Here are my *Level 1* 30 Day At-Home CrossFit Challenge workouts! You can change the order of the days to suit your schedule. Good luck!
*Please see Level 2 workouts here: Level 2!
Week 1
Day 1: 10 push-ups, 10 sit-ups, 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, 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 2
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, 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, 10 air squats (5 rounds)
Day 14: 50-100 jumping jacks, 25 air squats and 20 push-ups (2 rounds) for time
Week 3
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, 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, 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)
Week 4
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, 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
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. Please check with your medical professional before doing this program.
251 Comments
Tina
March 6, 2012Since we all got the flu in the middle of my 30 day, I am starting over today. Just completed day 1!
Tina
March 6, 2012Hey, you don’t happen to know of any apps for the droid do ya? I looked but don’t know what I am looking for. lol
radlandon
March 6, 2012What kind of apps are you looking for?
Dawn
March 24, 2013Myfitnesspal is an app for android.
Tina
March 6, 2012oh sorry. One for tracking at-home crossfit! lol. In my mind it was implied but guess you’re not a mind-reader! lol
radlandon
March 6, 2012The only one I know of is the WOD app–but I’m not sure if it’s DROID-compatible or not? Sorry!
Becky
April 2, 2013X log is an android cross fit tracker!
Tina
March 8, 2012Day 3 complete! That last set of 20 lunges…wowzers. But I feel great! And I found an app for the droid. Just have to figure out how to input manually your workouts. It has option to load from main crossfit site as well as My Affiliate RSS feeds (which I don’t understand). That is my job today…figure it out! Thanks again!
Lindy
March 12, 2012Ooh I just might have to try this!
Heather
March 16, 2012Wow! I would love to try this, but I may have to modify the runs & work my way up! I found your blog last night & am SOOO glad I did! I had never heard of the Whole30 before & now today is my first day! Thank you thank you!!
radlandon
March 16, 2012Welcome, Heather! So excited you’re doing your first Whole30! I’m on Day 8 of my 3rd. Thanks for stopping by!!
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March 17, 2012[...] 30 Day At-Home CrossFit Challenge Workouts [...]
Susan
March 19, 2012We started, but got side tracked with vacations, stomach flus, and other viruses. Starting over on Day 1 today. While I was doing it, I felt great. I want to go back to that space. BTW I use digifit with a heart rate sensor to track my workouts. Love it!!
Cindi@MyPrimalAdventures.com
March 30, 2012I keep meaning to start up and try at-home crossfit on a more regular basis. I keep starting and stopping. I get bored too easily. But has anyone seen this site http://www.youtube.com/ZuzkaLight and tried this? Using the same movements as crossfit, 15-min per day–and you actually get to see the movements this way. I may try this, alternating with jog days…. I sure need to do SOMETHING…
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April 1, 2012[...] a side note I started a 30 day at home CrossFit Challenge, courtesy of Clean Eats in the Zoo, thank you! My boys even helped, it was a riot watching my 4 1/2 year old & 2 year old try to [...]
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April 8, 2012[...] currently doing a 30 day at home CrossFit challenge (courtesy of clean eats in the zoo) & while on mini-vacation I still did my workouts and feel [...]
Fiona
April 8, 2012What does “for time” mean?
radlandon
April 9, 2012“for time” means that you time yourself and push yourself as much as you can. For instance, if you are running a mile “for time,” You run your fastest mile and then record your time. Or if you are doing 50 squats “for time,” you would time how long it takes you to complete the squats. Does that make sense?
Mary @ A Productive Endeavor
April 10, 2012Thanks for posting this workout. I’m going to give it a try! There’s so much to choose from online but I like the simplicity of the schedule. I linked to you from my blog today.
) Thanks again!
radlandon
April 10, 2012Great! Thank you!!
Jenelle
April 12, 2012Question about the add ons on the 4th day of each week…is it optional? And do they correspond with the *’s at the end of the workout schedule? For example, I am on the second week, 4th day and the add on would be 10 sit ups, 10 squats (5 rounds)? Why not just include them on the corresponding day in each week schedule? I totally missed the first week add on. Also, thanks so much for this 30 day challenge! I cannot afford a local crossfit membership, this is fantastic!
radlandon
April 12, 2012Hi, Jenelle! The add-ons are just the 1-minute planks (front and both sides). Does that make sense? They are optional, just added in to give a bit more if it’s your second time around, or if you just want more of a challenge. Let me know if you have any more questions!
Jenelle
April 13, 2012Thanks! So, what are the *’s at the end of the 4th week? What do they correspond with?
radlandon
April 13, 2012They are just “bullets” for each activity for Day 30. I should have used a different symbol. lol
Liese
April 16, 2012When you say rounds, what is meant?
‘Day 1: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)’
is it do all these 5 times? So basically 10×5=50
radlandon
April 16, 2012Yes, 5 times. Good luck!
Tina
April 23, 2012Logged on today to get my workout and noticed the change in your blog. I LOVE IT! It looks great and so clean
radlandon
April 23, 2012Thanks, Tina! I’m having issues with the Pin It button and FB widget, but hopefully I’ll have those fixed soon!
Andrea
April 24, 2012Starting today!
)
Joni Riggs
April 24, 2012My sister and I are starting today.. Love the new look of your blog and the recipe ideas..
Thanks!
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April 30, 2012[...] 30 Day At-Home CrossFit Challenge Workouts [...]
Holly
April 30, 2012I may start this tomorrow….do you modify for someone who doesn’t run? (my hubby)
radlandon
April 30, 2012I always say if you don’t run, just replace those workouts with a cardio-intense exercise, like swimming, biking (the more difficult, the better), playing tennis or basketball or soccer, jogging in place, jump roping, doing jumping jacks, just something to keep your heart rate up for an extended period of time, like a run would. Hope that helps!
Holly
May 1, 2012Okay, thanks! I do run, so I also had a question….when it says ‘run 1/2 mile’, 25 air squats, 3 rounds….are you essentially running 1.5 miles total then? or do you only do the run once….
radlandon
May 1, 2012For the ones that say “3 rounds” or something like that, it means 3 times, so 1.5 miles total. Let me know if you have any more questions!
