I love when my kids stop and take time to smell the roses (or count ants on a hill, or take 10 minutes to walk the 30-second walk back from our mailbox because they’re following chipmunk tracks in the snow). I’m all for slowing down to appreciate the little things in life. But when we have five precious minutes in the morning to get their teeth brushed and their boots, coats, hats, and backpacks on so we can catch the neighbor’s ride to school, I want to burn those frickin’ roses. Because if we are running five minutes late, I can’t get to my CrossFit class on time. And that’s just what happened last Friday.
My sports bra and leggings were already on, so basically I was 98 percent committed to this workout. If I couldn’t do it at my gym, darn it, I was going to work out at home. The workout of the day (WOD) is posted on my box’s website, so I did that 15-minute workout, then added two more mini workouts that I made up, and boom — in 30 minutes, my entire body was toast! Here’s what I did.
30-Minute Home Workout
- Bar to hang from for the knee-ups (or see ahead for the bodyweight modification)
- An eight- to 20-pound soft medicine ball and a wall (or a pair of lightweight dumbbells and no wall)
- Jump rope (or just pretend)
- Pair of medium dumbbells (10 to 25 pounds)
Directions: This 30-minute workout consists of three AMRAP workouts. AMRAP stands for “as many rounds as possible.” For the first AMRAP, set a timer for 15 minutes and move through the three exercises as many times as you can (aim for four to five rounds). For the second AMRAP, set the timer for 10 minutes and do deadlifts and push-ups for as many rounds as you can (aim for 10). For the final AMRAP, do as many chest presses and diamond sit-ups as you can in five minutes (aim for three rounds). There’s no rest between AMRAPS.
|10 knee-ups (or hip raise with leg extension)|
|25 wall balls (or dumbbell thrusters with light dumbbells)|
|100 jump ropes|
|10 dumbbell deadlifts|
|10 dumbbell chest presses|
|30 diamond sit-ups|
Keep reading for details on how to do each move.
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