Okay! Are you ready for round two!? This is ANOTHER 30-Day CrossFit Challenge. And yes, this one also does NOT require any equipment.
Week One
Day 1: 24 lunges + 15 push-ups + 30 jumping jacks (4 rounds)
Day 2: 15 burpees + 20 squats (3 rounds)
Day 3: 30 squats, 15 sit-ups (4 rounds)
Day 4: Cardio - 25 minute jog, stair stepper or stationary bike at moderate pace + 1 minute plank + 1 minute LISS (low intensity steady state cardio)
Day 5: REST
Day 6: 15 jump squats + 10 push-ups (5 rounds)
Day 7: Run 1 mile (for time) + 100 jumping jacks
Week Two
Day 8: 12 burpees + 1 minute plank (3 rounds)
Day 9: Set your time for 10 minutes and complete as many rounds as you can with 15 seconds rest between each round - 5 push-ups + 12 sit-ups + 15 squats
Day 10: 24 lunges + 50 jumping jacks (4 rounds)
Day 11: Cardio - 25 minute jog, stair stepper or stationary bike at moderate pace + 1 minute plank + 1 minute LISS (low intensity steady state cardio)
Day 12: REST
Day 13: 15 burpees + 10 push-ups (5 rounds)
Day 14: Run 1 mile (for time) + 100 jumping jacks
Week Three
Day 15: 15 burpees + 1 minute plank (3 rounds)
Day 16: Set your timer for 10 minutes and complete as many rounds as you can with 15 seconds rest between each round - 5 push-ups + 12 sit-ups + 15 squats
Day 17: 24 lunges + 50 jumping jacks (4 rounds)
Day 18: Cardio - 25 minute jog, stair stepper or stationary bike at moderate pace + 1 minute plank + 1 minute LISS (low intensity steady state cardio)
Day 19: REST
Day 20: 15 jump squats + 10 push-ups (5 rounds)
Day 21: Jog 1 mile (for time) + 100 jumping jacks + 25 sit-ups
Week Four
Day 22: 20 burpees + 90 second plank (3 rounds)
Day 23: 20 jump squats + 12 push-ups (5 rounds)
Day 24: 75 squats + 100 jumping jacks for time
Day 25: Cardio - 25 minute jog, stair stepper or stationary bike at moderate pace + 1 minute plank + 1 minute LISS (low intensity steady state cardio)
Day 26: REST
Day 27: Jog 1 mile (for time) followed by 30 sit-ups
Day 28: 20 jump squats + 15 burpees + 30 jumping jacks (3 rounds)
Day 29: Set your timer for 10 minutes and complete as many rounds as you can with 15 second rest between each round - 10 push-ups + 15 sit-ups + 16 lunges
Day 30:
10 lunges + 10 push-ups (5 rounds)
15 sit-ups + 15 squats (5 rounds)
100 jumping jacks
90 second plank
20 jump squats
10 burpees
Note: As always, check with your medical professional before starting any exercise.