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Jill
June 1, 2012Just finished day 30! I am really thankful for this challenge! I completed a 1/2 marathon at the end of April and In the past, I’ve always have trouble getting going again after I finish them. I found your challenge a few weeks before and told myself I was going to start it on May 1. It was great because after the half, I already had a goal set in place (so no lazy, lapse time!). There were also several days where I know I wouldn’t have exercised if it weren’t for the challenge! I did have to miss 2 days because I was sick, so that’s why I’m finishing on June 1. I also increased my mile time by 3 minutes from my first timed mile to my 3rd timed mile! I appreciated the opportunity to get my feet wet in the crossfit world. Thanks!
radlandon
June 1, 2012Yay! Awesome progress!! Congrats on your half marathon, too!
L P
June 24, 2012On day 23! So excited to be on the challenge. What do you do when you finish? Start over again?
radlandon
June 24, 2012I’ve just done it over again, adding reps or difficulty. I’m working on a “Level 2″ 30-day workout, I’ll post it if/when I finally get it done!
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Jana
July 3, 2012I’m on day 9…I’m confused as to when and how many reps of the pushups I do. Please break it down for me. I’m already seeing results! Yaaaay!
radlandon
July 3, 2012As you’re running, you stop every minute and do 10 push-ups, until you get to one mile completed. Does that make sense? Glad you’re seeing results!
Sarah
July 3, 2012Would speed walking for an hour work for the ‘longer run’ days?
radlandon
July 3, 2012Yup! As long as you are getting your heart rate up a bit that should work fine!
sarah
July 3, 2012Is 20 lunges per side or total?
radlandon
July 4, 2012I walk forward 10 lunges, and back 10 lunges, alternating legs. Does that make sense?
Sarah
July 4, 2012Do you consider 1 lunge just 1 side or both sides? Hope that makes sense haha thanks so much.
radlandon
July 4, 2012Yes, 1 lunge is 1 side for me. So in the end, it’s 10 per leg to equal 20. Hope that helps!
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Brandie
July 15, 2012Just started day 1 today! I’ve done some Crossfit before but have fallen off the wagon in a big way. I’m also trying to save some money by working out at home and this work out challenge is perfect for me! Thanks! Here’s to hoping the next 29 days were just as fun as day #1.
Ms. White
August 3, 2012Brandie
How is your Crossfit challenge going? Any tips to make it through mine?
Ms. White
Twitter: HowtobeMsWhite
Jackson Tung
July 16, 2012Hello, I was wondering what your opinion was of the Hello Kitty workout, or if you’ve even heard of it. I know it sounds wierd, but I think there is benefit. What do you think?
Thanks,
Jackson
radlandon
July 16, 2012I have never heard of the Hello Kitty workout? I looked it up, but don’t see anything about it?
Jackson Tung
July 17, 2012I believe it’s similar to the Shawn Johnson series of workouts, specifically made for people with prosthetics.
radlandon
July 17, 2012Ha! Ok, just realized who this is–guess I should have paid closer attention to the name. Funny, funny!
Jackson Tung
July 17, 2012Ha! Looking forward to seeing you next week!
Jenelle
July 19, 2012Do you do any kind of warm-up before any/all of the workouts? How long/what kind? Or do you just jump in and go???
How about cool downs and stretching?
radlandon
July 19, 2012I usually don’t warm up with most the workouts, but I do often stretch afterwards. Hope that helps!
kris
September 2, 2012Just wanted to try crossfit at home, but my flexability is horrable will crossfit help or make it worse.
radlandon
September 2, 2012Hi, Kris! I have poor flexibility as well–I haven’t noticed CrossFit making it any worse, though. The more I stretch, the more flexible I have become. I make sure to always do a good long stretch every time I work out. Hope that helps! P.S. Yoga and Pilates are great for flexibility!
Ms. White
August 3, 2012Please wish me luck as I start the second day of this cross fit challenge.
Day one was rough but I made it through 4 of the 5 rounds. Any tips on how to make it through today’s 3 are welcomed
Ms. White
Twitter: HowtobeMsWhite
radlandon
August 3, 2012Great! Glad you made it through your first day. The only advice I can give is push yourself to your limit, but not over it! =)
Emily
August 11, 2012I love how you created this plan. I do best when I have a routine…keeps me focused. I was wondering when you were completing the challenge, did you just stick with the workout you have listed for each day or did you combine it with something else?
I was just wondering if I will see results when some days are only taking 5 min max.
Am I missing something? Sorry for being a novice!
radlandon
August 12, 2012Hi, Emily! It depends on your current physical condition. If you haven’t done a lot previously, you will definitely notice toning. We are wrapping up the “Level 2″ workouts in a few days, and then I’ll combine them all into a page on the blog–those workouts are a bit more difficult, but still short on time. I follow the workouts without really adding other stuff in, and it’s been great for me!
Kait
August 13, 2012I’m starting this workout today. I’ve been running. So you usually combine this with a training plan or do this 30 as is?
radlandon
August 13, 2012I usually just do this, sometimes adding some more running, but it just depends. If you’re already running, you could just add this on top of what you already do, or cut back on the running a bit. You will most likely notice improvement in your running time!
Kait
August 13, 2012I’ve fallen off the regular running schedule since the summer heat kicked on, but I decided to add a 3 mile day on Monday’s and a 5 mile day on the “long run day” and I think it’ll be perfect! I was trying to figure out how I wanted to schedule crossfit in as my interval training. This is great!
Tanya Martin
August 13, 2012I just wanted to say that I appreciate not only the workout plan but also the way you offer easy options for saving and sharing information. I was going to print this but, when I used the “printer friendly” button, I discovered the option to save as a PDF or send as e-mail. So, I didn’t have to print at all. I was able to save this workout as a PDF that I can open with iBooks and the Kindle app on my iPhone/iPad, which is easier for me to keep track of than a printout! Maybe this is a common thing in the blogosphere, but I was pleasantly surprised that your blog made it so convenient for me! Thanks, again.
radlandon
August 13, 2012So glad you have found the features convenient! I try to make things as simple as possible, and am always open to suggestions to improve things, so thank you for letting me know!
Kait
August 13, 2012Thanks for writing this! Day 1 and I just downloads it on my iPhone. Perfect!
