The NHS app has seen a 60% increase in alerts this last week as coronavirus restrictions ease and we’re getting out and about more and more. Some of our members at CrossFit DireWolf have had notifications to isolate, and with that comes FOMO (fear of missing out) at the gym! So we’ve put together a 7 day home workout programme to help them keep active while they wait it out.

We all know by now that exercise is so important for multiple reasons in terms of physical and mental health, and that’s why we’ve made this free programme available to anyone who finds themselves in the same situation.

Home workouts for strength & heart rate

If you and a few friends are all isolating, why not set up your own Zoom Call, FaceTime, or Video Call, and workout together? There’s two components to each workout; one for strength, and then one to raise the heart rate. There’s a bodyweight version of each workout if you’ve no kit available at home, but you can wear a weighted rucksack, fill up an old milk bottle, or even grab a couple of tins of beans!

DAY ONE

Strength Work
Add load if it’s available, otherwise slow the tempo down to make those reps tougher!

4 rounds, 90 seconds rest between rounds
10x jump squat
10x tempo squat at 42X1 tempo*
45 second wall sit

* four seconds down, two second pause at the bottom, fast on the way up, one second reset at the top of the rep

WOD

10 reps of each down to one rep of each
weighted lunge
burpee over object
sit up
30x double unders/mountain climbers between each round

DAY TWO

Strength Work

4 rounds, 90 seconds rest between rounds
6-8x pike press/push up
3x pike walk
45 second front plank

WOD

12AMRAP
2 rounds
20x weighted front rack lunge
16x pike leg lift
8x weighted power clean
Into…
2 rounds
20x weighted front rack lunge
16x over object burpee (facing)
8x weighted power clean

DAY THREE

Strength Work

5 rounds, one minute rest between rounds
10x hollow rocks
10x V-up
10x tuck up
10 second hollow hold

WOD
Rest as needed between these workouts

5 sets
60 seconds: as many double unders/mountain climbers as possible
60 seconds: as many air squats as possible
60 seconds: rest

5 sets
60 seconds: as many burpees as possible
60 seconds: as many alternating Cossack squats as possible
60 seconds: rest

Accumulate a 3 minute reverse plank hold
Into…
Accumulate 3 minute wall sit

DAY FOUR

With a 30 Minute Running Clock

0-10minutes:
10AMRAP
20x reverse lunge/pistol squat
20x single arm push press/ plank with shoulder tap

10-20minutes:
Max effort push ups
5x air squats every time you break!

20-30minutes:
10AMRAP
10x weighted single arm sntach/air squat
10x over object burpees

DAY FIVE

Strength Work

4 rounds
20x split squat (per leg)
12x good morning (slow tempo)
45 second right side plank
45 second left side plank

WOD

For time
50x feet-anchored sit up
40x hand release push up
30x hang power snatch/bicycle crunch
20x hang power clean and jerk/mountain climbers
3 minute farmers carry – grab something heavy!

DAY SIX

Strength Work

3 minutes: walking lunges
Into…
2 minutes: reverse lunges
Into…
150x air squat

WOD

30EMOM

1- 60 seconds walk out + push up
2- 20 seconds right leg pike lift + 20 seconds left leg pike lift
3- 30 seconds plank shoulder tap
4- 40 seconds tuck hold
5- 50 seconds double unders/jumping jacks
6- rest

DAY SEVEN

Tabata
8x 20 seconds on/10 seconds rest

V-ups (double leg, or alternating single leg)

WOD

For time
20x jump lunge
20x weighted thruster/air squat
20x jump lunge

3 minutes rest

For time
20x burpee
20x weighted GTOH/bicycle crunch
20x burpee