The only requirement is proper workout attire and sometimes a jump rope. Pick and choose which one you want to do or do a 30 day Work out of the day and go through the list! It is up to you. Have fun with it and push yourself past where you think your limitations are!
Warmup
15-second Samson Stretch
10 Squats
10 Sit-ups
10 Bend and Reach
10 Pushups
3 Rounds
Day 1
100 Push-ups
100 Sit-ups
100 Squats
1 Round for Time
Day 2
30 Push-ups
40 Sit-ups
50 Squats
3-5 Rounds for Time
Day 3
5 Pushups
10 Situps
15 Squats
Max Rounds in 20 minutes
Day 4
Lunges (each leg)
Handstand Push-ups
21-15-9 Rep Rounds for Time
Day 5
Run 400 meters (or any sprint distance - 1:30-2:30 min long)
50 squats
25 pushups
3 Rounds for Time
Day 6
Run 1000 meters (about 3-5 minutes)
100 squats
50 Pushups
1 Round for Time
Day 7
Squats for time (pick a number between 100-500)
1 Round for Time
Day 8
Burpees
Pushups
Situps
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time
9
5 Handstand push-ups
10 Pistols
Max Rounds in 20 minutes
Day 10
Run 400 meters (1:30-2:30 mins)
30 Squats
5 Rounds for Time
Day 11
Double-Unders (jump rope)
Sit-ups
50-40-30-20-10 Rep Rounds for Time
Day 12
Single unders
Pushups
50-40-30-20-10 Rep Rounds for Time
Day 13
Burpees (50-150 - pick a number and go for it!)
1 Round for Time
Day 14
Run 800 meters (Run about 5 mins)
50 Squats
50 Sit-ups
3 Rounds for Time
Day 15
Run 1 mile
100 Push-ups
200 Squats
Run 1 mile
1 Round for Time
Day 16
Handstand Push-ups
Chair Dips
Push-Ups
21-15-9 Rep Rounds for Time
Day 17
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
1 Round for Time
Day 18
Walking Lunges - pick a distance (100-400 meters) and go for it. No quitting!
1 Round for Time
Day 19
10 Turkish Get-ups (1 or 3 gallon jug of water or kettlebell)
20 Double-Unders
30 Walking Lunges
40 Push-ups
30 Squats
20 Leg lifts
10 Box Burpees
2 Rounds for Time
Day 20
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
1 Round for Time
Day 21
80-60-40-20
Air Squats
40-30-20-10
Situps
20-15-10-5
HSPU (handstand push ups)
Day 22
50 Walking Lunges (each leg)
800 M run
50 Walking Lunges
Day 23
10 Shuffle run (aka Suicide's) - 20-50 meters
10 Burpees
5 Rounds
Day 24
50-35-15
Leg lifts
Pushups
Situps
Day 25
30 HSPU
40 Jump squats
50 Situps
60 Squats
70 Double unders
Day 26
How many rounds in 20 minutes of
10 Bench dips
10 Box jumps
10 Lunges (each leg)
Day 27
12 Rounds for time
10 Burpees
10 Leg lifts
Day 28
Sprint 100 meters
Rest 1 minute
Repeat 10 times
Day 29
60 Pushups/30 HSPU
Run 400 m
40 Pushups/20 HSPU
Run 800 m
20 Pushups/10 HSPU
Run 1 mile
Day 30
100 Single unders
50 Squats
5 rounds for time
For any exercise you are not sure about, google the name and "cross fit" and a youtube video or explanation will appear.
Enjoy!
Have a very fit day!
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