Meredith
August 13, 2012If I combine this with primal blueprint, should I see weightloss results? I have always done tons of cardio for optimal and fast weightloss results ; however I have gained 30 lbs and need to lose it. I am too self conscious for a crossfit gym right now and, honestly, the money is an issue. Would this be more beneficial than exclusively running (thinking couch to 5k).
radlandon
August 13, 2012I noticed a huge change in my endurance when I did this program. I would say try it for the 30 days, combined with the primal blueprint and see how it goes. I have personally changed my philosophy from “run, run, run” to “do different things with some cardio in between.” I feel healthier, am in better shape and much more toned going this route. But, that’s my personal opinion. Each person is different, though. If you want to add in some extra cardio, you could do a C25k combined with this program, and it would probably be great!
Margaret
August 14, 2012I made it! I completed all30 days of your Level 1 challenge. My friend was ready to start Level 2 with you….and I did the first along with you! Can’t wait to try Level 2.
I’m making big changes in my life. Since February I have lost 80 lbs, started running, gone from plus size to misses sizes and built so much strength and stamina! Thanks for this challenge it was a great addition to my lifestyle change!
radlandon
August 14, 2012Awesome job, Margaret!! That is so awesome. So glad the 30-day workouts have been good for you. Keep up the great work, and keep me posted on your progress!
Jenn
August 24, 2012My friend and I just completed Level 1 and are on to Level 2. Thanks for challenging us and giving us a goal. We track our progress in a Google Docs spreadsheet so we can keep each other accountable. It’s great!
Clean Eats In The Zoo » New 30 Day At-Home CrossFit Challenge Starts Monday!
August 25, 2012[...] *Level 1* 30 Day At-Home CrossFit Challenge Workouts [...]
Teresa
August 26, 2012I’m in…going to take weekly progress pic as well. See you guys tomorrow after work
Erin Cyr
August 29, 2012I have been fully challenged by the first 3 days, and will keep it up through the month. I am modifying quite a bit. I’m not a runner yet, so I am running till exhaustion then walking a bit and then back to running again. With the push ups I am modifying as well. I would probably have to modify a side plank too. But I really want to do this, of course I want to do it safely. So here’s my question: For someone that is a pure beginner, who might only be doing “real” push ups and running at the very end (and maybe not even then) would you recommend that I re-do level one again or should I move onto level 2 keeping the modifications I need? I really want this but I do think that not everyone is at this level of fitness, and I wouldn’t even consider myself a “beginner”. What do you suggest?
radlandon
August 29, 2012Hi, Erin! Great job sticking with this! I would say you can evaluate yourself at the end…if you are still having to modify any of the workouts, I would repeat level 1. If you are able to complete the workouts in Level 1 without having to modify, then you should move on to Level 2. Does that make sense? If you are really wanting to move on to the new workouts at the end of the month, you could go through Level 2 at a slower pace/modifying if desired. I would feel the same way and would want to keep going! Just keep checking in on your body and making sure you don’t injure yourself.
Robyn
August 31, 2012Day 1! Feeling pretty good, and also made very aware of how out of shape I really am! This morning took me 8 minutes, I’m assuming that’s within most beginners time. Is the goal to do these exercises as quickly as possible? I am also starting a paleo diet today.
radlandon
August 31, 2012Hi, Robin! Not necessarily as quickly as possible, unless it says “for time.” You should, however, be going at your max capacity, so push yourself to your limit, but don’t injure yourself!
Emily
September 6, 2012Finished all 30 days. Wow!! I feel like my endurance got stronger but I got along ways to go. I am still doing modified pushups. I guess its pretty good for just having a baby 12 weeks ago today!
radlandon
September 6, 2012Awesome job, Emily!!! 12 weeks postpartum? Wowee!
Wendy Peterson
September 6, 2012I am on day 3 of this work out , and I CAN NOT WALK, Day 1 squats killed me. I did not do any of the squats yesterday and now today Lunges are the WOD. What do you recommend I do untill the pain goes away? Is it normal to hurt this bad?
radlandon
September 6, 2012Oh no! Are you doing Level 1 or 2? Do you feel like you injured yourself? Or just used muscles that haven’t been used in awhile? If you are feeling injured, you should definitely take a break and nurse yourself back to health. If it’s just sore muscles, I would say do some upper body stuff until your legs are better. Sorry you’re hurting! Hope that helps…let me know if you have any more questions!
wendy
September 6, 2012LOL! Level 1, not injured just really sore! I’ll do some upper body untill they feel better! I didn’t realize I was that out of shape!
Emily Ayala
September 6, 2012Thanks! I had to modify some of it…my pushups are the ones on my knees. And I take some breaks..But I also feel like I should be doing something else so i have been jogging some. Trying to build my endurance up. Its amazing what taking some time off will do to your body. I still have 12lbs to go! I can’t wait to fit in my size 8′s again.
Janine
September 10, 2012Is this schedule enough of a workout? I feel like I am exercising, my muscles are hating/loving it, but it all seems so short!
radlandon
September 10, 2012Hi, Janine! It’s definitely up to the person–sometimes I’ll use these workouts as my only exercise, other times I will use them as a supplement to my running or something else. It really depends on your fitness level and what you are trying to accomplish. Hope that helps!
Dave
September 21, 2012Thanks. I started my first Whole30 and this challenge today.
radlandon
September 21, 2012Great! Good luck!!
Traci Huhn
September 24, 2012Today I completed Day 29 and I am so excited to report that I am down 20 lbs!
I began with some cardio dance videos back in July and then started this challenge. Although I lost some weight prior to beginning the at home crossfit challenge, I can honestly say the majority came off while completing this at home challenge. Tomorrow’s workout is intimidating me a little bit but I know I can push through it! And I always come out stronger in so many ways afterwards! If you haven’t started this challenge yet but are thinking about doing it, I encourage you to do it! It may seem a little tough in the beginning but in no time you will gain strength, determination and perseverance that you probably thought you would never have!
radlandon
September 24, 2012Wow, Tracy! Awesome job!!! Do you mind if I share on my Facebook page? Also, do you happen to have any before/after pics you’re willing to share? We could do a “success story” post!
Samantha
September 27, 2012I want to do these workouts as soon as I get up in the morning. Is it okay not to eat breakfast before working out?
radlandon
September 28, 2012It depends on the person. If I’m exercising right when I wake up, I don’t typically eat anything. Unless I’m going for a longer run, then I usually have a handful of nuts and maybe a 1/2 banana. These workouts are short but intense, so you could try it and see how you feel!
