Post: #1

Here are Crossfit workouts you can do without much equipment. They will help maintain your condition so you don't deteriorate too badly on the road. But you can also do them at home to save time visiting the gym.

Fran (the original Crossfit workout): Hold two dumbells (or a barbell) at shoulder height (try 25 lb. - 45 lb. dumbells). Quickly do squat-thrusts to failure. That is just a freehand squat, followed by an overhead press. Then do pull-ups to failure. Do a total of three rounds with no rest. The official version demands repetitions of 21, 15, and 9 for each round.

Cynthia: Do 5 pull-ups, followed by 10 push-ups, then 15 freehand squats. I recommend 5-10 rounds, depending on your condition.

Dumbells Thrusters + Burpees: Do 10 thrusters with dumbells. You hold dumbells at your waist and clean them (i.e., swing them up to shoulders), then press them overhead. Then do 10 burpees. I got 5 rounds with 30-pound dumbells, but this Youtube guy did the equivalent of 10 rounds with 35-pound dumbells.





Tabata Burpees: You can do burpees anywhere with no equipments. You can also substitute pushups, high-knee running in place, or jumping jacks. You do 20-seconds on, with 10-seconds of rest. When I have no clock then I just do 7 burpees followed by 7 breaths. Do eight rounds, for a total of four minutes.

Post: #2

Great post. These are some of the best no/low equipment workouts out there.