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

Pregnancy CrossFit Workout - Fit Pregnancy

·         30 air squats

·         20 modified push-ups

·         15 kettlebell dead lifts

·         10 half burpees

On days I'm just not feeling the gym, I resort to a quick CrossFit workout. I feel much more energized and alert. The lost important thing is listen to your body and don't overdo it. 

Many studies have shown that working out throughout your pregnancy not only benefits yourself but the baby as well. Increased oxygen and brain stimulation has shown to be a direct result of prenatal exercising. You'll also recover from labor and delivery much quicker.