Home WODs for The Snow Storm Woes

It’s that time of year where the weather is frightful and we can’t always make it to the gym. But, that shouldn't stop you from getting SOME physical activity into your day. Here are some at-home workouts that require no equipment, only the will to get up and get moving!

Any of these can be modified for your specific needs. If you can’t jump or make noise because you live in an apartment, try doing squat thrusts instead of burpees, or air squats instead of jumping air squats, etc. If you really really hate burpees like most of us do, sub them for something else you’d better enjoy and know you’re likely to complete in the comfort of your home.

3...2...1...GO!

Metcons

For time:

21-15-9-15-21

Hand release push ups

Air Squats

Sit ups

100 Burpees for time

10 Rounds:

10 Chair Dips

10 Sit-ups

10 Diamond Push-ups

10 Split Lunges

3 Rounds:

1 min Max Push-ups

1 min Max Jumping Air Squats

1 min max Sit-ups

1 min Rest

For time:

100 Mountain Climbers

100 Air Squats

100 Sit-ups

100 Hand-release Push-ups

1-10 OR 10-1 Reps for time:

Pistols

Sit-ups

Diamond Push-ups

4 Rounds:

5 Clapping Push-ups

10 Burpees

15 Jumping Air Squats

20 Mountain Climbers

0:25 Plank Hold

For time:

50 Air Squats

40 Mountain Climbers

30 Hand-release Push-ups

40 Superman

50 Side Lunges (alternating legs)

AMRAPs

Tabata Intervals:

(0:20 work, 0:10 rest, 4:00 each)

Plank Hold

Mountain Climbers

Wall Sit

Push-ups

"The Core Killer"

3 Rounds:

10 Mountain Climbers

10 Sit-ups

0:10 Plank Hold

10 Russian Twists

10 Superman

10 Bicycle Kicks

10 Flutter Kicks

"Bodyweight Deck of Cards"

Using a deck of cards, each suit represents a movement and the number represents the reps. As soon as reps from one card are complete, draw another until the deck is done!

Hearts - Sit-ups

Clubs - Push-ups

Spades - Air Squats

Diamonds - Jumping Jacks

Face Cards - 10 Reps

Aces - 11 Reps

Jokers - 10 Burpees

Comments

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