as outdoor exercise equipment and also known as a parcourse) consists of a path or course equipped with obstacle course training.

    ReplyDelete
  16. Thank you so much for sharing This post. It's gretful blog I have really enjoyed keeping up with you on this blog. MFG’s Group Workouts program will help you get your body moving, melt the fat, and strengthen your body. Visit for more information - Personal training.

    ReplyDelete

  17. Thank you so much for sharing This post. It's gretful blog I have really enjoyed keeping up with you on this blog.
    Turbulence Training also provides extra’s such as a nutritional guide and body weight exercise programs, for those of us who travel.
    visit for more information..Course of Turbulence Training

    ReplyDelete
  18. You have shared great tips for fitness. I think taking challenge is the best idea to keep your body fit and fine.Self training is also a good idea.

    Joint Mobility

    ReplyDelete
  19. Very Nice post every one can do this to stay fit visit for more... www.indiagetonline.info

    ReplyDelete
  20. Great to know about body building exercise programs. I love body building so I watch fitness videos. I am watching fitness videos since 6-7 years. Doing exercise is my favorite time pass too, and it keeps me healthy too.

    ReplyDelete
  21. Nice Routine...always Focus... try to motivate other

    ReplyDelete
  22. Such a nice blog posted here you on health and fitness it is really very helpful for us. Keep updating more blogs here.

    ReplyDelete
  23. However, these kind of healthcare medical equipment can be costly so it is wise to explore for a competitive price, valid warranties and possibly seek financing for big purchases of B'orze medical equipment.

    Medical Equipments | Unborn Baby Monitor | Office Hysteroscope

    ReplyDelete
  24. Applause to this very detailed blog. I guess, my hardworking week will start now.

    ReplyDelete
  25. I admit that sometimes I have thought that I can't achieve my goal in losing weight and be fit due to lack of equipment, however this blog has proven me wrong. Thanks for sharing this.

    ReplyDelete
  26. Great post. This is a wonderful list to help set the tone or break a road block

    ReplyDelete
  27. 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
  28. question. day 2. 1/2 mile run, 25 (or 50) air squats...3 rounds. is the run included in the rounds? so total 1.5 mils and 75 squats?

    ReplyDelete
  29. Thanks for sharing important information regarding health issues. Total Cleanse Detox Diet is a firm which aware everybody about their eating regimen plan to keep solid by including bunches of water and liquids in your schedule. To keep sound and clean your kidney through homemade detox cleanse or beverages loads of water and numerous liquid materials in your day by day diet. This procedure will likewise help your kidney from stomach related sicknesses like kidney stone and so forth.

    ReplyDelete
  30. This blog is really prove helpful an i wish that you update it as you can. - Lifetime Fitness

    ReplyDelete
  31. Crazy Bulk can be considered as an ideal supplement for gaining weight without .Different Types Of Legal Steroids Crazy Bulk Stores: http://www.buyhealthmart.com/muscle-builder/crazybulk/

    ReplyDelete
  32. Track your workouts, develop healthy habits, and reach your goals with Careot

    ReplyDelete
  33. Pretty nice post. I have in fact enjoyed reading your website posts. I have been googling blogs and sites in related manner recently and i have to state you have a nice

    Toshiba PVT-375BT

    ReplyDelete
  34. Nothing new has been said in regards to diet in three decades. And while “professionals” argue over the percentage of fats, protein, and carbohydrates in the diet, obesity rates have gone from 10% of the population to 50% in just 50 years.
    diet plans

    ReplyDelete
  35. He encontrado consejos interesantes en Mundo Fitness

    ReplyDelete
  36. Its really a nice tips for good health.. thanks for sharing this amazing healthy exercise with us and keep sharing much more...

    ReplyDelete
  37. Nice Information
    <a href="http://phoenixfirefitness.com/ >Phoenix Fire Fitness</a>

    ReplyDelete
  38. This was an excellent fitness blog. gyms in need of payment software try Payolee.


    crossfit software


    www.payolee.com/crossfit-software

    ReplyDelete
  39. Thanks for the useful post on weight loss and fitness. Thanks and keep sharing.

    ReplyDelete
  40. MyWayLabs a online store for Sports Nutrition, Pre Workout Powder, Fat Burner And Body Building Supplements will also the expert view on on how to use it and how to improve your body building skills.

    ReplyDelete
  41. Very nice fat loss exercises you provided here.
    I would also recommend looking at top fitness model Sergi Constance workout routine, as he did great job in transforming fat weight into muscles!
    http://testozilla.com/workout/sergi-constance-weekly-workout-and-diet-plan

    ReplyDelete
  42. It's been good to see your blog when I always look for such type of blogs. Thanks for your sharing. I have been really impressed by going through this awesome info. Recently i have read a very good online review about Fast Weight Loss Program. I hope that it will equally help you people in loosing weigh.
    Health and fitness

    ReplyDelete
  43. Thanks for sharing such a nice guidelines for fitness with us it is really helpful for me. Keep updating more with us.

    ReplyDelete
  44. I bet this can give result with in 20 days, if one is determined enough. Thank you for sharing.

    ReplyDelete
  45. Awesome Post.
    Interesting and valuable information is here.
    It is helpful for every one, Thanks for sharing with us!

    ReplyDelete
  46. For me, fitness is having a healthy mind and body.

