I’m Not Going to My CrossFit Gym — Here’s the Simple 2-Week Workout Plan I’m Doing at Home

Fitness

I’m feeling especially grateful for my CrossFit gym right now, because even though I can’t go, I’ve realized my coaches have prepared me for this moment. I’ve learned all the exercises I need to be strong, and I’ve learned how to push myself past my comfort zone. I just need to find the inner motivation to do it at home alone. And with this simple workout template crafted by my coach, Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit, I’ve created this two-week CrossFit workout plan.

I chose four different exercises per day and mixed them up to target different muscles, using mostly bodyweight and dumbbell exercises. Having this basic plan set up for two weeks avoids me staring at my dumbbells every morning, wasting time figuring out what to do. I set my alarm for 5:15 a.m. and work out from 5:30 to 6:15 a.m. — the warmup, workout, and cooldown take just under 45 minutes. It feels so important to be in a routine, and having alone time first thing in the morning puts me in the positive mindset I need for the chaos joy of working from home with two kids.

2-Week Home CrossFit Workout Plan

Equipment needed: two pair of dumbbells (15 pounds and 25 pounds), a jump rope, a box (I used my coffee table), a kettlebell (20-40 pounds; use a dumbbell if you don’t have one), and a set of sliders or two paper plates

Directions: After a five-minute dynamic warmup, perform each of the four exercises below for 40 seconds followed by a 20-second rest. Repeat this four-minute workout eight times for a 32-minute workout, or do as many rounds as you choose based on the time you have, such as five times for a 20-minute workout or 10 times for a 40-minute workout.

After the workout, be sure to do a cooldown such as these stretches. Keep reading for instructions for each exercise.

Day Workout
Day 1 8 rounds: 40 seconds on, 20 seconds off of each exercise

Burpees
Dumbbell deadlifts
V-ups
Dumbbell overhead shoulder presses

Day 2 8 rounds: 40 seconds on, 20 seconds off of each exercise

Jump rope
Dumbbell thrusters
Mountain climbers
Kettlebell (or dumbbell) swings

Day 3 8 rounds: 40 seconds on, 20 seconds off of each exercise

High knees
Dumbbell overhead walking lunges
AbMat sit-ups
Plank dumbbell rows

Day 4 30-minute full-body yoga sequence
Day 5 8 rounds: 40 seconds on, 20 seconds off of each exercise

Box jumps
Dumbbell squats
Plank with shoulder taps or handstand hold against the wall
Dumbbell floor chest presses

Day 6 8 rounds: 40 seconds on, 20 seconds off of each exercise

Lateral bunny hops over a dumbbell
Dumbbell box step-ups
Push-ups
Seated Russian twists

Day 7 Yoga
Day 8 8 rounds: 40 seconds on, 20 seconds off of each exercise

Squat thrusts
Ring rows
Alternating forward lunges
Wall walks

Day 9 8 rounds: 40 seconds on, 20 seconds off of each exercise

Box jumps
Plank slider walks
Air squats
Dumbbell upright rows

Day 10 8 rounds: 40 seconds on, 20 seconds off of each exercise

Burpees
Kettlebell swings
V-ups
Dumbbell step-ups

Day 11 30-minute full-body yoga sequence
Day 12 8 rounds: 40 seconds on, 20 seconds off of each exercise

Jump rope
Man-maker burpees
Glute bridges
Single-arm overhead dumbbell squats

Day 13 8 rounds: 40 seconds on, 20 seconds off of each exercise

Squat jacks
Dumbbell deadlifts
Push-ups
Dumbbell thrusters

Day 14 Yoga

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