30 Crossfit Workouts at Home Step by Step

Crossfit é um programa de condicionamento físico popular que combina treinamento intervalado de alta intensidade, levantamento de peso, ginástica e movimentos funcionais. Os treinos de Crossfit são projetados para desafiar sua força, resistência, agilidade e coordenação, ao mesmo tempo em que melhoram sua saúde e condicionamento físico em geral.

Mas e se você não tiver acesso a uma academia ou equipamento de crossfit? Você ainda pode fazer exercícios de crossfit em casa? A resposta é sim! Existem muitos exercícios de crossfit que você pode fazer em casa com o mínimo ou nenhum equipamento, usando seu próprio peso corporal, itens domésticos ou ferramentas simples. Neste artigo, mostraremos 30 exercícios de crossfit que você pode fazer em casa, com instruções passo a passo e dicas. Seja você um iniciante ou um crossfitter avançado, você encontrará algo que se adapte ao seu nível e objetivos.

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Como descobri o Crossfit e mudei minha vida

Sempre me interessei por fitness e saúde, mas nunca encontrei uma rotina de exercícios que eu gostasse ou que me mantivesse fiel. Eu costumava ir à academia e fazer os mesmos exercícios chatos, ou correr na esteira por horas, mas nunca vi nenhum resultado. Eu me sentia frustrado e desmotivado, e comecei a perder o interesse em malhar.

Então, um dia, me deparei com um vídeo de um treino de crossfit no YouTube. Era diferente de tudo que eu já tinha visto antes. As pessoas no vídeo estavam fazendo exercícios diferentes, indo de uma estação para outra, levantando pesos pesados, pulando, correndo e se esforçando ao máximo. Elas pareciam fortes, em forma e felizes. Fiquei intrigado e curioso. Eu queria tentar o crossfit por mim mesmo.

Procurei uma academia de crossfit perto de mim e me inscrevi para uma aula experimental gratuita. Eu estava nervoso e animado ao mesmo tempo. Eu não sabia o que esperar, mas estava pronto para me desafiar. A aula foi difícil, mas divertida. O treinador foi amigável e solidário, e os outros membros foram acolhedores e encorajadores. Eu senti que fazia parte de uma comunidade, não apenas de uma academia. Adorei a variedade e a intensidade dos treinos e a sensação de realização depois de terminá-los. Fiquei viciado.

Decidi entrar para a academia de crossfit e me comprometer com o programa. Comecei a ir às aulas regularmente e notei uma grande diferença no meu corpo e mente. Fiquei mais forte, mais rápido, mais magro e mais confiante. Também aprendi novas habilidades, como levantar pesos, fazer pull-ups e handstands. Gostei do desafio e do progresso e fiquei ansioso pelo próximo treino. O crossfit se tornou mais do que apenas um treino, se tornou um estilo de vida.

Mas então, algo inesperado aconteceu. A pandemia da COVID-19 atingiu o mundo, e tudo mudou. A academia de crossfit teve que fechar, e eu tive que ficar em casa. Fiquei devastada e preocupada. Como eu iria manter minha rotina de crossfit? Como eu iria manter minha forma física e saúde? Como eu iria lidar com o estresse e a ansiedade da situação?

I didn’t want to give up on crossfit, so I decided to look for alternatives. I searched online for crossfit workouts that I could do at home, with minimal or no equipment. I was surprised and relieved to find that there were many options available. I realized that I didn’t need a fancy gym or expensive equipment to do crossfit. I could use my own body weight, household items, or simple tools, and still get a great workout. I decided to try some of the crossfit workouts at home, and I was amazed by the results. I was able to stay fit, healthy, and happy, even during the lockdown. I also discovered new ways to challenge myself, and have fun with crossfit.

In this article, I want to share with you some of the crossfit workouts that I did at home, and how you can do them too. These workouts are suitable for anyone who wants to do crossfit at home, whether you are a beginner or an advanced crossfitter, whether you have equipment or not. These workouts will help you improve your strength, endurance, agility, and coordination, while burning calories and fat. They will also keep you motivated and entertained, and make you feel good.