    ReplyDelete
  47. I was surfing Google when I came across this interesting article. Read this post on Quick Effective Workouts for Transformation

    ReplyDelete
  48. I have read many blogs in the net but have never come across such a well written blog. Good work keep it up
    Teen Braces Markham

    ReplyDelete
  49. It's really a nice and helpful piece of information. I'm glad that you shared this helpful info with us. Please keep us informed like this.
    dr buck

    ReplyDelete
  50. I have been reading your posts regularly. I need to say that you are doing a fantastic job. Please keep up the great work.
    dental implant

    ReplyDelete
  51. I have read many blogs in the net but have never come across such a well written blog. Good work keep it up
    eye clinic

    ReplyDelete
  52. I'd like to know how everything is going with this.
    atlanta cpr course

    ReplyDelete
  53. I wanted to thank you for this great blog! I really enjoying every little bit of it and I have you bookmarked to check out new stuff you post.
    Rehab Center

    ReplyDelete
  54. Hi people,
    Thank you so much for this wonderful article really!
    If someone want to learn more the workout videos to do at home I think this is the right place for you!

    ReplyDelete
  55. I have read many blogs in the net but have never come across such a well written blog. Good work keep it up
    glasses online

    ReplyDelete
  56. Wonderful article ! thanks to sharing with us.Find moreTips for Health and Fitness here.

    ReplyDelete
  57. Wonderful article ! thanks to sharing with us.Find moreTips for Health and Fitness here.

    ReplyDelete
  58. I am very interested in your post! Thank you so much! Have a nice day!
    Cook at weight watcher recipes free online foods.

    ReplyDelete
  59. Really very interesting and very valuable information about the health and good health is a everything.
    erotic gay massage

    ReplyDelete
  60. Very interesting and informative blog and about the health and fitness I must appreciate your work well done keep it up.
    superfood

    ReplyDelete
  61. Very informative article which is about the health and medical clinic and i must bookmark it, keep posting interesting articles.
    best women's multivitamin

    ReplyDelete
  62. hey thanks.... you explained everything in steps.. nice work

    Crude Oil Price Tips

    ReplyDelete
  63. I like your blog and thank you for sharing this great information about the kids health and care.
    Children Health

    ReplyDelete
  64. Love this program!

    Remember to take good quality garcinia cambogia
    for that extra weight loss boost!

    ReplyDelete
  65. Personally I think overjoyed I discovered the blogs.
    Fitness For Women

    ReplyDelete
  66. Hi guys,
    If you're looking for fast delivered and well done job then you definitely need to visit https://www.fiverr.com/fenixseo !
    These people really know how to satisfied your needs! I talk about fast delivery, good service and perfect price list! Check out for yourself!

    ReplyDelete
  67. I was juggling to acquire the appropriate shape of my body but each and every time was ending up with empty hands. The other day came across with the site where Fitness tipswere given and by implementing on them, I was able to put myself back in perfect shape. I would like to suggest to everyone on the face to give a go once to feel the difference. Health Tips

    ReplyDelete
  68. Great Workout exercises. I will surely try this plan from tomorrow.
    Urgent Care Piscataway Township

    ReplyDelete
  69. Great fitness and good to face challenge for fitness. Great work
    To maintain my fitness i always follow some importance things
    Like
    No fast food
    No excess eating
    Walk regularly
    No to vehicles where ever possible
    Drink as much water as i drink
    And exercise regularly with my home home workout.

    ReplyDelete
  70. Nice Article
    Evost Fitness provide a wide range of gym equipments and fitness equipments products for home. This is the Leading Manufacturer Company.
    See More:http://www.evostfitness.com/

    ReplyDelete
  71. This comment has been removed by the author.

    ReplyDelete
  72. 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
  73. 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
  74. All the necessary about fitness and health is provided in this blog.
    its really good.


    ProBody Styling

    ReplyDelete
  75. Your blog is awesome. You have shared very valuable information to us. Thank you so much for sharing this.



    Social Fitness App

    ReplyDelete
  76. its really good.

    etsytelemart.com

    ReplyDelete
  77. I was really want to get some more detail and information about the fitness but your blog helped me so much thank you for sharing it.

    Natural collagen powder

    ReplyDelete
  78. Interesting blog and very amazing detail about the health and fitness well done keep it up.

    talk show for doctors

    ReplyDelete
  79. This comment has been removed by the author.

    ReplyDelete
  80. This comment has been removed by the author.

    ReplyDelete
  81. This comment has been removed by the author.

    ReplyDelete
  82. This comment has been removed by the author.

    ReplyDelete
  83. This comment has been removed by the author.

    ReplyDelete
  84. I Make myself involved in healthy routine which is associated with ridding your body of excess fat. Workout or eating right can seem like a negative instead of a positive. we naturally want to rebel or associate negative thoughts with the good behavior, making it harder to continue. When you even think about going against, it becomes harder to continue and much easier. What if, instead, you found activities you love and keep you Ladies Gym healthy.

    ReplyDelete
  85. 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
  86. Thanks for sharing such beautiful information with us. I hope you will share some more info about Health and Fitness. Please keep sharing!
    Yoga Poses To Stay Fit

    ReplyDelete
  87. good tips for my stomach and If you are looking for Cross Training Cage Fitness Equipment, you will find different types of gym equipment at very reasonable prices.

    ReplyDelete
  88. Interesting blog. It would be great if you can provide more details about it. Thank you
    the best fitness gym in Karachi

    ReplyDelete
  89. Lahoris are admirers of good food and carefree living. However, they are also very conscious about their health and fitness. Luckily, the provincial capital of Punjab is also known for its modern gyms and fitness centers that are not only at prime locations but also well equipped with modern equipment and highly qualified gym trainers.

    ReplyDelete
  90. There is no doubt that right now from sitting at your home in this corona situation you are getting so fat. So now if you want to do some workout then you can visit Fitness and weight loss trainer in birmingham because they can provide you the best training. Also you have the chance to chat with them so that you can make yourself fit perfectly.

    ReplyDelete
  91. vital info but quite hectic as well if you are on vacations from gym.
    https://www.velocityfitness.pk/most-popular-gyms-and-fitness-centers-in-lahore-pakistan/

    ReplyDelete