Alex Crockford's home workouts that everyone can do
Practising physical exercise is not always easy. There are exercises that require more training and more preparation, while others are much simpler to perform. Thinking about this, athlete Alex Crockford transformed one of his training plans for all people to practice.
Beginners:
AMRAP (As many rounds / reps as possible)
Do this for 10 minutes, 1-2 times a week
10 squats
10 knees down push ups
10 reverse lunges (5 each leg)
10 burpees
10 seconds to the plank
Repeat this circuit as many times as you can in 10 minutes.
Intermediate:
AMRAP (As many rounds / reps as possible)
Do this for 15 minutes - 2-3 times a week
10 Squat Jumps
10 pushups
20 lunge jumps
10 burpees
10 sit-ups
30 second plank
Repeat this circuit as many times as you can in 15 minutes.
Advanced:
AMRAP (As many rounds / reps as possible)
Do this for 20 minutes - 3-4 times a week
10 goblet squats (hold a heavy book in one hand)
10 Spider-Man push-ups
20 dumbbell reverse lunges (10 each side)
10 burpees 180 turn
20 dumbbell Russian twists (10 each side)
10 dumbbell plank pull across
Repeat this circuit as many times as you can in 15 minutes.