30 Crossfit Workouts at Home: Step by Step Guide

Here are 30 crossfit workouts that you can do at home, with step by step instructions and tips. You can choose any workout that you like, or follow the order that we suggest. You can also modify the workouts according to your level and preferences, by adjusting the number of reps, rounds, time, or intensity. The most important thing is to listen to your body, and have fun.

Workout 1: AMRAP 10

AMRAP stands for as many rounds as possible. In this workout, you will do as many rounds as you can of the following exercises in 10 minutes:

• 10 burpees
• 20 air squats
• 30 sit-ups

Instructions:

• Start with 10 burpees. To do a burpee, stand with your feet shoulder-width apart, and your arms by your sides. Bend your knees and place your hands on the floor, then jump your feet back into a plank position. Lower your chest and thighs to the floor, then push yourself up and jump your feet forward to your hands. Stand up and jump in the air, clapping your hands above your head. That’s one rep.
• Next, do 20 air squats. To do an air squat, stand with your feet shoulder-width apart, and your arms in front of you. Push your hips back and bend your knees, lowering your body until your thighs are parallel to the floor. Keep your chest up and your knees behind your toes. Drive through your heels and stand up. That’s one rep.
• Then, do 30 sit-ups. To do a sit-up, lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head, and keep your elbows wide. Engage your core and lift your upper body off the floor, until your chest touches your thighs. Lower yourself back to the starting position. That’s one rep.
• Repeat the cycle of burpees, air squats, and sit-ups, until the 10 minutes are up. Count how many rounds you completed, and try to beat your score next time.

Tips:

• Keep your movements smooth and controlled, and avoid jerking or bouncing.
• Breathe deeply and evenly, and exhale on the hardest part of the movement.
• Pace yourself and take short breaks if needed, but try to keep moving as much as possible.
• Focus on your form and technique, and avoid cheating or skipping reps.

Workout 2: 21-15-9

This workout is a classic crossfit format, where you do 21 reps of each exercise, then 15 reps, then 9 reps, as fast as you can. The exercises are:

• Push-ups
• Lunges
• Dips

Instructions:

• Start with 21 push-ups. To do a push-up, get into a plank position, with your hands under your shoulders and your body in a straight line. Bend your elbows and lower your chest to the floor, keeping your core tight and your elbows close to your body. Push yourself back up to the starting position. That’s one rep. If you find it too hard, you can do the push-ups on your knees, or on an elevated surface, such as a chair or a table.
• Next, do 21 lunges. To do a lunge, stand with your feet hip-width apart, and your hands on your hips. Take a big step forward with your right leg, and bend both knees to 90 degrees, lowering your body until your right thigh is parallel to the floor and your left knee is hovering above the floor. Keep your torso upright and your front knee behind your toes. Push through your right heel and step back to the starting position. Repeat with your left leg. That’s one rep. You can also do the lunges in place, by alternating your legs without stepping back.
• Then, do 21 dips. To do a dip, you will need a chair, a bench, or a sturdy surface that can support your weight. Place your hands on the edge of the surface, and extend your legs in front of you, with your heels on the floor. Bend your elbows and lower your body until your arms are at 90 degrees, keeping your shoulders down and your back close to the surface. Press through your palms and lift your body back to the starting position. That’s one rep. If you find it too easy, you can elevate your feet on another surface, such as another chair or a table.
• Repeat the cycle of push-ups, lunges, and dips, with 15 reps of each, then 9 reps of each. Try to complete the workout as fast as you can, without compromising your form.

Tips:

• Keep your core engaged and your body aligned throughout the exercises.
• Breathe deeply and evenly, and exhale on the hardest part of the movement.
• Rest as little as possible between the exercises, but take longer breaks between the sets if needed.
• Challenge yourself and push your limits, but don’t sacrifice your form or safety.

