I'm Not Going to My CrossFit Gym – Here's the Simple 2-Week Workout Plan I'm Doing at Home

• Lower into a crouching squat with your hands on the floor.
• Do a squat thrust by jumping your feet back into a plank position.
• Do one basic push-up, bending your elbows and then straightening back to a plank.
• Jump your feet forward to your hands, and come into a squat.
• Do an explosive jump straight up, getting as much height as you can.
• Complete as many burpees as you can in 40 seconds. Rest for 20 seconds.

• Stand with your feet hip-distance apart.
• Hold a dumbbell in each hand by your sides with straight arms.
• Push your butt back as you bend your knees, squatting down just enough to tap the front end of the dumbbell to the floor. Keep your back straight, not curved or arched. Your chest should be parallel with the floor.
• Straighten your legs to stand up.
• This completes one rep.
• Complete as many reps as you can in 40 seconds, followed by a 20-second rest.

• Lie on your back with your legs and arms extended above the floor.
• Lift your upper back off the floor, reaching your hands toward your feet with straight legs.
• This completes one rep.
• Do as many V-ups as you can in 40 seconds. Rest for 20 seconds.

• Hold a dumbbell in each hand just above your shoulders, palms facing in.
• Straighten your arms above you.
• Bend your elbows, coming back to the starting position to complete one rep.
• Complete as many reps as you can in 40 seconds. Rest for 20 seconds.

• Grab a regular or heavyweight jump rope and do as many jumps as you can in 40 seconds, followed by a 20-second rest.

• Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
• Bend your knees as if you were sitting in a chair, keeping weight on your heels.
• Press the dumbbells overhead as you straighten your knees to return to standing.
• Complete as many reps as you can in 40 seconds, followed by a 20-second rest.

• Start in a traditional push-up starting position – shoulders over hands and weight on just your toes.
• Bring your right foot forward, bending your knee and putting weight on the ball of your foot.
• Switch legs, bringing your left knee forward while moving your right leg back. This completes one rep.
• Complete as many mountain climbers as you can in 40 seconds. Take a 20-second rest.

• Stand with your legs shoulder-width distance apart and toes pointed slightly outward, holding the dumbbell (or a kettlebell if you have it) in both hands.
• Bend your knees slightly, pushing your hips back, lowering the weight between your legs with your forearms pressing against the inner thighs. Keep your chest open with shoulder blades sliding down your back.
• Forcefully squeeze your glutes and drive your heels down to thrust the weight forward as you straighten your legs. All the work is done by your lower body and core in this exercise, and your arms will naturally swing forward to around chest height or above the head.
• Allow the weight to fall between your legs, bending your knees, ready for the next rep.
• Keep going for 40 seconds, then rest for 20.

• Run in place while lifting your right knee high to the level of your waist. Engage your abs as your knee comes up. Pump your arms at the same time.
• Then lift your left knee up. This counts as one rep.
• Keep going for 40 seconds. Rest for 20 seconds.

• Stand with your feet hip-distance apart. Hold two dumbbells overhead (or a plate or medicine ball if you have it), locking out your arms and engaging your core.
• Keeping your belly tight, take a step forward with your right foot, coming into a lunge with both knees at 90-degree angles. Gently tap your left knee to the floor.
• Immediately step your left foot forward, coming into a lunge, gently touching your right knee to the floor.
• This counts as one rep.
• Keep walking for 40 seconds, alternating legs. If you don’t have room to walk, do alternating lunges in place. Rest for 20 seconds.

• Lie on your back, and open your legs into a diamond shape (aka butterfly legs) with the soles of your feet pressed together and knees out wide. Extend your arms overhead. If you have an AbMat, place it under your lower back for support.
• Inhale to curl your torso up, and tap the floor in front of your feet to stretch your glutes a bit.
• Slowly lower back to the starting position.
• This counts as one rep.
• Do as many reps as you can in 40 seconds, followed by a 20-second rest.

• Start in a plank position with your legs wider than hip-width distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrist locked to protect the joint.
• With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row; feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
• Keeping your neck long and energized, return the weight to the ground.
• Do as many rows as you can in 40 seconds, followed by a 20-second rest.

• Stand with your feet slightly wider than hips-width distance apart in front of a sturdy box that’s six to 24 (or more!) inches tall.
• Bend your knees, and swing your arms back.
• Jump onto the top of the box with both feet, swinging your arms forward to give you a little momentum.
• Step one foot at a time back to the floor, or jump down softly with both feet.
• This counts as one rep.
• Do as many box jumps as you can for 40 seconds, followed by a 20-second rest.

• Stand with your feet hip-distance apart, holding a dumbbell at each shoulder.
• Slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don’t let your knees move beyond your toes, and don’t let your knees roll out or in. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed.
• Press through your heels, and slowly straighten your legs to stand up to complete the rep.
• Complete as many squats as you can with proper form for 40 seconds, followed by a 20-second rest.

If this is easy, do an L-stand or a handstand hold against the wall instead, holding for 20 to 40 seconds.

• Begin in a plank variation with your feet slightly wider than your hips for added stability.
• Keeping your torso stable, bring your right hand to your left shoulder, then return your right hand back to the mat.
• Bring your left hand to your right shoulder, and return it to the mat. This counts as one rep.
• Do as many shoulder taps as you can in 40 seconds, followed by a 20-second rest.

• Grab a set of dumbbells, and sit on the floor.
• Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
• Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
• Inhale and lower the dumbbells to the sides of your chest with control.
• This counts as one rep.
• Do 40 seconds of presses, followed by a 20-second rest.

