Just like pants, workouts are never one-size-fits-all. We are all at different places when it comes to fitness but none of us are too unfit to workout. We are meant to move, that’s why we have legs! Fortunately all workouts can be scaled to each person’s ability. Below I have a weeks worth of workouts that can be done with a jump rope and your own two arm and legs. I have given three different scaling options:
Option 1: For the beginner, maybe you haven’t worked out in a while–or ever. Work at your own pace and get the job done.
Option 2: You’ve been exercising but maybe not as intensly as you’d like, this will be a step in the right direction.
Option 3: You’ve been exercising regularly and you’re ready to icrease your intensity.
| Option 1 | Option 2 | Option 3 |
Day 1: 3 rounds:
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3 rounds:
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4 rounds:
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Day 2: 2 rounds:
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3 rounds:
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4 rounds:
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| Day 3: As many sit ups as possible in 2 minutes.Rest 2 minutesAs many push ups as possible in 2 minutes | 2 Rounds:As many sit ups as possible in 2 minutes.Rest 2 minutesAs many push ups as possible in 2 minutes | 3 Rounds:As many sit ups as possible in 2 minutes.Rest 2 minutesAs many push ups as possible in 2 minutes |
Day 4: As many rounds in 7 minutes as possible:
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As many rounds in 10 minutes as possible:
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As many rounds in 12 minutes as possible:
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Day 5: 5 rounds
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5 rounds
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5 rounds
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| Day 6: Walk for 60 minutes, every 10 minutes jog for 30 seconds.
Or Walk for 30 minutes, every 5 minutes jog for 30 seconds |
Run 1 mile | Run 2.5 miles |
| Day 7Rest |
Mobility WOD
Potluck Love
RARE Crossfit
RARE Crossfit 10K Run
RARE Crossfit 5 Mile Trail Run
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