Workout 3: EMOM 12

EMOM stands for every minute on the minute. In this workout, you will do a different exercise at the start of each minute, for 12 minutes. The exercises are:

• Minute 1: 15 jumping jacks
• Minute 2: 10 mountain climbers
• Minute 3: 5 handstand push-ups
• Minute 4: Rest

Instructions:

• Start with 15 jumping jacks. To do a jumping jack, stand with your feet together and your arms by your sides. Jump your feet apart and raise your arms above your head, then jump your feet back together and lower your arms. That’s one rep.
• Next, do 10 mountain climbers. To do a mountain climber, get into a plank position, with your hands under your shoulders and your body in a straight line. Bring your right knee to your chest, then switch and bring your left knee to your chest. That’s one rep. Keep your hips low and your core tight, and move as fast as you can.
• Then, do 5 handstand push-ups. To do a handstand push-up, you will need a wall or a sturdy surface that can support your weight. Place your hands on the floor, about a foot away from the wall, and kick your feet up against the wall, so that you are in a handstand position. Bend your elbows and lower your head to the floor, keeping your body straight and your elbows close to your body. Press through your palms and lift your head back to the starting position. That’s one rep. If you find it too hard, you can do the handstand push-ups with your feet on a chair or a table, or do regular push-ups instead.
• Rest for the remaining time of the fourth minute, then repeat the cycle of jumping jacks, mountain climbers, and handstand push-ups, until the 12 minutes are up.

Tips:

• Keep your movements smooth and controlled, and avoid jerking or bouncing.
• Breathe deeply and evenly, and exhale on the hardest part of the movement.
• Try to complete the exercises as fast as you can, but leave some time to rest before the next minute starts.
• Focus on your form and technique, and avoid cheating or skipping reps.

Workout 4: Tabata

Tabata is a high-intensity interval training method, where you do 20 seconds of work, followed by 10 seconds of rest, for 8 rounds, for a total of 4 minutes. In this workout, you will do Tabata with the following exercises:

• Squat jumps
• Plank jacks
• Bicycle crunches
• Burpees

Instructions:

• Start with squat jumps. To do a squat jump, stand with your feet shoulder-width apart, and your arms by your sides. Push your hips back and bend your knees, lowering your body until your thighs are parallel to the floor. Keep your chest up and your knees behind your toes. Drive through your heels and jump in the air, swinging your arms above your head. Land softly and lower into a squat again. That’s one rep.
• Do as many squat jumps as you can in 20 seconds, then rest for 10 seconds.
• Next, do plank jacks. To do a plank jack, get into a plank position, with your hands under your shoulders and your body in a straight line. Jump your feet apart and together, like a jumping jack, while keeping your core tight and your hips low. That’s one rep.
• Do as many plank jacks as you can in 20 seconds, then rest for 10 seconds.
• Then, do bicycle crunches. To do a bicycle crunch, lie on your back with your knees bent and your feet off the floor. Place your hands behind your head, and keep your elbows wide. Lift your shoulders off the floor, and twist your torso to bring your right elbow to your left knee, while extending your right leg. Switch sides and bring your left elbow to your right knee, while extending your left leg. That’s one rep. Keep your lower back pressed to the floor, and move your legs as if you were pedaling a bike.
• Do as many bicycle crunches as you can in 20 seconds, then rest for 10 seconds.
• Finally, do burpees. To do a burpee, stand with your feet shoulder-width apart, and your arms by your sides. Bend your knees and place your hands on the floor, then jump your feet back into a plank position. Lower your chest and thighs to the floor, then push yourself up and jump your feet forward to your hands. Stand up and jump in the air, clapping your hands above your head. That’s one rep.
• Do as many burpees as you can in 20 seconds, then rest for 10 seconds.
• Repeat the cycle of squat jumps, plank jacks, bicycle crunches, and burpees, for 8 rounds, or 4 minutes.

Tips:

• Keep your movements smooth and controlled, and avoid jerking or bouncing.
• Breathe deeply and evenly, and exhale on the hardest part of the movement.
• Try to do as many reps as you can in each interval, but don’t sacrifice your form or safety.
• Challenge yourself and push your limits, but take longer breaks if needed.