• Place a dumbbell on the floor, and stand beside it.
• Make small jumps side to side, jumping over the dumbbell.
• Keep your legs as close together as possible, and swing your arms to help you jump.
• A jump to the left then the right completes one rep.
• Keep going for 40 seconds. Rest for 20.

• Find a sturdy bench, coffee table, wooden box, or kid’s chair that allows your knee to be at about a 90-degree angle or larger when you place your foot squarely on it.
• Hold a dumbbell or kettlebell in each hand by your side (or, for a more advanced version, in the front rack position at your shoulders as shown in the photo).
• Step your right foot onto the box, then your left, so both feet are on top of the box.
• Softly step your right foot back to the ground, then your left.
• This counts as one rep.
• Alternate feet and keep going for 40 seconds. Rest for 20.

• Start in a plank position with your arms and legs straight, shoulders above your wrists.
• Take a breath in, and as you exhale, bend your elbows out behind you and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten your arms. This counts as one rep.
• If this is too difficult, do this exercise with your knees on the floor or place your hands on a chair, coffee table, or the arm of your couch and do incline push-ups.
• Complete as many as you can in 40 seconds, followed by a 20-second rest.

• Holding a dumbbell with both hands, sit on the ground with your knees bent and your heels about a foot from your butt.
• Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight.
• Pull your navel to your spine and twist slowly to the left, bringing the weight to your left side. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center, and rotate to the right. This completes one rep.
• Complete as many twists as you can in 40 seconds, followed by a 20-second rest.

• Begin standing with your feet hip-distance apart.
• Lower into a crouching squat with your hands on the floor.
• Keeping your abs engaged, jump your feet back so you’re in plank position.
• Keeping your arms straight, jump your feet forward behind your hands.
• Stand up to complete one rep.
• Do 40 seconds of squat thrusts. Rest for 20 seconds.

• Stand tall with your feet hips-width distance apart. Bend your elbows at your sides, or rest your hands on your hips.
• Step forward with your right foot, lowering your hips until both knees are bent at about a 90-degree angle. Keep your front knee directly above your ankle, and lower your left knee to just above the floor.
• Keep the weight in your heels as you push back to the starting position.
• Repeat stepping with your left foot this time, completing one rep.
• Complete as many lunges as you can for 40 seconds. Rest for 20.

If you don’t have a pair of sliders, use two hand towels on smooth surfaces or paper plates on carpet. If you don’t have enough space to walk your plank, just do plank ups with sliders. If you don’t have sliders, towels, or paper plates, just do mountain climbers.

• Grab a pair of sliders, and put the hard side down on the ground. Place your toes on top of the sliders, and come into a plank position. Your wrists should be directly underneath your shoulders, and your back and neck should be in a neutral position.
• Engage your abdominals as you move your right hand forward and simultaneously pull your entire body forward. Repeat this same movement with your left hand. Continue to move forward with control. Be sure to maintain a plank position throughout the entire motion, never rotating your hips and torso.
• Walk for 40 seconds, then rest for 20 seconds.

• Stand with your feet slightly wider than your shoulders, feet parallel or toes slightly turned out.
• Bend your knees, lowering your hips deeply. Bring your thighs parallel to the floor and bend your elbows, keeping weight back in your heels.
• Rise back up, straightening your legs completely, squeezing your glutes at the top of the movement to get the most out of the exercise.
• This counts as one rep.
• Do as many squats as you can in 40 seconds. Rest for 20 seconds.

• Stand with your feet hip-distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. Your shoulders should be over your pelvis with knees slightly bent.
• Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
• Slowly lower them to the starting position. This counts as one rep.
• Complete as many upright rows as you can in 40 seconds with proper form. Rest for 20 seconds.

• Start with a wide stance, toes slightly pointed out.
• Lower into a deep squat, grabbing your free weights with your hands.
• Walk or jump your feet back into plank position. Optional: do a push-up.
• From plank position, begin your row: with your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row. Feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
• Keeping your neck long and energized, return the weight to the ground, and repeat the movement on your left side.
• Jump your feet back in toward your hands, drop your hips toward the ground, and lift your chest.
• In a squat, curl your weights into your chest, and stand.
• Do an overhead press by extending your arms above your head, weights in hand. Carefully lower the weights to the starting position.
• Do as many reps as you can in 40 seconds. Rest for 20 seconds.

• On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Plant your palms by each side, facing down.
• Press through your heels to raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
• Hold for a few seconds, making sure your spine doesn’t round and your hips don’t sag. Keep your abs and butt muscles engaged.
• Lower down to the ground to complete the rep.
• Complete 40 seconds of reps. Rest for 20 seconds.

• Stand with your feet slightly wider than hip-distance apart.
• Hold a kettlebell or dumbbell in your right hand, and straighten your arm overhead. If this is too difficult, or you don’t have the shoulder mobility, bend your elbow and rest the weight on your shoulder.
• With the weight overhead and your elbow locked out, keep your core engaged as you bend your knees into a squat, lowering your hips just below your knees. Extend your left arm out for balance. (The photo on the right is demonstrating the exercise on the other side).
• Try to keep equal weight in both feet as you stand up, keeping your right arm straight.
• This counts as one rep.
• Complete as many rounds as you can on one side in 40 seconds. Alternate sides every round. Rest for 20 seconds.

• Stand with your feet shoulder-width apart and slightly turned out, in a deep squat. Put your arms in a “goalpost” position with elbows bent and close to your thighs.
• Jump up explosively, bringing your feet together and clapping your hands above your head. Keep your core engaged.
• This completes one rep.
• Keep going for 40 seconds. Rest for 20 seconds.