April 1

91 At Home Workouts When You Can’t Get To The Gym

Healthy

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You don't need to get to a gym to workout. You can get beyond fit with just your body weight using the right amount of intensity and consistency.  But you're not a personal trainer or a gym junkie, you don't know anything about programming workouts, so what do you do?  Use an expert of course.  These 90 at home workouts are courtesy of Chris Spealer at https://spealprogramming.com/.  Chris is a true legend of Crossfit and all round respected athlete.  As one of the fittest people alive, Chris knows a thing or two about programming.  So here's 91 at home workouts he put together recently;

  1. 3 rounds : Run 1/2 mile 50 air squats
  2. 10 rounds : 10 push-ups 10 sit ups 10 squats
  3. For time : 200 air squats
  4. “Susan” – 5 rounds: Run 200m 10 squats 10 push ups
  5. 3 rounds for time : Sprint 200m 25 push ups
  6. 3 rounds for time : 10 Handstand push ups 200m run
  7. Tabata – 4 minutes each exercise – 20 seconds work, 10 seconds rest for 8 rounds Squats Push ups
  8. 20 rounds for time : 5 push ups 5 squats 5 sit ups
  9. For time : Walk 100 meters on your hands, even if it is 2 meters at a time.
  10. For time : 10-9-8-7-6-5-4-3-2-1 sets of sit-ups 100 meter sprint
  11. For time : “Invisible Fran” – 21-15-9 of: Air squats Push ups
  12. 6 rounds for time : 10 push ups 10 air squats 10 sit ups
  13. 5 rounds for time : 3 vertical jumps 3 squats 3 long jumps
  14. 8 rounds for time : Handstand 30 seconds 10 squats
  15. 10 rounds for time : 10 push-ups 100M dash
  16. 5 rounds, each for time : 400M sprints
  17. 10 rounds, each for time : 100 m dash
  18. For time : Run 1 mile, lunging 30 steps every 1 minute
  19. 5 rounds for time : Handstand 30 seconds 20 air squats
  20. 4 rounds, each for time : 25 jumping squats
  21. 4 rounds for time : 10 vertical jumps 10 push ups 10 sit ups
  22. For time : 10 air squats every 1 minute of your 1 mile run
  23. For time : 100 burpees
  24. For time : Run 1 mile
  25. 10 rounds for time : 10 push-ups 10 squats 10 sit ups 10 rounds
  26. 5 rounds for time : 10 vertical jumps run 400 meters
  27. For time : 100 air squats
  28. 5 rounds : Handstand 1 minute Hold bottom of the squat for 1 minute
  29. 10 rounds, for time : Sprint 100 meters Walk 100 meters
  30. For time : 100 push ups
  31. For time : 10-9-8-7-6-5-4-3-2-1 Burpees Sit ups
  32. 3 rounds for time : 50 sit-ups 400 meter run or sprint or walk
  33. 10 rounds for time : 10 walking lunges 10 push-ups
  34. For time : 50 split jumps
  35. 4 rounds for time : Handstand for 30 seconds or 5 handstand push ups 400 meter run
  36. 10 rounds for time : 10 burpees 100meter sprint
  37. L Sit : “L” sit off the floor. 10 rounds of 10 seconds (if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!)
  38. 4 rounds for time : run 400 meters 50 air squats
  39. 10 rounds : Handstand 30 seconds Squat hold 30 seconds
  40. 5 rounds for time : Ten vertical jumps ( jump as high as you can, land and do it again) 10 push-ups
  41. 20 rounds for time : 1 burpee 10 air squats
  42. 3 rounds for time : Run 1/2 mile 50 air squats
  43. For time: Run 1 mile with 100 air squats at midpoint
  44. 7 round for time : 7 squats 7 burpees
  45. For time : Run 1 mile, plus 50 squats
  46. Handstand practice : 25 tries at free handstands, then a 1 mile run at 80%.
  47. 5 rounds, each for time : 50 air squats x 5. Rest equal amounts as it took to do each 50
  48. Run 1 mile and do 10 push-ups every 1 minute
  49. 8 rounds for time : Sprint 100m 30 squats
  50. 3 rounds, for time : 30 push ups 30 second handstand or Plebs Plank
  51. 10 rounds for time : 10 sit ups 10 burpees
  52. 10 rounds: Handstand hold, 30 seconds, Squat hold 30 seconds
  53. For time : 250 jumping jacks
  54. For time : 100 jumping jacks 75 air squats 50 push ups 25 burpees
  55. 5 rounds : 30 second handstand against a wall 30 second static hold at the bottom of the squat
  56. 5 rounds for time : 10 air squats with eyes closed open eyes 10 push ups eyes closed
  57. 5 rounds : Run 1 minute Squat 1 minute
  58. 5 rounds for time : 10 push-ups 10 hollow rocks Run 200 meters
  59. 4 rounds for time : 20 sit ups with support under the lumbar spine 20 push ups Run 400m
  60. 8 rounds : Handstands, 30 second hold 30 second static squat 30 second rest
  61. 10 rounds for time : Sprint 50 meters 10 push ups
  62. 4 rounds : 50 air squats rest for 2 minutes between rounds
  63. 3 rounds : 20 tuck jumps 30 second handstands
  64. 3 rounds for time : 400m run/sprint 30 air squats
  65. 3 rounds for time : 20 jumping jacks 20 burpees 20 air squats
  66. 10 rounds: 50 meter sprint
    Tabata – 4 minutes at each exercise – 20 seconds on 10 second rest for 8 rounds of: Tuck jumps Sit ups
  67. 3 rounds for time : Run 400m Air squat 30 hand stand 30 seconds
  68. 5 rounds for time : 30 second handstand 60 second squat hold ( at the bottom of the squat)
  69. 3 rounds for time : Run 200 meters 50 squats
  70. 3 rounds for time : 20 Air squats 20 Burpees 20 Push-Ups
  71. For time : 10-9-8-7-6-5-4-3-2-1 Air squat Push up
  72. 5 rounds for time : 100M dash 10 air squats Rest 2 minutes between rounds
  73. For time : 1 mile run 20 lunges at every minute
  74. 5 rounds : run 200 meters 20 air squats
  75. 20 rounds : 1 burpee 10 air squats
  76. 21-15-9 : Push ups Hollow rocks Jump squats
  77. For time : 50 push ups 50 squats 50 hollow rocks
  78. For time : 10-9-8-7-6-5-4-3-2-1: push up jumping squat
  79. 5 rounds for time : 30 second handstand 30 air squats
  80. 5 rounds for time : run 800 meters 30 squats 30 push-ups
  81. 5 rounds for time : 10 push ups 10 squats run 200 meters
  82. 10 rounds for time : 10 push ups 10 sit ups 10 squats
  83. 4 rounds for time : Run 400 meters 20 burpees
  84. For time : 100 air squats 50 push ups 1 mile run
  85. 21-15-9 for time : Jump squats Handstand push ups
  86. For time : 100 air squats 1 mile run
  87. 5 rounds for time : 20 squats 20 push-ups 20 sit ups
  88. 21-15-9 for time : Sit ups Push ups Air squats
  89. 10 Minute WOD: Run for 10 minutes stopping to do 20 air squats each minute
  90. 4 rounds for time : 20 pull ups 20 push ups
  91. 5 rounds for time : 5 handstand push ups 10 burpees

So there's no excuses now, get into the best shape of your life, for free, at home.


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