Melissa
October 2, 2012Well I’ve been training since February with a local running group for my first half marathon. Although I’ve lost 20+ lbs doing the 3 days of cardio to train, I’ve decided I need a little something else in my week to build some other muscles that the running doesn’t.
I’ve started this 30 day challenge and so far I’m on day 3. Will let you know my progress. Also my friend is joining me on this challenge as well!
radlandon
October 2, 2012Great! Yes, definitely let me know how it goes!
Tiffani
October 4, 2012Starting this program tomorrow. I’m SUPER excited to have found this schedule. It’s what I need!
Questions: When it says for time, does that mean I just do my best and keep trying to beat my time or is there a time limit I should have for myself?
Also, what does this mean “do 10 push-ups every 1 minute”?
Thanks in advance! BTW- I’m an overweight mom with 3 kids at home and SO out of shape!
radlandon
October 5, 2012Hi, Tiffany! “For time” means that you push yourself to complete the workout in the shortest time you can. “Do 10 push-ups every 1 minute” means that you run for a minute, then do 10 push-ups…then run another minute and do another 10 push-ups…until you’ve run your mile. Does that make sense?
Claudette
October 11, 2012Hi! I’m on day 9. I’ve lost 3 lbs so far! I’ve noticed, in just over a week, that I have become a lot stronger than when I started. I just wanted to leave a little message to all those that are intimidated by the pain you feel in the first couple of days…… STICK TO IT! I don’t feel NEARLY as sore this week and am able to push myself a little bit harder!
Thank you for posting your workout. I will update you when I hit day 30!
radlandon
October 11, 2012Great job, Claudette!! Can’t wait to hear how it goes the rest of your 30 days!
SharonVGriffin
October 14, 2012Hi! I’m so glad I found your website through Pinterest. I will be starting you WOD and eating healthy tomorrow. I love and have been doing Pilates for the past month, but need some serious HIIT. Had my fourth daughter in May and wanting to trim down to my weight before I had her and add muscle. Will keep you posted after I complete Level One. =)
Thanks in advance!!!
~Sharon~
radlandon
October 15, 2012Good luck, Sharon! Thanks for stopping by!
jeff
October 19, 2012I’m thinking of starting crossfit and came across this 30 day challenge. I’m really out of shape and had a question. On week 1 day 6. You basically do that workout under a time frame and then your done. I might be wrong but that’s doesn’t seem like too much. Am i crazy and wait until I try it lol. Thanks for the help.
radlandon
October 19, 2012Hi, Jeff! Different people do different things. Many people who are just starting out begin the 30 days by just doing these workouts and then work up to adding in more. Others who already have an exercise program just add these workouts into their regular routine. It just depends on your level. You can try it out first and see how you feel, and if you are feeling like you could add in more, that’s great! If not, that’s great, too–many, many people have just done the 30 day challenge and then been motivated to do something more rigorous after! Hope that helps!
jeff
October 19, 2012Thanks for the quick reply. I haven’t worked out in years so I’m way overweight. If for some reason I need to do more what would I add. also what workouts would you recommend for a begineer. Thanks
radlandon
October 19, 2012Hi, Jeff. I would recommend just starting out with the CrossFit workouts for the first week. Check in with me after that and let me know how things are moving along…then we can see about adding stuff in!
jeff
October 19, 2012So start out with doing the first week of the 30 day challenge. Or my own crossfit workouts. Sorry for al the questions. Thanks again
radlandon
October 19, 2012I would start out with the 30-day challenge!
jeff
October 19, 2012Ok thanks I will start on Mon. And let you know what happens lol
andre g
October 24, 2012On day 3 you say do 20 lunges is that per leg and on day 9 you say do 10 push ups for every minute but for how long
radlandon
October 24, 201220 lunges total, and on Day 9, you are supposed to run 1 mile, stopping every minute to do 10 push-ups. So you run for a minute, do 10 push-ups…run for a minute, do 10 push-ups…until you have run a mile. Does that make sense?
andre g
October 24, 2012thanks
Melanie
October 31, 2012I am always up for challenges and I am looking forward to trying this too!
Michelle
November 1, 2012Hey we JUST started today!! SOOO excited. I got a question. When you say 5 rounds at the end of the exercise is it for ALL the exercises or just the ones it comes after? Thanks for any help and info on this!
Michelle
radlandon
November 1, 2012Hi, Michelle! It’s 5 rounds of the WHOLE workout. Take breaks if needed between reps, though!
Michelle
November 1, 2012BTW we did do 50 push ups, 50 sit ups, and 50 air squats….just in case!! (by “we” it is my family and friends)
sarah
November 1, 2012Its freezing cold where we live (Canada) and i have two young kids i’m not keen on taking out into the freezing rain tomorrow for the run portion. Can i sub something in for the running part? Zumba? Stairs… Chasing children around the house?
radlandon
November 2, 2012Hi, Sarah! Sure–you can do anything that keeps your heart rate up–run around the house, do some aerobics…I think there are some ideas if you scroll through the comments. Let me know if you can’t find any, though!
amanda
November 6, 2012I started your level 1 workout Nov. 1st. I love it! Its so great to have something quick and at home. I’m a stay-home mother of 3. My youngest are 1 and 2yrs. Thank U
radlandon
November 6, 2012Thank you! So glad you’re enjoying it!
Michelle
November 8, 2012Wow! Week one was a challenge, but I feel quite a bit different…in a good way!
I have another question. I have googled it and can’t find the answer anywhere! LOL
Week 2 day 8. I don’t understand the breathing part. It just does not make sense to me. (sorry, since having cancer my thought process is coming back to me slowly but surely…I am much better now, but no where where I used to be)
To improvise, I did 1, 1-2, 1-2-3, 1-2-3-4, so on and so forth until I came back down to one.
Could you explain this to me in more detail so I can understand!!
Thanks SO much
Michelle
radlandon
November 9, 2012So, you do one squat and take one breath. Then do 2 squats and take 2 breaths. Then 3 squats and 3 breaths…all the way up to 10 squats/10 breaths. Then you come back down…9 squats, 8 breaths. 8 squats, 8 breaths. 7 squats, 7 breaths…etc. Does that make sense? Hope that helps!
amanda
November 9, 2012Day 8 kicked my butt– & my thighs!!! It hurts to sit today. love it!