Workout 5: 5 Rounds for Time

This workout is a simple but effective one, where you do 5 rounds of the following exercises, as fast as you can:

• 10 push-ups
• 20 sit-ups
• 30 squats

Instructions:

• Start with 10 push-ups. To do a push-up, get into a plank position, with your hands under your shoulders and your body in a straight line. Bend your elbows and lower your chest to the floor, keeping your core tight and your elbows close to your body. Push yourself back up to the starting position. That’s one rep. If you find it too hard, you can do the push-ups on your knees, or on an elevated surface, such as a chair or a table.
• Next, do 20 sit-ups. To do a sit-up, lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head, and keep your elbows wide. Engage your core and lift your upper body off the floor, until your chest touches your thighs. Lower yourself back to the starting position. That’s one rep.
• Then, do 30 squats. To do a squat, stand with your feet shoulder-width apart, and your arms by your sides. Push your hips back and bend your knees, lowering your body until your thighs are parallel to the floor. Keep your chest up and your knees behind your toes. Drive through your heels and stand up. That’s one rep.
• Repeat the cycle of push-ups, sit-ups, and squats, for 5 rounds, or until you complete the workout. Try to finish the workout as fast as you can, without compromising your form.

Tips:

• Keep your movements smooth and controlled, and avoid jerking or bouncing.
• Breathe deeply and evenly, and exhale on the hardest part of the movement.
• Rest as little as possible between the exercises, but take longer breaks between the rounds if needed.
• Challenge yourself and push your limits, but don’t sacrifice your form or safety.

Workout 6: For Time

This workout is a ladder-style workout, where you start with 10 reps of each exercise, then 9 reps, then 8 reps, and so on, until you reach 1 rep. The exercises are:

• Pull-ups
• Box jumps
• Kettlebell swings

Instructions:

• Start with 10 pull-ups. To do a pull-up, you will need a pull-up bar, a door frame, or a sturdy branch that can support your weight. Grab the bar with your hands shoulder-width apart, and your palms facing away from you. Pull yourself up until your chin is above the bar, keeping your elbows close to your body and your core tight. Lower yourself back to the starting position. That’s one rep. If you find it too hard, you can use a band, a chair, or a partner to assist you, or do inverted rows instead.
• Next, do 10 box jumps. To do a box jump, you will need a box, a bench, or a sturdy surface that is at least knee-high. Stand in front of the box, with your feet shoulder-width apart, and your arms by your sides. Bend your knees and swing your arms back, then explosively jump onto the box, landing softly with your feet flat and your knees slightly bent. Stand up and extend your hips, then step or jump back to the starting position. That’s one rep. If you find it too hard, you can lower the height of the box, or do step-ups instead.
• Then, do 10 kettlebell swings. To do a kettlebell swing, you will need a kettlebell, a dumbbell, or a heavy object that you can hold with both hands. Stand with your feet slightly wider than shoulder-width apart, and hold the kettlebell with both hands in front of you. Hinge at your hips and swing the kettlebell back between your legs, keeping your back straight and your core tight. Then, thrust your hips forward and swing the kettlebell up to chest level, keeping your arms straight and your shoulders relaxed. Let the kettlebell swing back down, and repeat the movement. That’s one rep. If you find it too hard, you can reduce the weight of the kettlebell, or do deadlifts instead.
• Repeat the cycle of pull-ups, box jumps, and kettlebell swings, with 9 reps of each, then 8 reps, and so on, until you reach 1 rep of each. Try to complete the workout as fast as you can, without compromising your form.

Tips:

• Keep your core engaged and your body aligned throughout the exercises.
• Breathe deeply and evenly, and exhale on the hardest part of the movement.
• Rest as little as possible between the exercises, but take longer breaks between the sets if needed.
• Challenge yourself and push your limits, but don’t sacrifice your form or safety.

