Stay-at-home orders suck on multiple levels. One of them was not being able to go to the gym! While many stay-at-home orders have been lifted, people are still sometimes reluctant to go to the gym. I served in the US Army for four years. While serving, I became CrossFit Level 1 certified. That’s just enough knowledge to make me dangerous, and help me devise my own workouts (note: these are not official CrossFit workouts!). Here’s a few I did.
- 5 pushups, 10 squats, 15 pull-ups, AMRAP (as many rounds as possible), 10 minutes
Alternate: 5 pushups, 10 squats, 15 burpees
2. 30 seconds jump rope, 30 seconds pushups. Repeat for 5 minutes, with as many pushups as possible in the 30 seconds.
3. 5 diamond pushups (do a pushup with hands flat on the floor, thumbs and forefingers touching so they form a diamond shape), 5 wide-arm pushups (hands spaced wider than shoulders), 5 regular pushups. AMRAP 5 minutes.
4. 30 seconds plank, 15 seconds of as many pushups as possible. EMOM (every minute on the minute), 10 minutes
5. 10 jumping lunges (lunge, jump to switch front leg, lunge), 10 burpees, 10 squats. EMOM, 10 minutes.
These workouts are deliberately short! They should be performed at a high intensity, with proper form, in order to get the full benefit. Make sure you are mindful of prior injuries, and it’s best to consult with a doctor before starting any new exercise routine. Make sure you stretch to warm up and cool down, eat protein, and drink water!
