Even though I’m smuggling a basketball under my shirt and modifying workouts, that doesn’t mean I can’t create a challenging one for you, right?!
Enter the Dirty 30 Workout: No equipment needed. Just YOU!
While I am enjoying being pregnant, I can’t help but fondly think about workouts that leave me gasping for air and sore for days afterward. The CrossFit Open WOD’s look gruesome. Period. But, I’m jealous of those of you competing, pushing your bodies and will power to the limits!
However, there WILL be time for that after I have this baby–give or take a few months!
10 Exercises, 30 repetitions each
1. Power Lunges
2. Walking Planks
3. Squat Jumps
5. Butterfly Sit-ups
6. Split-jack lunges
7. Plank Jacks + Knee Tuck
9. Sumo Squats
1. Power Lunges [2:20]
2. Walking Planks [1:48]
3. Squat Jumps [0:40]
4. Push-ups [modified or full]
5. Butterfly Sit-ups [1:56]
6. Split-Jack Lunges [1:26]
7. Planks Jacks + Knee Tuck [0:50]
9. Sumo Squats [0:50]
These movements alternate between a lower body focus and upper body focus with enough variation to keep your heart rate elevated throughout the workout.
If you would prefer to use a timer instead of count reps, set your timer for 30 seconds of work followed by 15 seconds of rest x 10. Take a 1 minute break. Then, repeat this circuit. If you’re feeling really good, go for 3 rounds! If you are counting reps, then 1 time through will be adequate.
What is your favorite at-home, no equipment exercise?
*Disclaimer: Although I am a NSCA-CSCS, you should consult a physician before starting any exercise program or diet plan. If you choose to do any of the workouts featured on this website, you do so at your own risk.