Cyndi D
November 12, 2012Hey!
Starting the crossfit challenge today and convinced a friend to endure it at home with me as well!
Very excited for this workout and love how simple it is. I work full time and coach rep volleyball and play in a league two days a week and wanted something quick but intense enough to give me results
Just wondering if you have a modified movement for the air squats? I suffer from osteoarthritis in my knees and need to be careful about not pushing it with squats as they can be pretty tough on them?
Thanks again for the workout and look forward to see the results
radlandon
November 12, 2012Hi, Cyndi! I think there have been some comments on that…if you scroll through the comments, you can probably find an alternative. If you don’t mind doing that, it would be a big help for me. If you don’t see anything there, let me know, and I’ll see what kind of alternatives there are!
Emily
November 13, 2012I finished this challenge! Here are updates from the first Friday ( I think that was day 2 for me?) to the last Friday (day 30). I don’t know if others can see a difference, but I can! With my attitude as well!
https://sphotos-b.xx.fbcdn.net/hphotos-snc6/285049_695073814534_2111008981_n.jpg
^First
https://sphotos-a.xx.fbcdn.net/hphotos-ash3/550226_701063970214_935343839_n.jpg
^Last!
Thanks for this! I can’t wait to do the level 2 challenege
radlandon
November 13, 2012Hi, Emily! Thanks for sharing the pics! I can definitely tell a difference, especially in your thigh area. Great job!! Glad you enjoyed it, too!
Ryan
November 19, 2012This looks amazing! Been giving Crossfit a serious look, so I’m going to combine this workout with my current weight training regime. These will be an intense 30 days!!
Thelma
November 21, 2012Have been looking into crossfit for quite some time now; lil afraid of the endurance it seems required for this type of workout but im gonna do this 30 days.
I’ll post soon!
radlandon
November 21, 2012Great! Good luck–come back and let me know how you’re doing!!
Daryke
November 25, 2012Just starting this today. I exercise everyday, but i would really like to get into crossfit. Unfortunately there are no crossfit gyms around my house, so this 30 day challenge is just what im looking for.
radlandon
November 25, 2012Good luck! Be sure to come back and let me know how it went!
Jade
November 29, 2012I found this 30 day challenge looking for beginner crossfit that can be done from home. It’s kicking my butt so far, but I’ve completed the first 4 days so far! I can’t run (high impact + knee injuries) but I’ve been supplementing other activities instead. Other than being so sore I have to take my stairs slowly, I feel like a million bucks! Completing each new day is exciting!
I’m also pairing this 30 day challenge with my already existing primal lifestyle. My goal is to avoid another weight plateau while toning where I am already (lost 30 lbs since summer time just switching to primal). I couldn’t be happier! Thank you so much!
radlandon
November 29, 2012Great! So glad you’re liking it. Good luck completing it! You’ll do great!
Michelle
November 29, 2012It is so great hearing about everyone’s success. I had to take a couple of weeks off due to a stress fracture. Ia m going to be starting this up again! Where I left off but maybe not so strong as I was becoming! Reading this has been SUCH an encouragement!!
Thanks,
Michelle
Soulafrodisiac
December 3, 2012Thank you so much for posting this workout! As a former gym-rat, I fell off the wagon last year. I declared today the 1st day back to my clean eating and healthy routine. I walked/ran a mile, then came home to start this program. I feel like spaghetti right now, but feel amazing! Thanks again!
Brandon
December 5, 2012Just completed this 30-day program today. Today’s workout was a lot of fun. It’s pretty remarkable how much I improved over the course of a month. The most significant improvement was probably in my mile time, where I improved by 50 seconds over the course of 30 days. Push-ups are easier now, sit-ups are not as bad (although that last set of 25 today was rough), and I think I’ve improved my functionality overall as I feel much better physically than I did when I was running 3+ miles three times a week and lifting weights. I’m looking forward to undergoing the second program when I get back from Belize next week. Thanks a lot for putting this program out there!
radlandon
December 5, 2012Great job! Thanks for posting your results. I love to hear success stories!
Michelle
December 6, 2012Finish Round 1 yesterday, Absolutely love the cross-fit stuff. It balances out my yoga beautifully! Starting round 2 today!
radlandon
December 6, 2012Great job!
Linda Russell
December 10, 2012Hi Shanti,
I started your 30 day level 1, Crossfit because my son was tormenting me
. The first week went well. Thank you for giving me something I can do at home. I have a question about day 9. I’m not clear about that one. You usually give a number of “rounds”. Do I only run a mile once?
Thanks!
Linda
radlandon
December 10, 2012Yes, you only run 1 mile, but every minute you stop to do 10 push-ups. Does that make sense?
Linda Russell
December 11, 2012Yes! Thank you!
Alexei
December 15, 2012Thank you so much for this plan ! I’m about to do day 1 after this comment is posted
Kristy
December 17, 2012Hi, so I know you’ve explained the breathing squats tons already, but I still need a little clarification. You you squat down and hold for breaths, or do you do the breaths after you complete the squat? Sorry for asking again!
radlandon
December 18, 2012Hi, Kristy! You squat down, *then* take a breath. Then do 2 squats and take 2 breathes, etc…does that make sense?
Kristy
December 18, 2012Yes, I just thought that sounded a little easy… But I guess we will see when I get to it!
Kristy
December 18, 2012Thank you, by the way!
Denice
December 25, 2012Im happy to have found this. I’ve recently gained weight with all these holidays and saw crossfit challenge. I thought it was the perfect way to start getting fit all round. round am modifying it to my strengths. Do u happen to know any with weights included?
radlandon
December 25, 2012Hi, Denice! I am sure if you Google it, you could find some with weights. Or you could just do these workouts and add some weights in as you’re doing them–carry something heavy as you’re doing lunges, etc.
Denice
December 27, 2012Thanks!
Anthony D.
December 27, 2012I am going to do this workout in conjunction with a sugar detox. Is there something you can do to replace the running during inclement weather?
radlandon
December 30, 2012Hi, Anthony! Anything to keep your heart rate up (but still at conversational pace) for at least 30 minutes–burpees are great, short sprints in the house, jumping jacks, etc.
michelle
December 28, 2012Thankyou so much for this program,can’t wait to get to get started
Will there be a weight loss or just increased fitness and strength?
Also are they your 5 children in the photo? I dont know how you have time to do these replies and train but thank you anyway.
