30 Day At-Home CrossFit Challenge **With Paleo Meal Plan**!!

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If you love my Level 1 and Level 2  30 Day At-Home CrossFit Challenge workouts, you’re going to love this! I’ve now included weekly meal plans with the challenge! If you’d like to do the Level 2 Challenge, 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!

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

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 minuteplank 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 1 Meal Plan: Maple-Glazed Ham, Chicken-Bacon-Broccoli Stir Fry, Herbed Salmon, and Pork Steak with Balsamic Reduction

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 2 Meal Plan: Easiest Herbed Chicken Ever, Crock Pot Garlic Short Ribs, Asian Spaghetti Squash, and Sweet Potato Beef Paprikash

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 3 Meal Plan: Paleo Chili, Asian Cod, Crock Pot Teriyaki Pork Tenderloin, and Asian Almond Chicken

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

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. Please check with your medical professional before doing this program.

New 30 Day At-Home CrossFit Challenge Starts Monday!

 

A new CrossFit challenge starts Monday, August 27th. No equipment and no experience needed! I’ll be doing a Whole30 to go along with it. You can check out the  Level 1 workouts HERE or Level 2 HERE.

Comment on this post if you’re joining in!

Level Two 30 Day At-Home CrossFit Challenge *Week 4*

Yes, this final week lasts 9 days. No, I’m not sorry. Because when you’re done, you’re gonna look at yourself in the mirror and say, “I did it!!!” And your muscles will thank you. Remember: Reduce reps if needed, or increase reps if desired! Be ready for Day 30: It’s a doozy!

Day 22: 15-20 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 90 second plank, 90 second side plank (both sides) (3 rounds)

Day 23: 20 vertical jumps (crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds)

Day 24: 100 air squats, 100 jumping jacks for time

Day 25:  Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes

Day 26:  Rest Day

Day 27: Run 1 mile, for time, followed by 30 sit-ups

Day 28: Leap forward (jump as far as you can with both feet) 20 times (3 rounds)

Day 29: How many rounds in 10 minutes (keep going, taking breaks between sets if needed for 10 minutes): 10 push-ups, 10 sit-ups, 15 air squats

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
*15 sit-ups, 15 air squats (5 rounds) — or up the reps to 20 each
*150 jumping jacks
*jump rope for 1 minute
*20 vertical jumps
*10 burpees

Great job!!! You’ve done it! If you’ve completed the 30 days, post me a comment and let me know how you did!

Days 29 and 30 CrossFit Challenge WODs

Well, we’re almost done with our 30-day at home CrossFit Challenge! Two more days left. Here’s what we have for tomorrow and the next day:

Wednesday, February 29 (Day 29): It’s leap year! Let’s celebrate by “leaping” forward (jump as far as you can with both feet) 20 times followed by 100 jumping jacks.

Thursday, March 1 (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

Give yourself a big pat on your back! You’ve done it! Congratulations!!

Week 4 CrossFit Challenge WODs

I’ve increased the reps on some of these, but if you’re still struggling with last week’s workout, feel free to lessen the reps. Or, if they’re to easy, add some more!

Wednesday, February 22 (Day 22): 20 jumping jacks, 10 sit-ups (5 rounds)

Thursday, February 23 (Day 23): 100 air squats, for time

Friday, February 24 (Day 24): 20 lunges, 15 push-ups (5 rounds) *Scale down reps if needed

Saturday, February 25 (Day 25): Longer run (or whatever it is that you like to do–biking, swimming, etc.)

Sunday, February 26 (Day 26): Rest day!

Monday, February 27 (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)

Tuesday, February 28 (Day 28): Run 1 mile, for time (compare with your other results–have you improved??) and do 100 jumping jacks

Week 3 CrossFit Challenge WODs

If all is going according to plan, I am in the middle of the ocean right now enjoying Mexico with my family. I hope your workouts are going well and challenging you. I’ve set this blog entry to post automatically on Tuesday, February 14 at 8 a.m., so hopefully it does! Please share this post on Facebook, as I won’t be able to. Have a great week!

Wednesday, February 15 (Day 15): 20 lunges, 10 push-ups (5 rounds)

Thursday, February 16 (Day 16): Run 1 mile, for time (compare to previous time!), and do 50 jumping jacks

Friday, February 17 (Day 17): 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)

Saturday, February 18 (Day 18): Longer run (or whatever it is that you like to do–biking, swimming, etc)

Sunday, February 19 (Day 19): Rest day!

Monday, February 20 (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)

Tuesday, February 21 (Day 21): Sprint 200 meters (1/8th mile…or 1/2 way around a track), do 20 push-ups (3 rounds)


Week 3 CrossFit Challenge WODs and I’m OFF GRID for one week!

I was a little worried that my “automatic post” wouldn’t work, so just in case, I’m posting this now. I’ll be keeping up while we’re away–hope you are, too! I’ll be off the grid for the next week and won’t be back online until Sunday the 19th. Have a great week!!

Wednesday, February 15 (Day 15): 20 lunges, 10 push-ups (5 rounds)

Thursday, February 16 (Day 16): Run 1 mile, for time (compare to previous time!), and do 50 jumping jacks

Friday, February 17 (Day 17): 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)

Saturday, February 18 (Day 18): Longer run (or whatever it is that you like to do–biking, swimming, etc)

Sunday, February 19 (Day 19): Rest day!

Monday, February 20 (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)

Tuesday, February 21 (Day 21): Sprint 200 meters (1/8th mile…or 1/2 way around a track), do 20 push-ups (3 rounds)

Week 2 CrossFit Challenge WODs (Workout of the Days)

I have a busy week this week (as we prepare to leave for our Disney Cruise on Saturday!!!) and won’t be posting these daily, so you can check back here on this post or print it out so you have the whole week on hand. Good luck!

*If you can pick up a jump rope, that would be great, as I am planning on using one in the future. It’s not required, however. 

Wednesday, February 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.

Thursday, February 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.

Friday, February 10: 20 jumping jacks, 10 sit-ups (5 rounds)

Saturday, February 11:  Longer run (or whatever it is that you like to do–biking, swimming, etc)

Sunday, February 12: Rest day!

Monday, February 13: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)

Tuesday, February 14: Happy Valentine’s Day! Do 50-100 jumping jacks, 25 air squats and 20 push-ups (2 rounds) for time

Day 2 CrossFit Challenge WOD (Workout of the Day)

If you can’t run or hate running with a passion, you can replace each 1/2 mile run with 2 minutes of jumping jacks followed by 2 minutes of running in place. Or, you could jump rope for 5 minutes. Just do something that will get your heart pumping and keep it pumping for a good 5-7 minutes.

These are what I run in, and I love them!

Run 1/2 mile, 25 (or 50 if you can) air squats (3 rounds)

Day 1 CrossFit Challenge WOD (Workout of the Day)

Welcome to Day 1 of your 30-day at home CrossFit Challenge! If you haven’t joined in yet, but want to, step right up! Here are a few images to help you with proper form on your push-ups and air squats:

10 push-ups, 10 sit-ups, 10 air squats (5 rounds)*

*Remember: if you are new to activity, lower your reps. If you can’t do “regular” push-ups yet, start with modified push-ups by putting your knees on the ground.