31 At-Home or Travel Workouts

Here are 31 workouts that you can complete regardless of where you are, on holidays, at-home or in quarantine. You can also quickly adapt them to suit what you have around you, equipment or no-equipment, short on time, change them up so that you can still remain active.

• Ladders
  Choose 1 bodyweight movement, like pushups or burpees (or select from the “Exercises you’ve never tried” list at the end of this post.)Do 1 movement per minute at the top of every minute.  Add a rep every minute.  Go until you can’t complete the required reps in a minute.You might want to add 2-3 other movements to make this a workout. Score is combined total of all movements.
• Head-to-Toe Sprint
  7 Rounds for Time:
  10 Push-ups
  10 Air SquatsRun 200m
• “Michael”
  800m Run
  50 Situps
  50 Back Extensions (sub Supermans or some other back extension exercise)
• Descending Ladder
  For time: 10-9-8-7-6-5-4-3-2-1 of 3 different exercises (choose from the standard bodyweight list, like burpees and pushups and situps, or choose from the more novel list below.)
• Gym Practice
  AMRAP in 20:00
  10 Handstand pushups
  10 Pistols
  (Sub in whatever your clients’ weakest gymnastics movements might be.)
• “Tabata Whatever”

  Choose 5 home-friendly exercises.  For each of the exercises, perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.

  Example:

  Tabata Row

  Rest 1 Minute

  Tabata Squats

  Rest 1 Minute

  Tabata Pull-ups

  Rest 1 Minute

  Tabata Push-ups

  Rest 1 Minute

  Tabata Sit-ups

  Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post lowest Tabata score for each exercise and total for final score as Total Reps. E.G., 10, 20, 5, 10, 15 = 60
• 800m of Burpee Broad jumps
• Bodyweight “Filthy 50”
  For Time:
  50 Tuck Jumps
  50 Push-ups50 Air Squats
  50 Handstands
  50 Walking Lunges
  50 Sit-ups
  50 Second L-Sit
  50 Burpees
• 5k Test – run a 5k for time.
• For Time:
  Run 400m
  50 Air SquatsRun 400m
  50 Push-ups
  Run 400m
  50 Sit-ups
  Run 400m
• In 20:00, perform a maximum handstand. Every time you drop, perform 20 dumbbell snatches, alternating hands.

• The Burpee Sprint Maxout, from Men’s Health

  5 x 2-minute rounds:
  10 burpees
  200-m sprintMax-rep burpees

• “Cindy”

  20 minutes, as many reps as possible (AMRAP)

  • 5 Pullups
  • 10 Pushups
  • 15 squats

  Set a timer for 20 minutes. Complete as many rounds as you can before the clock runs out. Replace Pullups with something novel from the list below if necessary.

• “Chelsea”

  Every minute on the minute (EMOM) for 30 minutes. Replace Pullups with something novel.

  • 5 pull-ups
  • 10 push-ups
  • 15 squats

• “Annie”
  50 double-unders / 50 situps
  40 double-unders / 40 situps
  30 double-unders / 30 situps
  20 double-unders / 20 situps
  10 double-unders / 10 situps
  …for time.

• “Angie”

  For time, replace “pull-ups” with something novel from the list below.

  • 100 pullups
  • 100 pushups
  • 100 situps
  • 100 squats

• “Murph”

  For time, replace Pullups with a novel exercise if necessary.

  • 1 mile run
  • 100 pullups
  • 200 pushups
  • 300 squats
  • 1 mile run

• “300”
  This was the workout that propelled Mark Twight to fame, and pulled CrossFit along for the ride. Sub the pull-ups and deadlifts (or anything else) with novel exercises from the list below.
  25 pull-ups
  50 deadlifts (with 60kg)
  50 press-ups50 box jumps (onto a 60cm box)
  50 floor wipers (with a 60kg bar)
  50 two-handed clean-and-presses (with a 24kg kettlebell)
  25 pull-ups
• “Griff”
  Run 800m
  Run 400m backward
  Run 800mRun 400m backward
• 4 rounds of:
  Run 400m
  50 squats
• Run 800m
  80 double-unders
  80 pushups
  then 600/60/60, 400/40/40, 200/20/20
• 100-75-50-25 reps:
  situps
  flutterkicks (4-count)
  leg levers
• 50 ring dips
  100 squats
  50 ring dips100 squats
  50 ring dips
  (sub dips on anything if your clients don’t have rings at home)
  
• 21-15-9 reps of:
  Body blasters (burpee/pullup/knees to elbows)box jump burpees
  Belushi burpees (on jump turn 180 degrees)
  Burpee Jacks (plank jack to jumping jack)
• Beep Test
  You can download the “beep test” as an audio file in several places. Here are the instructions.
• 2 rounds:
  Max pushups 2:00Max situps 2:00
  Max flutterkicks 2:00
  Max squats 2:00
• Run 10 minutes max effort
  200 squatsRun 10 minutes max effort
• 5 rounds of:
  10 burpees20 box/bench jumps
  30 pushups
  40 squats
  50 lunges
• “Crouching Tiger”
  50 squats25 pushups
  50 pistols
  25 fingertip pushups
  50 side lunges
  25 knuckle pushups
  50 walking lunges
  25 diamond pushups
• 20-16-12-8-4 reps of:
  One-arm pushupsOne-legged squats
• 5 rounds of:
  100 jumping jacks100 mountain climbers

If you have ANY questions about anything or need some additional guidance we are here for you.  Please email us at reception@crossfitproficient.com.au and we will help you out the best we can!