Staying Fit: Follow these steps to jumpstart your routine

By: Jason Rathjen

If your resolution this new year is to get in shape, the Hi-Line has got you covered. Here are four crossfit routines that will push you to the limits. Each workout takes 30 minutes or less to do, so it is easy to fit one into a busy schedule. Best of all, little to no equipment is required. If you find that these workouts are too difficult, just tone back the reps, time or distance until you feel you can bump it up to full speed.

burpee 1burpee step 2burpee step 3burpee step 4Workout 1

Circuit: AMRAP (As Many Rounds As Possible) 10 minutes. Run through this workout to build up stamina and increase leg and core strength. Try not to rest in between exercises and rounds. Keep track of how many rounds you complete to try and increase your score every time.

-10 burpees

-20 air squats

-30 Sit-Ups

-Repeat

jump lunge 1 jump lunge 2 jump lunge 3Workout 2

This workout is a race against time. Try and complete all four exercises in as little time as possible. If you are unable to do a handstand push-up, just do regular push-ups. If you do not have access to a track or have no way to measure 200 meters, just run hard for about 30 seconds. When you finish, you can repeat as amny times as possible.

-5 handstand push-ups (or 20 regular push-ups)

-10 reps per leg jumping lunges

-15 mountain climbers

-200 meter sprint

Workout 3

The next workout is a minute by minute workout. Do each exercise for 60 seconds until you have been working out for 20 minutes. If you finish an exercise before the minute is up, just rest until the next minute. If you don’t have a box, you can use a bench or a step-up.

-Minute 1: 10 burpees

-Minute 2: 15 box jumps OR 15 step-ups

-Minute 3: 20 kettlebell or dumbbell swings

-Repeat for 20 minutes

Workout 4

This next workout is pretty intense. If you are not accustomed to running for long distances or high reps, this exercise may not be for you. If you are in for an extra challenge, double all the reps and distances. If you don’t have a way to measure 800 meters, just run for about three minutes. This is a timed workout so try to beat your previous time each time you workout.

-Run 800 meters

-50 push-ups

-100 air-squats

-150 sit-ups

-Run 800 meters

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