Workout 7: 10-1

This workout is similar to the previous one, but in reverse order. You start with 1 rep of each exercise, then 2 reps, then 3 reps, and so on, until you reach 10 reps. The exercises are:

• Hand-release push-ups
• V-ups
• Jumping lunges

Instructions:

• Start with 1 hand-release push-up. To do a hand-release push-up, get into a plank position, with your hands under your shoulders and your body in a straight line. Bend your elbows and lower your chest and thighs to the floor, keeping your core tight and your elbows close to your body. Lift your hands off the floor, then place them back down and push yourself back up to the starting position. That’s one rep. If you find it too hard, you can do the hand-release push-ups on your knees, or on an elevated surface, such as a chair or a table.
• Next, do 1 V-up. To do a V-up, lie on your back with your legs straight and your arms overhead. Engage your core and lift your legs and arms off the floor, reaching for your toes. Lower yourself back to the starting position. That’s one rep. If you find it too hard, you can bend your knees and bring them to your chest, or do crunches instead.
• Then, do 1 jumping lunge. To do a jumping lunge, stand with your feet hip-width apart, and your hands on your hips. Take a big step forward with your right leg, and bend both knees to 90 degrees, lowering your body until your right thigh is parallel to the floor and your left knee is hovering above the floor. Keep your torso upright and your front knee behind your toes. Jump and switch your legs in mid-air, landing with your left leg forward and your right leg back. That’s one rep. You can also do the jumping lunges in place, by alternating your legs without jumping.
• Repeat the cycle of hand-release push-ups, V-ups, and jumping lunges, with 2 reps of each, then 3 reps, and so on, until you reach 10 reps of each. Try to complete the workout as fast as you can, without compromising your form.

Tips:

• Keep your movements smooth and controlled, and avoid jerking or bouncing.
• Breathe deeply and evenly, and exhale on the hardest part of the movement.
• Rest as little as possible between the exercises, but take longer breaks between the sets if needed.
• Challenge yourself and push your limits, but don’t sacrifice your form or safety.

Workout 8: 12 Days of Crossfit

This workout is inspired by the Christmas song “The Twelve Days of Christmas”. You will do 12 exercises, in the same order as the song, adding one more exercise each round. The exercises are:

• 1 burpee
• 2 push-ups
• 3 sit-ups
• 4 squats
• 5 kettlebell swings
• 6 box jumps
• 7 lunges
• 8 mountain climbers
• 9 plank jacks
• 10 jumping jacks
• 11 pull-ups
• 12 handstand push-ups

Instructions:

• Start with 1 burpee. To do a burpee, stand with your feet shoulder-width apart, and your arms by your sides. Bend your knees and place your hands on the floor, then jump your feet back into a plank position. Lower your chest and thighs to the floor, then push yourself up and jump your feet forward to your hands. Stand up and jump in the air, clapping your hands above your head. That’s one rep.
• Next, do 2 push-ups, followed by 1 burpee. To do a push-up, get into a plank position, with your hands under your shoulders and your body in a straight line. Bend your elbows and lower your chest to the floor, keeping your core tight and your elbows close to your body. Push yourself back up to the starting position. That’s one rep. If you find it too hard, you can do the push-ups on your knees, or on an elevated surface, such as a chair or a table.
• Then, do 3 sit-ups, followed by 2 push-ups, followed by 1 burpee. To do a sit-up, lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head, and keep your elbows wide. Engage your core and lift your upper body off the floor, until your chest touches your thighs. Lower yourself back to the starting position. That’s one rep.
• Repeat the cycle, adding one more exercise each round, until you reach 12 handstand push-ups, followed by 11 pull-ups, followed by 10 jumping jacks, and so on, until you finish with 1 burpee. Try to complete the workout as fast as you can, without compromising your form.

Tips:

• Keep your movements smooth and controlled, and avoid jerking or bouncing.
• Breathe deeply and evenly, and exhale on the hardest part of the movement.
• Rest as little as possible between the exercises, but take longer breaks between the rounds if needed.
• Challenge yourself and push your limits, but don’t sacrifice your form or safety.