I am a mum of 4 young ones who used to be fit back in the day and have lost all kind of fitness and strength and instead gained a whole stack of weight.
Cant wait to get started.
radlandon
December 30, 2012Hi, Michelle! Each person is different. If you don’t have much previous activity, you will most likely notice weight loss as well as toning and increased stamina. If you already have an exercise regime, you will definitely notice toning and cardiovascular improvements, but it’s hard to know without actually knowing your circumstances. Btw, yes! Those are our 5 kiddos! Good luck!
Nikki
December 31, 2012Starting today…. Excited to see the results in 30 days!
Day 1 Eats! | Whole Family Strong
January 1, 2013[...] the house and getting ready for school to start again tomorrow. We plan on participating in Clean Eats in the Zoo’s 30-Day At Home Crossfit Challenge…starting [...]
Paige
January 2, 2013Starting my challenge today! I have a question for you. What do you do as a warm up. I have been running 200 m and stretching, but I am not sure that is enough:)
radlandon
January 2, 2013Hi, Paige! It depends on your current physical state. I will often do my workouts after I run, but I also do them without warming up sometimes–many of the CrossFit workouts are warm-ups in and of themselves! Hope that helps!
Whole Family | Paleo Party Goals | Whole Family Strong
January 2, 2013[...] Strong: Brandon and I and Jeremiah…. and probably the other 2 as well, will be joining Clean Eats in the Zoo’s 30-Day At-Home Crossfit Challenge. Being that I am in my third trimester of pregnancy doing hardcore Crossfit isn’t really [...]
Day 2 Eats! | Whole Family Strong
January 2, 2013[...] 1 of our Crossfit Challenge! My butt already hurts ( and we finished less than an hour ago) and I am eagerly looking forward [...]
Renee H
January 4, 2013I started today! Whew! This is gonna be awesome. I am doing a Warrior Dash in June and this will get me ready for it! Today is the first day of the rest of my life! Thank you!!!
My Favorite Blogs, they helped me navigate going Gluten-Free, as I hope I’m doing for you! | All about Gluten Free cooking & living!
January 4, 2013[...] Eats in the Zoo – not only are there great recipes, but I also love the 30-day Crossfit at home workouts!! (I’m currently starting one as we speak – Hello New Year’s [...]
Julie
January 8, 2013I just completed day 8. I’m a little concerned about the workouts when it only takes 7 minutes, or less. Is there a warm up I should be doing so that I’m actually working out for a longer period. Could you recommend a warm up that could be done at home? Can’t do the Cross Fit warm up (no pull up bar). Not that I could even do a pull up anyway.
radlandon
January 9, 2013Hi, Julie! I often use these workouts as a supplement to my running. They are designed for beginners, though, so many people who had no exercise regime before this notice a big improvement, even with just the short workouts. Once Level 1 is completed, adding in other, longer workouts helps out. Hope that helps!
Hana
January 8, 2013On to day 3 tomorrow! My legs feel insane but great! So glad I found this workout! Makes crossfit a little less intimidating.
Z
January 9, 2013Day 1 today. Searched all over Google and come across your Level 1 workout. Exactly what I needed. Finished about 30 minutes ago and my arms are still shaking. Thank you very much for this posting.
Nina Is a Bossy Pants | Too Hottie For That Body
January 10, 2013[...] videos pump up your favorite music and bust out a tabata workout in your living room. You can go to this webpage for at home crossfit workouts. Or if you need someone to ask you a million times if you [...]
Alysha
January 11, 2013HEY! i just finished day 5 and its amazing how in 25 day my endurance has grown so much! can not wait to go harder in level 2! thanks so much!
radlandon
January 11, 2013Hi, Alysha! Yay! I’m so glad you’re seeing progress!!
Alysha
January 11, 2013ooops just finished day 25*
Adam
January 13, 2013Day 1wod in 5:33
Gary
January 16, 2013What happened to the level 2 workout? When I click the link it seem like the site doesn’t exist anymore.
radlandon
January 16, 2013Hi, Gary. I’m not sure? I clicked on the link for Level 2 at the top of my blog and also from the link in the Level 1 workout page, and they both worked for me? Perhaps try clearing your cache and try again?
Emma
January 24, 2013I am going to try this starting tonight! I hope it works
. I am looking to get lean and lose inches! Any other tips?? Things to add/take away?
Sunny
January 24, 2013Hey! I am in the middle of training for my 1st half marathon (plus doing my 1st whole30!) and wanted to add in an exercise program to increase stamina. This looks like it will work, but I am a little concerned with overtraining. Saturday is usually my long run day so how would you suggest modifying this to allow for those long runs? Or would you suggest I still follow the scheduled workout on long run days?
radlandon
January 24, 2013Hi, Sunny! I would just use your regular run for the long run day. Good luck!
Sunny
January 30, 2013Thank you!
Chad
January 30, 2013Done!!! On to level 2
radlandon
January 30, 2013Yay! Great job!
Christin
February 1, 2013Just finished day 1! Thank you so much for this! I’m so excited for what’s to come. I have 2 kids..ages 2 & 6 months so here’s to getting my body back!!
Ill be sure to update on day 30!
radlandon
February 1, 2013Hi, Christin! Great! Have fun, and definitely give an update on day 30!
Sradelatorre
February 2, 2013Thank you for posting this!! I’m starting this weekend. Question: when you put the number of rounds (sets) in parenthesis, does it apply to the WHOLE workout or only the last one mentioned? (Example, day 2: run 1/2 mile only at the beginning of workout or at the beginning of each round?)
radlandon
February 3, 2013Hi, Sradelatorre! It applies to the whole whole workout. You would do 3 rounds of the whole workout. Hope that helps!
Scott
February 7, 2013I started out doing P90x before coming across this workout. I like that its nowhere near as long as p90x and I get a better workout in the shorter time. One question, on day 4 it says do a longer run and add front plank and both side planks. Is this similar to day 2 or is it just a mike run and the planks?
radlandon
February 7, 2013Hi, Scott. For Day 4, you would do some type of aerobic activity that lasts at least a 1/2 hour, and then if you feel like adding more on, you could do the planks. Different than Day 2, when you run 1/2 mile, then 25 air squats (3 times). Does that make sense?
