Wednesday, September 26, 2012

30-Day At-Home Cardio & CrossFit Challenge

  • Are you ready to get back into a habit of exercise? 
  • Do you just need to mix up your same old workout routine? 
  • Are you looking for a way to get into shape at home?

This 30-Day At-Home Cardio and CrossFit Challenge is for YOU!




With a little one at home, I have found lots of excuses for not exercising on a regular basis. When a friend shared a link to a 30 Day At-Home CrossFit Challenge (http://cleaneatsinthezoo.com). I found that the exercises were challenging, but relatively easy to accomplish. The daily workouts only took 5-10 minutes and could be done with a preschooler jumping all around - now that's my kind of exercise!  However, after completing the 30 days, I realized that I hadn't really done much in the way of sustained aerobic exercise for a month. So I decided to add a daily cardio challenge. The resulting 30 days of workouts are posted here.

Click on the highlighted exercises to see how to do them. Feel free to modify, add, delete, or change the order of exercises or days to suit your needs.

Remember, it doesn't matter how fast you go, just as long as you do it! As a friend once said, "Only exercise on the days you want to be happy." And in just 30 days, you'll be stronger and faster than you are today. Have fun!

WEEK ONE

Day 1 Cardio: Run 2 miles (jog or speed walk depending on your current fitness level)
Day 1 CrossFit: 20 walking lunges, 10 push-ups, 25 jumping jacks (4 rounds)

Day 2 Cardio: Bike 5 miles
Day 2 CrossFit: 10 burpees, 1 minute  plank, 1 minute side plank (both sides) (3 rounds)

Day 3 Cardio: Run 2 miles
Day 3 CrossFit: 25 air squats10 sit-ups (4 rounds)

Day 4: Rest Day!

Day 5 Cardio: Run 3 miles
Day 5 CrossFit: 10 walking lunges, 5 push-ups, 10 sit-ups (5 rounds)

Day 6 Cardio: Your pick - easy run, bike, hike, swim, or paddle for at least 30 minutes
Day 6 CrossFit: 10 vertical jumps (crouch down, then jump up as high as you can with arms to the sky), 1 minute  plank, 1 minute side plank (both sides) (4 rounds)

Day 7 Cardio: Your pick - easy run, bike, hike, swim, or paddle for at least 30 minutes
Day 7 CrossFit: 25 air squats10 push-ups (4 rounds)

WEEK TWO

Day 8 Cardio: Run 3 miles
Day 8 CrossFit:10 burpees, 1 minute  plank, 1 minute side plank (both sides) (3 rounds)

Day 9 Cardio: Bike 5 miles
Day 9 CrossFit: 5 push-ups, 10 sit-ups, 15 air squats (Do as many rounds as you can in 10 minutes, taking breaks between sets if needed)

Day 10 Cardio: Run 3 miles
Day 10 CrossFit: 20 walking lunges, 50 jumping jacks (4 rounds)

Day 11: Rest Day!

Day 12 Cardio: Run 4 miles
Day 12 CrossFit: 10 push-ups, 10 sit-ups (4 rounds)


Day 13 Cardio: Your pick - easy run, bike, hike, swim, or paddle for at least 30 minutes
Day 13 CrossFit: 10 vertical jumps (crouch down, then jump up as high as you can with arms to the sky), 1 minute  plank, 1 minute side plank (both sides) (5 rounds)

Day 14 Cardio: Your pick - easy run, bike, hike, swim, or paddle for at least 30 minutes
Day 14 CrossFit: 25 air squats10 push-ups (5 rounds)

WEEK THREE

Day 15 Cardio: Run 4 miles
Day 15 CrossFit: 15 burpees, 1 minute  plank, 1 minute side plank (both sides) (3 rounds)

Day 16 Cardio: Bike 5 miles
Day 16 CrossFit: 5 push-ups, 10 sit-ups, 15 air squats (Do as many rounds as you can in 10 minutes, taking breaks between sets if needed)

Day 17 Cardio: Run 3 miles
Day 17 CrossFit: 30 walking lunges, 50 jumping jacks (4 rounds)

Day 18: Rest Day!

Day 19 Cardio: Run 4 miles
Day 19 CrossFit: 10 push-ups, 10 sit-ups (5 rounds)

Day 20 Cardio: Your pick - easy run, bike, hike, swim, or paddle for at least 30 minutes
Day 20 CrossFit: 15 vertical jumps (crouch down, then jump up as high as you can with arms to the sky), 1 minute  plank, 1 minute side plank (both sides) (5 rounds)

Day 21 Cardio: Run 1 mile, for time, followed by 100 jumping jacks
Day 21 CrossFit: 30 air squats10 push-ups (5 rounds)

WEEK FOUR

Day 22 Cardio: Run 3 miles
Day 22 CrossFit: 15-20 burpees, 60-90 second  plank 60-90 second side plank (both sides) (3 rounds)

Day 23 Cardio: Bike or Hike for 45-60 minutes
Day 23 CrossFit: 10 push-ups, 10 sit-ups, 15 air squats (Do as many rounds as you can in 10 minutes, taking breaks between sets if needed)

Day 24 Cardio: Run 4 miles
Day 24 CrossFit: 20 Forward Leaps (jump as far as you can with both feet) (4 rounds)

Day 25: Rest Day!

Day 26 Cardio: Run (or speed walk) 5 miles
Day 26 CrossFit: 10 push-ups, 10 sit-ups (5 rounds)

Day 27 Cardio: Your pick - easy run, bike, hike, swim, or paddle for at least 30 minutes
Day 27 CrossFit: 15 vertical jumps (crouch down, then jump up as high as you can with arms to the sky), 1 minute  plank, 1 minute side plank (both sides) (5 rounds)
Day 28 Cardio: Run 1 mile, for time, followed by 100 jumping jacks
Day 28 CrossFit: 30 walking lunges, 10 push-ups (5 rounds)

FINAL 2 DAYS

Day 29 Cardio: Run 4 miles
Day 29 CrossFit:10 push-ups, 10 sit-ups, 15 air squats (Do as many rounds as you can in 10 minutes, taking breaks between sets if needed)

Day 30 Cardio: The final CrossFit workout is also a great cardio workout!
Day 30 CrossFit: The final workout will be a combination of the various CrossFit exercises. 20 walking lunges, 10 push-ups, 25 jumping jacks, 20 air squats, 15 sit-ups, 10 vertical jumps, 1 minute plank, 10 burpees (5 rounds)

Congratulations!

(What's next?)

Disclaimer: I am not a physical fitness expert; just a woman who is trying to stay in shape and encourage others to do the same. Know yourself and your limits and don't do something if it doesn't feel right.

4 comments:

  1. This really requires discipline and determination to be fit and healthy.

    Exercise on the days you want to be happy I agree with this. That's why I only swim once a week, :(.

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    Replies
    1. It certainly does. I try to make it easier by dressing in my workout clothes right when I get out of bed, then exercising shortly after breakfast. Then I feel good the rest of the day, even if I only do a little. Thanks for checking out my blog!

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  2. LOVE This!!!!! On the second week now, I feel so good!!! Thank you so much for posting this!

    ReplyDelete