Workout 9: 20 Minute AMRAP

This workout is another AMRAP, where you do as many rounds as possible of the following exercises in 20 minutes:

• 5 pull-ups
• 10 push-ups
• 15 squats
• 200 meter run

Instructions:

• Start with 5 pull-ups. To do a pull-up, you will need a pull-up bar, a door frame, or a sturdy branch that can support your weight. Grab the bar with your hands shoulder-width apart, and your palms facing away from you. Pull yourself up until your chin is above the bar, keeping your elbows close to your body and your core tight. Lower yourself back to the starting position. That’s one rep. If you find it too hard, you can use a band, a chair, or a partner to assist you, or do inverted rows instead.
• Next, do 10 push-ups. To do a push-up, get into a plank position, with your hands under your shoulders and your body in a straight line. Bend your elbows and lower your chest to the floor, keeping your core tight and your elbows close to your body. Push yourself back up to the starting position. That’s one rep. If you find it too hard, you can do the push-ups on your knees, or on an elevated surface, such as a chair or a table.
• Then, do 15 squats. To do a squat, stand with your feet shoulder-width apart, and your arms by your sides. Push your hips back and bend your knees, lowering your body until your thighs are parallel to the floor. Keep your chest up and your knees behind your toes. Drive through your heels and stand up. That’s one rep.
• Finally, do a 200 meter run. To do a run, you will need a space where you can run safely and comfortably, such as a park, a track, or a street. Run at a moderate pace, keeping your posture upright and your breathing steady. You can use a GPS device, a smartphone app, or a landmark to measure the distance. If you don’t have access to a space where you can run, you can do 100 jumping jacks, 50 high knees, or 25 burpees instead.
• Repeat the cycle of pull-ups, push-ups, squats, and run, until the 20 minutes are up. Count how many rounds you completed, and try to beat your score next time.

Tips:

• Keep your movements smooth and controlled, and avoid jerking or bouncing.
• Breathe deeply and evenly, and exhale on the hardest part of the movement.
• Pace yourself and take short breaks if needed, but try to keep moving as much as possible.
• Focus on your form and technique, and avoid cheating or skipping reps.

Workout 10: 100 Reps for Time

This workout is a simple but challenging one, where you do 100 reps of one exercise, as fast as you can. The exercise is:

• Thrusters

Instructions:

• To do a thruster, you will need a pair of dumbbells, kettlebells, or any objects that you can hold with both hands and lift overhead. Stand with your feet shoulder-width apart, and hold the weights at your shoulders, with your palms facing each other and your elbows pointing forward. Squat down, keeping your chest up and your knees behind your toes. Drive through your heels and stand up, while pressing the weights overhead, until your arms are fully extended. Lower the weights back to your shoulders, and repeat the movement. That’s one rep.
• Do 100 thrusters, as fast as you can, without compromising your form. You can break up the reps into smaller sets, such as 10 sets of 10, or 5 sets of 20, but try to rest as little as possible between the sets.

Tips:

• Keep your core engaged and your body aligned throughout the exercise.
• Breathe deeply and evenly, and exhale on the hardest part of the movement.
• Choose a weight that is challenging but manageable, and adjust it if needed.
• Challenge yourself and push your limits, but don’t sacrifice your form or safety.

Workout 11: 3 Rounds for Time

This workout is a combination of cardio and strength exercises, where you do 3 rounds of the following exercises, as fast as you can:

• 400 meter run
• 21 dumbbell snatches
• 15 dumbbell thrusters
• 9 dumbbell burpees

Instructions:

• Start with a 400 meter run. To do a run, you will need a space where you can run safely and comfortably, such as a park, a track, or a street. Run at a moderate pace, keeping your posture upright and your breathing steady. You can use a GPS device, a smartphone app, or a landmark to measure the distance. If you don’t have access to a space where you can run, you can do 200 jumping jacks, 100 high knees, or 50 burpees instead.
• Next, do 21 dumbbell snatches. To do a dumbbell snatch, you will need a dumbbell, a kettlebell, or a heavy object that you can hold with one hand. Stand with your feet shoulder-width apart, and hold the weight in your right hand, in front of your right thigh. Hinge at your hips and lower the weight to the floor, keeping your back straight and your core tight. Then, explosively pull the weight up to your shoulder, and extend your arm overhead, while jumping and switching your feet. Land softly and lower the weight to your left thigh. That’s one rep. Repeat with your left arm, and alternate sides until you complete 21 reps.
• Then, do 15 dumbbell thrusters. To do a dumbbell thruster, you will need a pair of dumbbells, kettlebells, or any objects that you can hold with both hands and lift overhead. Stand with your feet shoulder-width apart, and hold the weights at your shoulders, with your palms facing each other and your elbows pointing forward. Squat down, keeping your chest up and your knees behind your toes. Drive through your heels and stand up, while pressing the weights overhead, until your arms are fully extended. Lower the weights back to your shoulders, and repeat the movement. That’s one rep.
• Finally, do 9 dumbbell burpees. To do a dumbbell burpee, you will need a pair of dumbbells, kettlebells, or any objects that you can hold with both hands. Stand with your feet shoulder-width apart, and hold the weights by your sides. Bend your knees and place the weights on the floor, then jump your feet back into a plank position, with your body in a straight line. Lower your chest and thighs to the floor, then push yourself up and jump your feet forward to the weights. Stand up and jump in the air, raising the weights above your head. That’s one rep.
• Repeat the cycle of run, snatches, thrusters, and burpees, for 3 rounds, or until you complete the workout. Try to finish the workout as fast as you can, without compromising your form.