Brittany
February 7, 2013So happy I found this! I just ha my second baby and started doing these short home crossfit workouts with a friend but she stopped and left me hanging. I’m glad I found something Ican stick to every day. I do have weak knees those so running is a bit hard on me is there anything I can do to replace it?
radlandon
February 7, 2013Hi, Brittany! Anything that will keep your heart rate up for a half hour or so! If you scroll through the comments, I think there are some ideas in there as well! Hope that helps!
Paleo Day 1. « itsmrscoachtoyou
February 11, 2013[...] http://cleaneatsinthezoo.com/index/30-day-at-home-crossfit-challenge-workouts/ [...]
David
February 17, 2013I’m assuming there are no breaks in between rounds. Is this correct?
radlandon
February 17, 2013Hi, David. It depends on your fitness level. If you are way out of breath after a round, take a 30 second to 1-minute breather and then continue on. As the weeks go on, you can reduce that time if you notice you are increasing your stamina. Hope that helps!
David
February 17, 2013Excellent, Thanks!
Chris
February 21, 2013Just completed Day 30!! Thank you very much. Clothes fitting much better even though I did not lose a lot of weight. Biggest surprise was how much faster my average pace has become on my long runs. I use to run 3-4 times per week but now am only running 1-2 times per week yet my pace has quickened by at least 20-30 seconds per mile. On to Level 2. Thanks again.
Stephanie
February 24, 2013Starting today…2 years ago I did Crossfit at a gym and loved it…moved to the middle of no where and haven’t done anything. Can’t wait to get back into Crossfit shape!
Gerald-lee
February 27, 2013hi, just a little question! when you ( for time ) what do you meen ?
radlandon
February 28, 2013That means to push yourself to your limit, go as fast as you can without getting too out of breath. So if you run a mile for time, you will run as fast as you can. Does that make sense?
4 Free At-Home Workouts |
March 1, 2013[...] why people love it: short, intense workouts with fast, intense results. You can try it at home with 30 days of Crossfit workouts from Clean Eats in the Zoo. Here are a few at-home workouts from the first week of her level one [...]
Michaela
March 1, 2013On day 6, week 1, are we keeping time for each set or for all three things together?
radlandon
March 1, 2013All three things together. Hope that helps!
Michaela
March 3, 2013Next crazy question…week two, day nine..approx how long do we run, jump rope or whatever we choose to do? And then while were doing that, we stop and do pushups every minute?
radlandon
March 3, 2013You are running a total of 1 mile, but as you are running, you stop every minute and do 10 push-ups. You continue to do that until you complete your mile. Does that make sense?
Michaela
March 3, 2013Oh goodness.
Thanks for responding!
Started week 1, day 1 JUST NOW!
March 4, 20133 reps, not 5…going to do the last 2 at bedtime.
Thanks for posting this routine!
Lee-Ann
March 5, 2013I am starting right now, just got the App for my iphone…..i am wondering if the workouts have names?? Like you day 1 workout…does it have a name…or do i just call it day 1?
Thanks
radlandon
March 5, 2013I just call them by day. Hope that helps!
Lee-Ann
March 6, 2013Is 20 lunges…each rep is 1 lunge….or both legs equals 1 lunge?
Does this make sense??
radlandon
March 6, 2013Hi, Lee-Ann! Each leg equals 1. =)
Paul
March 8, 2013Is there anything I can supplement the running with? I’m looking for something that is less strenuous on my joints, they already take a beating because I’m in construction. Thanks for your help.
radlandon
March 8, 2013Hi, Paul! You can do anything aerobic that gets your heart going. If you scroll through the comments there are some ideas in there. Hope that helps!
Cass
March 8, 2013Wow, I love this. I just day one and even though I can barely do 4 pushups from my knees I improvised and did the pushup part from the kitchen counter
I have a long way to go but I’ll never get anywhere if I don’t start. I’m thinking I could probably continue to do level one for quite sometime as I’m pretty out of shape.
Just wanted to say thank you, I appreciate you taking the time from your life and family to post such great info. Take care. C.
Utahraptor
March 13, 2013Have tried this a couple times but always get thrown off around week 2 or 3 (sickness or lots of work hours, usually; I’ve always managed to complete every workout as prescribed).
Not this time! Starting again next week and this time I’ve got my diet dialed in to give me the boost to get through it all. Also I’ll be adding in C25K (which I’ve tried numerous times in the past, also) as well as the pullups progression from Primal Blueprint Fitness on 3 of the days per week.
First goal? Get through my modified Level 1. After that, I’ll pick up Level 2.
Will let you know how it goes!
radlandon
March 14, 2013Good luck, Utahraptor!
Utahraptor
March 24, 2013Finished week 1 today. Nice!
Since I’ve attempted this a couple times I kind of knew what to expect. Still, gave me a right beating at times, especially since I’ve been including those above-and-beyond workouts on the side. Feeling pretty strong.
See you all at the end of week 2!
Utahraptor
April 1, 2013Finished week 2 yesterday, despite some obstacles. Getting stronger! Thanks to the combination of my slightly modified exercise plan along with a whole foods diet, I’m dropping the pounds pretty rapidly. Coworkers are starting to notice and are impressed.
Stepped on the scale a couple nights ago and am at the lowest weight I’ve been in over 2 years! More importantly, though, I FEEL younger, as well as stronger, healthier, and more alive.
Week 3 starts today. Will be back here to report in at the end of the week.
Utahraptor
April 8, 2013Week 3 is all wrapped up, and today marks the first day of Week 4!
So, on to week 4, and then week 5 (which’ll have some extra days due to the 2 workouts I’ve missed over the course of the program), and then on to the next level of workouts!
Haven’t been eating very well recently, so weight loss has stalled, but strength and endurance continue to remain high. Looking forwards to getting in even better shape than I am now!
On top of all the bodyweight stuff I’m doing, I might add in some simple, heavy lifts to spur muscle growth during Level 2. Not decided yet. We’ll see!
I’m a Slacker | Green, Clean, Mom Machine
March 19, 2013[...] doesn’t help. I have been cleaning and decluttering still, even started working out doing the 30 Day Crossfit Challenge though I didn’t yesterday or today yet. It snowed AGAIN and become bitter cold and I refuse [...]
Missy
March 19, 2013I’m a high school weightlifter and I’m currently off season and have recently heard of the benefits of crossfit training and I love the “at-home” aspect of this. Started day one today and even though I can back squat 250lb I felt those air squats! I’m excited to see the results!
