If you love my Level 1 and Level 2 30 Day At-Home Crossfit inspired challenge workouts, you’re going to love this!
I’ve now included weekly meal plans with the challenge workouts! If you’d like to do the Level 2 challenge workouts, click HERE and just use the meal plans from this page. Most of my meals are very simple–being a mom of 5 young children is a motivator for simplicity! If you’re looking for more weekly meal inspiration, click HERE!
Side note: If you are looking for alternatives to the running, here are some ideas: Jump rope, Swimming, Fast walking, Cycling, or pretty much anything that will get your heart rate up like running would and that you enjoy doing, while for those wanting to train strength at home the use of Second Hand Gym Equipment can be a great choice.
One more thing: Don’t worry about being perfect! If you miss a day, just pick it up the next day. If you can’t do all the rounds, that’s ok! Just do what you can. This challenge is purely about challenging yourself, not comparing yourself to someone else.
Week 1 challenge workouts:
Day 1: 10 push-ups, 10 sit-ups and 10 air squats (5 rounds).
Day 2: Run 1/2 mile, 25 (or 50 if you can) air squats (3 rounds).
Day 3: 20 lunges, 10 push-ups (5 rounds).
Day 4: Longer run (or whatever it is that you like to do–biking, swimming, etc), *Add-on: 1 minute front plank, and 1 minute plank on each side.
Day 5: Rest day!.
Day 6: 50-100 jumping jacks, 25 air squats and 20 push-ups, for time (keep a record of your time. I have THIS app for my iPhone, but you could just use plain pen and paper and do just fine!).
Day 7: Run 1 mile for time.
Week 1 Meal Plan: Maple-Glazed Ham, Chicken-Bacon-Broccoli Stir Fry, Herbed Salmon, and Pork Steak with Balsamic Reduction
Week 2 challenge workouts:
Day 8: Do one air squat and take one breath, (you can breathe all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
Day 9: Run 1 mile (or run in place, or jump rope, or do short sprints or something to get your blood pumping) and do 10 push-ups every 1 minute.
Day 10: 20 jumping jacks and 10 sit-ups (5 rounds).
Day 11: Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side.
Day 12: Rest day!
Day 13: 10 push-ups, 10 sit-ups and 10 air squats (5 rounds).
Day 14: 50-100 jumping jacks, 25 air squats and 20 push-ups (2 rounds) for time.
Body-Bands Resistance Band Training Set #3 on Amazon
Week 2 Meal Plan: Easiest Herbed Chicken Ever, Crock Pot Garlic Short Ribs, Asian Spaghetti Squash, and Sweet Potato Beef Paprikash
Week 3 challenge workouts:
Day 15: 20 lunges, 10 push-ups (5 rounds).
Day 16: Run 1 mile, for time (compare to previous time!), and do 50 jumping jacks.
Day 17: 10 push-ups, 10 sit-ups and 10 air squats (5 rounds).
Day 18: Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side.
Day 19: Rest day!
Day 20: 50-100 jumping jacks, 25 air squats and 20 push-ups, for time (compare to previous time!), then jump rope for 3 minutes (or jump in place mimicking a jump-rope motion if you don’t have a jump rope).
Day 21: Sprint 200 meters (1/8th mile…or 1/2 way around a track), do 20 push-ups (3 rounds).
Superhero Cape Socks (You know you’ll want to work out in these!) on Amazon
Week 3 Meal Plan: Paleo Chili, Asian Cod, Crock Pot Teriyaki Pork Tenderloin, and Asian Almond Chicken
Week 4 challenge workouts:
Day 22: 20 jumping jacks, 10 sit-ups (5 rounds).
Day 23: 100 air squats, for time.
Day 24: 20 lunges, 15 push-ups (5 rounds) *Scale down reps if needed.
Day 25: Longer run (or whatever it is that you like to do–biking, swimming, etc.) *Add-on: 1 minute front plank, and 1 minute plank on each side.
Day 26: Rest day!
Day 27: 15 push-ups, 15 sit-ups and 15 air squats (5 rounds) *Note: If you’re still struggling with this, you can do the 10/10/10 reps).
Day 28: Run 1 mile, for time (compare with your other results–have you improved??) and do 100 jumping jacks.
Day 29: Leap forward (jump as far as you can with both feet) 20 times followed by 50 jumping jacks (3 rounds).
Day 30: Today’s workout will sum up what we’ve done and will take a bit longer than other days, so set aside a little bit more time than normal! For today:
*20 lunges, 15 push-ups (5 rounds)–decrease push-up reps if needed.
*10 sit-ups, 10 air squats (5 rounds) — or up the reps to 15 each.
*100 jumping jacks.
*jump rope for 1 minute.
*25 sit-ups.
Week 4 Meal Plan: Stuffed Poblano Pepper Boats, Spiced Filet Mignon with Avocado-Cilantro Dressing, BBQ Chicken Drumsticks and Teriyaki Chicken and Maple-Chili Mahi Mahi, Beef and Potato Hash, BBQ Chipotle Chicken and Holla Holla Burgers
Great job!!! You’ve done it! If you’ve completed the 30 days, post me a comment and let me know how you did!
Note: I am not a personal trainer or fitness coach, and am not affiliated with the CrossFit company. Please check with your medical professional before doing this program.