Tuesday, September 9, 2014
Life gets busy. And sometimes life can push our gym time aside. Even with the best of intentions it can happen. But that doesn't mean you still can't get in a good workout. Athletic Build put together 20 crossfit workouts you can do in under 15 minutes...any time...at home! Here they are in order from easiest to hardest (approximately).
1) 5 Minute AMRAP (as many reps/rounds as possible in 5 minutes) 10 air squats, 10 push ups, 10 sit ups
2) 21-15-9 of air squats and push-ups (21 reps of each then 15 reps of each then 9 of each)
3) 50 Burpees for time
4) Run half mile, 20 burpees – 3 rounds
5) 2o burpees, 20 push ups, 20 sit ups, 2o squats for 4 rounds
5) 100 Pull-ups.
6) 12 Burpees, followed by 12 pull-ups x 10 rounds.
7) Complete 5 box jumps, followed by 10 pull ups, and 15 knees to elbows as many times as you can in 20 minutes.
8) Run 1 mile with 5 burpees EMOM (5 Burpees every minute on the minute)
9) 4 rounds as fast as possible – 400M sprint then 50 squats
10) 20 minutes – AMRAP 5 Pushups, 10 Situps, 15 Squats
11) 100 Push-ups , 100 Sit-ups, 100 Squats
12) 20 minutes AMRAP 5 Handstand push-ups, 10 Pistols (single-leg squats)
13) 50 Sit-Ups – 50 Double-Unders – 50 Sit-Ups – 50 Walking Lunges – 50 Burpees – 50 Sit-Ups
14) 50 Burpee Pull-ups for time
15) 21-15-9 Lunges (each leg) Handstand Push-ups
16) Poor Man’s Seven: 7 Handstand push-ups, 7 squats, 7 pull ups, 7 burpees, 7 push-ups, 7 sit-ups, 7 knees to elbows – 7 Rounds for time
17) Angie For time: (complete in order) 100 pullups, 100 push-ups, 100 sit-ups, 100 squats
18) Barbara 5 Rounds, rest 3:00 between each round: 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats
19) Chelsea On the minute, every minute for 30 minutes: 5 pull-ups, 10 push-ups, 15 squats
20) Murph For time: 1 mile Run, 100 pull-ups, 200 push-ups, 300 Squats 1 mile run
Enjoy!
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