She Strengthens

Unleash the Power of CrossFit at Home

Are you ready to take your fitness to the next level without leaving your house? With minimal equipment, you can boost your strength, endurance, and body composition with CrossFit workouts. Perfect for all fitness levels, from beginners to pros, these exercises will get you moving and sweating in no time.

What You Need to Get Started

Most of these exercises can be done with just your body weight. If you want to increase the intensity, add some dumbbells or kettlebells. Don’t have any weights? Get creative with household objects like milk jugs, laundry detergent bottles, canned goods, or filled water bottles.

15 At-Home CrossFit Workouts to Try

1. 21-15-9: Complete 21 burpees, 21 thrusters, rest, and repeat with decreasing reps.
2. Interval Running: Run 1/2 mile, rest, and repeat with decreasing distances.
3. AMRAP 20 Minutes: Do as many rounds as possible of walking lunges, push-ups, and planks in 20 minutes.
4. 5×8-10: Complete 5 sets of deadlifts, overhead presses, and bent-over rows.
5. 5 Rounds for Time: Do 5 rounds of sit-ups, double-unders, and air squats.
6. Wall Ball Shots and Squats: Do as many rounds as possible of wall ball shots and single-leg squats in 12 minutes.
7. Candy: Complete 5 rounds of pull-ups, push-ups, and squats.
8. Tabata Intervals: Do 2 rounds of Tabata burpees, weighted sit-ups, and kettlebell swings.
9. Thrust and Run: Complete 21 dumbbell thrusters, a 400-meter run, and repeat with decreasing reps.
10. SYLB (Support Your Local Box) Workout 1: Do as many rounds as possible of squats, dumbbell snatches, and push-ups in 10 minutes.
11. SYLB Workout 2: Complete 100 double-unders, 21 burpees, and repeat with decreasing reps.
12. SYLB Workout 3: Do 50 dumbbell deadlifts, 50 sit-ups, 50 box step-ups, and 50 single-arm dumbbell thrusters.
13. 5 Rounds of 20: Complete 5 rounds of deadlifts, push-ups, squat cleans, pull-ups, hang power snatches, and sit-ups.
14. Angie: Complete 100 pull-ups, 100 push-ups, 100 sit-ups, and 100 squats as fast as possible.
15. Murph: Run 1 mile, complete 100 pull-ups, 200 push-ups, 300 squats, and run 1 mile again.

Remember to Cool Down

After completing these challenging workouts, take the time to stretch and refuel with a healthy meal. With dedication and consistency, you’ll be on your way to achieving your fitness goals.