Tips:

• Keep your movements smooth and controlled, and avoid jerking or bouncing.
• Breathe deeply and evenly, and exhale on the hardest part of the movement.
• Rest as little as possible between the exercises, but take longer breaks between the rounds if needed.
• Challenge yourself and push your limits, but don’t sacrifice your form or safety.

Workout 12: Death by Burpees

This workout is a test of your endurance and mental toughness, where you do burpees until you can’t do any more. The workout is:

• 1 burpee in the first minute
• 2 burpees in the second minute
• 3 burpees in the third minute
• And so on, adding one more burpee each minute, until you fail to complete the required number of burpees within the minute.

Instructions:

• Start with 1 burpee. To do a burpee, stand with your feet shoulder-width apart, and your arms by your sides. Bend your knees and place your hands on the floor, then jump your feet back into a plank position. Lower your chest and thighs to the floor, then push yourself up and jump your feet forward to your hands. Stand up and jump in the air, clapping your hands above your head. That’s one rep.
• Complete 1 burpee within the first minute, then rest for the remaining time of the minute.
• Next, do 2 burpees within the second minute, then rest for the remaining time of the minute.
• Then, do 3 burpees within the third minute, then rest for the remaining time of the minute.
• Repeat the cycle, adding one more burpee each minute, until you fail to complete the required number of burpees within the minute. For example, if you fail to do 15 burpees in the 15th minute, the workout is over. Count how many minutes you lasted, and try to beat your score next time.

Tips:

• Keep your movements smooth and controlled, and avoid jerking or bouncing.
• Breathe deeply and evenly, and exhale on the hardest part of the movement.
• Try to complete the burpees as fast as you can, but leave some time to rest before the next minute starts.
• Focus on your form and technique, and avoid cheating or skipping reps.

Workout 13: 50-40-30-20-10

This workout is a countdown-style workout, where you do 50 reps of each exercise, then 40 reps, then 30 reps, and so on, until you reach 10 reps. The exercises are:

• Double-unders
• Sit-ups
• Wall balls

Instructions:

• Start with 50 double-unders. To do a double-under, you will need a jump rope, or a rope-like object that you can swing around your body. Hold the rope with your hands slightly wider than shoulder-width apart, and your elbows close to your body. Swing the rope over your head, and jump over it with both feet, while spinning the rope twice under your feet. That’s one rep. If you find it too hard, you can do single-unders, where you spin the rope once under your feet, or skip the rope altogether and do jumping jacks instead.
• Next, do 50 sit-ups. To do a sit-up, lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head, and keep your elbows wide. Engage your core and lift your upper body off the floor, until your chest touches your thighs. Lower yourself back to the starting position. That’s one rep.
• Then, do 50 wall balls. To do a wall ball, you will need a medicine ball, a basketball, or a heavy object that you can throw and catch. Stand about a meter away from a wall, and hold the ball at your chest, with your palms facing each other and your elbows pointing down. Squat down, keeping your chest up and your knees behind your toes. Drive through your heels and stand up, while throwing the ball up to a target on the wall, about 3 meters high. Catch the ball as it falls, and lower into a squat again. That’s one rep. If you find it too hard, you can reduce the weight of the ball, or the height of the target, or do squats without the ball instead.
• Repeat the cycle of double-unders, sit-ups, and wall balls, with 40 reps of each, then 30 reps, and so on, until you reach 10 reps of each. Try to complete the workout as fast as you can, without compromising your form.

