Monday, August 12, 2013

At Home CrossFit Workout

I've been trying to get a little more creative with my workouts lately.  I'm not quite up to going back to CrossFit just yet.  That's partially because I'm scared to pay for such an ass kicking and partially because I don't want to get up to go to 5:30 am class.  I figure I'll get back into the CrossFit swing of things when the kids are back to school (2 weeks).

My kids aren't too happy about going to the gym and today is Nicholas' birthday (a post to come on that later) so I didn't want to force them to go to the gym.  So, I driveway workout it was.  I didn't want to do anything that was too, too strenuous on my legs (trying to take care of them) so I came up with this workout.


All you really need for this workout is a mat or towel and some water (optional).

5 rounds for time means you go at this as FAST as possible.  No lolly gagging people.

5 pushups
10 sit ups
20 airsquats
and then a 400 meter (.25 mile) run

I gave this my all and while I'll admit the 5 push up and 10 sit ups weren't THAT challenging in and of themselves, the airsquats and FAST running got my heart rate going.  I really tried to motor on the air squats and managed to do them mostly unbroken (no rest) and then headed right out to run.  I was a huffing and a puffing by the end.

I managed to do my running pretty quickly.  I hit the lap button for my first 3 sets, but forgot on the last 2.  My first 400 m was slow (barely under 10 minute pace), but then I steadily decreased my time per 400m.  I looked down at one point and was running a 7:47 pace.  So yeah, I was giving it quite a bit of effort.



I finished the 5 rounds in 21:42 and was a sweaty mess.  GREAT at home/no equipment required workout!  Try it and let me know what you think!

Don't forget to pin this workout.  
Just click the "pin it" button at the bottom of this post.  Thanks! 

4 comments:

Courtney Tobin said...

What are air squats? Jump squats?

momswimbikerun said...

http://www.youtube.com/watch?v=g1FpWEfJW1s

Kortni said...

So my question is answered...if I could only run!

Shohidul said...

This is really good. But mys sister has high blood pressure. Is it good for her?

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