30-Day CrossFit Challenge | ROUND 2 | No Equipment Needed

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. 

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

No Equipment CrossFit Workout

Hi guys! If you're wondering why I've been M.I.A. for a while, I have a great reason! Baby Logan finally made her arrival and Troy and I have been catching up on some z's and busy ever since! Thanks for hangin in there with me!

I've been getting awesome feedback on the no equipment CrossFit workouts so I'm here to supply you with another! 

Enjoy! 

Jumping Jacks x250

Push-ups x50

Air Squats x75

Burpees x25

Vert Jumps x10 + 400 M Run

1/2 Mile Run + 50 Air Squats

Air Squats x100

Im already that proud mommy that wants to share photos of my little peanut! 

I can't wait so share the post pregnancy shape up plan I'm developing! Have a great weekend!! =]

4-Week Shape Up Plan // Week 2

Congrats on making it to week 2! You should be proud of yourself, you've made it this far. Have you written down your goals lately!? Definitely write them down if you haven't already - make a goal board or a motivation board somewhat like 

this one here

 to keep you on track and motivated. I'm in the middle of making mine as we speak and I'll be sure to put it up as soon as I finish!

Put your 

motivation board

 in a high-traffic area so that you'll walk by it and see it numerous times throughout the day. Statistics have shown that people who write down their goals and make them visible are more likely to accomplish them. =]

Week 2

Make sure you're adequately stretching and warming up before completing your exercises - you don't want to injure yourself by working with cold muscles.

Day 1

No Equipment Arm Work Out

30 minutes of cardio - jogging, swimming, cycling - get your heart pumping!

Day 2

Butt, Legs and Thighs Work Out

Day 3

Full Body, No Equipment Workout

8 Minutes to 6-Pack Abs

 - this one is absolutely killer but you'll love the pay off

Day 4

No Equipment CrossFit Workout

Day 5

Intense 50

Day 6

HIIT 100

 - I'm pretty sure you will hate me after this workout. It gets me every.time.

Day 7

Rest - you're going to need it after that last 

HIIT 100 workout

Week 1 Shape Up Plan

4-Week Shape Up Plan // Week 1

Hi Friends! I've been receiving numerous emails from readers requesting workout plans so I've finally decided to start offering them! 6-week, 8-week and 12-week plans as well as custom personalized workout plans that fit the needs of your specific fitness and nutritional goals are NOW available! WooHoo!

I decided to put together a little mini workout plan with workouts that I've already created and a few new ones as well. I'll be releasing 7-day plans. I guess you could consider this a trial run if you will. If you like the programming I provide, you may want to consider 

personalized online training

 or one of my 

training packages

 I create.

Week 1

Day 1

Lean Legs Work Out

 - awesome at-home workout using no equipment

Core Workout

 - get ready to feel the burn!

Day 2

Toned Arms

 - nothing shows dedication like strong arms

Core Workout

- get busy - washboard abs won't wait

Day 3

Full Body Tabata Work Out 

 - amazing calorie incinerator 

Day 4

Back and Biceps Work Out 

 or if you'd rather not use equipment  

Tabata Work Out

Intense Core Work Out

 - that's right! Feel that burn - it's working!

Day 5

No Equipment CrossFit Work Out

Day 6

Butt, Hips and Thighs Work Out

 - and you don't need equipment! 

Day 7

Rest! Obviously don't park it on the couch for a full 24-hours. Keep those muscles moving and take the dog for a walk, play some sand volleyball or do another low impact activity that you enjoy. 

*If you need to make an adjustment to your "rest day", go for it! This has to fit in YOUR lifestyle in order for it to BECOME your lifestyle. 

You're Up! What kind of workouts would you like to start seeing or seeing more of?