Tips:

• Keep your movements smooth and controlled, and avoid jerking or bouncing.
• Breathe deeply and evenly, and exhale on the hardest part of the movement.
• Rest as little as possible between the exercises, but take longer breaks between the sets if needed.
• Challenge yourself and push your limits, but don’t sacrifice your form or safety.

Workout 14: 7 Minutes of Burpees

This workout is a simple but brutal one, where you do as many burpees as you can in 7 minutes. The exercise is:

• Burpees

Instructions:

• To do a burpee, stand with your feet shoulder-width apart, and your arms by your sides. Bend your knees and place your hands on the floor, then jump your feet back into a plank position. Lower your chest and thighs to the floor, then push yourself up and jump your feet forward to your hands. Stand up and jump in the air, clapping your hands above your head. That’s one rep.
• Do as many burpees as you can in 7 minutes, without compromising your form. Count how many burpees you completed, and try to beat your score next time.

Tips:

• Keep your movements smooth and controlled, and avoid jerking or bouncing.
• Breathe deeply and evenly, and exhale on the hardest part of the movement.
• Pace yourself and take short breaks if needed, but try to keep moving as much as possible.
• Focus on your form and technique, and avoid cheating or skipping reps.

Workout 15: 5-4-3-2-1

This workout is a sprint-style workout, where you do 5 rounds of the following exercises, decreasing the number of reps each round. The exercises are:

• 5 power cleans
• 4 front squats
• 3 shoulder to overhead
• 2 thrusters
• 1 ground to overhead

Instructions:

• To do this workout, you will need a barbell, a pair of dumbbells, or any objects that you can lift from the ground to your shoulders, and from your shoulders to overhead. You can choose a weight that is challenging but manageable, and adjust it if needed.
• Start with 5 power cleans. To do a power clean, stand with your feet hip-width apart, and hold the barbell or the weights in front of your thighs, with your palms facing you and your elbows slightly bent. Hinge at your hips and lower the barbell or the weights to just above your knees, keeping your back straight and your core tight. Then, explosively pull the barbell or the weights up to your shoulders, while dropping under them and catching them with your elbows pointing forward. Stand up and extend your hips, keeping the barbell or the weights at your shoulders. That’s one rep.
• Next, do 4 front squats. To do a front squat, keep the barbell or the weights at your shoulders, with your palms facing each other and your elbows pointing forward. Squat down, keeping your chest up and your knees behind your toes. Drive through your heels and stand up. That’s one rep.
• Then, do 3 shoulder to overhead. To do a shoulder to overhead, press the barbell or the weights from your shoulders to overhead, until your arms are fully extended. Lower the barbell or the weights back to your shoulders. That’s one rep. You can do a strict press, a push press, or a jerk, depending on your preference and ability.
• Then, do 2 thrusters. To do a thruster, combine a front squat and a shoulder to overhead. Squat down, keeping the barbell or the weights at your shoulders, then drive through your heels and stand up, while pressing the barbell or the weights overhead. Lower the barbell or the weights back to your shoulders, and repeat the movement. That’s one rep.
• Finally, do 1 ground to overhead. To do a ground to overhead, combine a power clean and a shoulder to overhead. Lift the barbell or the weights from the ground to your shoulders, then press them overhead. Lower the barbell or the weights back to the ground. That’s one rep.
• Repeat the cycle of power cleans, front squats, shoulder to overhead, thrusters, and ground to overhead, with 4 reps of each, then 3 reps, and so on, until you reach 1 rep of each. Try to complete the workout as fast as you can, without compromising your form.

Tips:

• Keep your core engaged and your body aligned throughout the exercises.
• Breathe deeply and evenly, and exhale on the hardest part of the movement.
• Rest as little as possible between the exercises, but take longer breaks between the rounds if needed.
• Challenge yourself and push your limits, but don’t sacrifice your form or safety.