30 Day Beginner's Crossfit Challenge

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

Challenge Yourself 2013

This year has been moving pretty fast. If you made a resolution and stuck with it, you are a rock star! For those of you who have made a resolution which went out the window after the first week's end of January, don't worry because there is always time to challenge yourself. All you need to do is commit to a healthy habit then you can start a new lifestyle of fitness and health. A few things that you might want to look at are dieting, workouts, and being more active.

For dieting, most people are in agreement there is no magic pill that will work. Find a diet program that works for your lifestyle. Whether your an athlete, runner, or average Joe, tailor a diet for your needs. I would recommend visiting your physician. As for me, I don't compete in boxing anymore, but I still want to be healthy as I work behind a desk and on the go. So, I've tried something new. It's called Shakeology. This product I would suggest if you are constantly on the go like me for work. It's not only a diet, but it is a cleanse system. So if your body is always feeling tires or you're getting sick, I would recommend trying out a cleanse.

Now, workouts is another thing that should be tailored to your goals and body type. This one really depends on what you tend to get out of it. When you are choosing a workout program think about your fitness level, where you want your fitness level to be, and do you want to be competing in any triathlons, marathons, hybrids, or fitness tests. The workout routine that I am currently performing to test my level of fitness is P90X. It's definitely an extreme workout, but the keys to any of these workout routines is workout at your pace and be consistent. Once you achieved the keys, you will begin to notice a difference over time. I would have to tell you make sure to give it time. Don't expect results to be over night!

Finally, to tie up the challenge yourself 2013, make healthy choices for being active. Whether it's going for a hike or taking your dog for a walk, make choices that will keep you off the couch. Granted from time to time your body does need rest, take a break when you feel your body needs it. The key to being active is to listen to your body!Well, I am thankful to my 2,993 readers of this blog. I look forward to continuing this blog this year and sharing my achievements along with a few workouts along the way.

Best,
Alex

"Be strong and of good courage; be not afraid nor dismayed for the Lord is with you wherever you go."  Joshua 1:9