With the way the “new normal” is going in the world, all fitness gyms will be operating like CrossFit gyms where you’ll need to book a date and time to use the equipment instead of just showing up when you want to.

That means you’ll need to be able to workout from home more in order to keep up with your health and fitness goals. As with the majority of people we don’t own fitness equipment at home, that why we go to our local gym. But have no fear! All you need is an open space, a exercise mat, and your comfy workout clothes. Here are 3 quick CrossFit workouts that if performed daily or every other day will keep you in shape until you make it to the gym for your next scheduled workout..ugh.

NOTE: You don’t need to be a CrossFit guru to do these exercises. They are basically HIIT style workouts but with more intensity. They will work better for you if you are in very good shape. If you haven’t worked out for a few months, these might be a challenge for you. Best you work your way up to these gradually. And with any workout routine, consult your doctor if you have any concerns or haven’t workout for a long time.

women working out

Workout # 1

Three rounds of three-minute AMRAPs (as many reps as possible):

  1. 20 alternating jumping lunges
  2. 10 hand release push-ups
  3. 20 V-ups

One minute rest, then do two more sets of three minutes each. Then tell me you’re still my friend.

Workout # 2

Five minute “EMOM” (every minute on the minute) of 10 burpees. Do 10 burpees, wait a full minute, then do 10 more until five minutes has expired. If you are struggling with 10, do as many as you can in 30-45 seconds.

Then straight into four rounds of:

  1. 30 straight leg sit-ups
  2. 30 heel touch sit-ups
  3. 30 seconds hollow hold
  4. 30 seconds Russian twist

One minute rest, then another five minute “EMOM” of 10 burpees. See, fun right?

Workout # 3

men doing push ups

Four rounds of:

  1. 10 down-ups
  2. 20 push-ups
  3. 30 sit-ups
  4. 40 squats

Two minutes rest after each round. This one can be the easier one of all three. Or I’m crazy…

Post Workout

All three of these workouts can be done together (why?) or separately (recommended). Don’t over due it, each one has great exercises that will help you stay lean and fit. Change them up so you don’t get bored.

women sitting relax after workout

Most importantly and often forgotten is to stretch after your workout. Your muscles have been twisted and pulled in all kinds of directions in short bursts. They are already unhappy with you, so be kind to them and stretch them out. Keeps them flexible and helps eliminate the lactic acids and prevent cramping. Oh and smile too afterwards. Very important to smile 🙂

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