Cori
March 25, 2013I just finished! I am getting back into shape after my third baby. Before I got pregnant with my last surprise blessing, I was in the best shape of my life – could run 9 miles no problem, curl 40lbs dumbbell press 50lbs, six pack, the whole nine yards. So when I got pregnant with number 3 I thought I wouldn’t gain much weight. Boy was I wrong!
Anyway, I only have about 8 lbs left to get back to my pre-pregnant weight and I am really enjoying the crossfit workouts! When I first looked at them I thought “too easy”. But, they really kicked my butt! Thanks for posting these! I love the site!
radlandon
March 25, 2013Thank you! Glad you’re enjoying them!
Clean Eats in the Zoo Caleb's 10-Day CrossFit Challenge for Kids! » Clean Eats in the Zoo
March 26, 2013[...] *Level 1* 30 Day At-Home CrossFit Challenge Workouts [...]
dayanna
April 12, 2013Hi. Yes terday I tried day 1 and it was short but great!
today I tried day 2 it was even more tiring than yesterday but I
IM exited to keep this up!
radlandon
April 12, 2013Hi, dayanna! I know–there short workouts, but it’s surprising how much progress you see as the month goes on! Good luck on the rest of the month!
radlandon
April 12, 2013Whoops–that should be “they’re” not “there.” lol
monique
April 12, 2013does rounds mean the same thing as sets?
radlandon
April 13, 2013Yes, 3 rounds means 3 times, or 3 sets. Hope that helps!
Laura
April 18, 2013Just did Day 1. Excited to find this workout, I travel alot for work and it is tough for me to get in a routine of working out. Most of these look like workouts I can do in my hotel room. Love It.
Tracy
April 20, 2013Just ‘bumped’ into this. I did crossfit last year at the Black Box in NYC. Loved it – but I injured myself running, dropped off and went back to regular workouts at Equinox. I can’t wait to incorporate this into my workouts. I am trying to drop 20 pds. Thanks for this. I will check back in May 20!
radlandon
April 21, 2013Thanks, Tracy! Good luck!
Lee-Ann
April 20, 2013Hi
)
finished day 30 ( that was a tough day)
Took me 1 month and 15 days to finish 1 month….but i did it.
my best accomplishments:
-Shaved off 1 min on my 1 mile run
-i can do 15 push ups for 5 rounds without breaking( could only do 10 in a row b4) I hate pushups….
Now i will start month 2,
radlandon
April 21, 2013Great job, Lee-Ann!!! Awesome. So glad you’re seeing results!
Alie
April 22, 2013I was wondering if you should do any other workout with this 30 day challenge? Like walking a mile or 1/2 mile everyday? when the days are just lunges and push-ups? Is it enough for the day? Thanks
radlandon
April 22, 2013Hi, Alle. It really depends on your fitness level. A lot of people tack on extra workouts to the Level 1 workouts, but a lot of other people just do the Level 1 workouts on their own. You can just gauge how you’re feeling after the first week. If you want to add in more, go for it! Hope that helps!
Lucy
April 22, 2013Hi I have several family members that have been doing crossfit for a few years now, and they are in amazing shape. My two youngest kids both boys 9 & 10, and myself 45 started the challenge yesterday. We are all overweight, and hopefully this will be a path to a new us. I must say my thighs and upper arms are hurting something awful today, but if they weren’t I guess we were not doing it right. Sure beats doing treadmill or the like for 45 mins a day. Thanks for the plan!
radlandon
April 22, 2013Glad you’re liking it! Keep up the good work!
EUGENE
April 24, 2013When are we getting level 3,4,5….. as I just finished level 2 and love it.
Lost 8kg in total
radlandon
April 29, 2013Hopefully one day! Just not there yet. =)
Kim
May 2, 2013Would you suggest any stretches before or after?
radlandon
May 2, 2013I stretch after–muscles are much more pliable after they’ve warmed up. Start slow if you need to, and then when you’re done, go ahead and stretch!
Jeff
May 4, 2013I want to start tbis challeng, but im struggling with motivation and energy. I make excuse after excuse not to work out. Im really sluggish and need to change my life. Any advice on how to get started. And once I do start what can expect from this 30 day challenge. Im 6’2 285 pounds. Max pushups is prob 8 and cant even do a pullup. Hope you can help
Alberto
May 6, 2013Hi! the last saturday I finished the month 1. Today i´m going to start with “month 2″. I hope exists a level 3
I´m vegan, with this workout i´m feel (and look) more fit
, moreover i combined this workout with bodylastics (http://www.bodylastics.com/) workout (3 day per week)
Thanks for this training!
Regards!
overweightbutreadytolose
May 6, 2013just started day 1, only got through 4 rounds but feel great but also tired. Can’t wait to see what happens at the end of 30 days.
Can I substitute running with a walk, or a little bit of both, my joints are not quite ready for a full run just yet
radlandon
May 6, 2013Yes! Just make sure your heart rate is up!
OUTofSHAPE
May 16, 2013When you say “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”
How far do you consider longer?
radlandon
May 16, 2013Hi, OUTofSHAPE! Anything over 30 minutes!
Nicole
May 16, 2013I finished my day 30 on Mother’s Day. What a great gift to myself. I loved this 30 day workout and throughout the month when some exercises became easier, I would just add on one of the other exercises. Day 30 was an awesome workout even though I was totally exhausted by the end. I have started Level 2 and I am addicted to these workouts. I plan on joining a CrossFit gym at the end of Level 2. Thanks for posting these workouts. I have wanted to get into CrossFit for a couple of years now and just needed the push.
Erin
May 17, 2013Could someone explain day 9? You do 10 push ups every minute but for how long? And do you just run a mile first and then start the push-ups or do you alternate? Thanks!
radlandon
May 18, 2013Hi, Erin! You run 1 mile total–stopping every minute to do 10 push ups. Does that make sense? So you run for 1 minute, do 10 push ups; run 1 minute, do 10 push-ups, etc. until you reach one mile.
starter
May 21, 2013Ok thats what i also figured but it also says or other something to getu blood pumping, for how long do u have to do whatever it is u are doing ?
radlandon
May 21, 2013The equivalent of what it would take you to run a mile–10-15 minutes.