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ToughASIA

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Cross Train CrossFit

Staying home but still want a decent workout? Do these girls… workout!

Many of us try to be lean by just staying at home. Of course it can not be that simple. There are still some workouts you can do at home. This article is further discussing on our previous topic of “Home gym made cheap.. AND EASY!

After mastering some of the mentioned body weight movements, we can then try some of these workouts or metcons, also knows as Benchmark Girl Workout. Of course there are plenty more other BGW, but these are the ones that you can do without much equipments such as barbells. All you need is stopwatch (duh), a dumbbell, pull up bar (at home or parks) and skip ropes.

 

crossfit-girls-gamesimage courtesy: games.crossfit.com

 

Angie
For time: 100 Pull ups, 100 Push ups, 100 Sit ups, 100 squats

Annie
For time: 50-40-30-20-10 reps of Double-Unders and sit ups

Barbara
Five rounds for time: 20 pull ups, 30 push ups, 40 sit ups, 50 squats

Chelsea
Each minute on the minute for 30 minutes: 5 pull ups, 10 push ups, 15 squats

Cindy
As many rounds as possible in 20 minutes: 5 pull ups, 10 push ups, 15 squats

Eva
Five rounds for time: 800 meters run, 32kg kettlebell swings x 30 reps (scale it down accordingly. Use dumbbell if you do not have Kettlebell), 30 pullups

Helen
Three rounds for time: 400 meter run, 24kg Kettlebell swings x 21 reps (scale it down accordingly. Use dumbbell if you do not have Kettlebell), 12 pull ups

Karen
For time: 150 wall balls

Mary
As many rounds as possible in 20 minutes: Five handstand push ups, ten one legged-squats, 15 pull ups

Nicole
As many rounds as possible in 20 minutes: 400 meters run, max rep pull ups

The beauty of these Girl workouts is that you can scale it up or down according to your fitness level.

If you are unsure or just giving it a try, scale down on the number of reps you can perform at one go or adapt a similar version of the exercise. If you want a challenge, do it faster. Usually these workouts only takes between five minutes to 40 minutes, depending on your fitness level.
There you have it! These are the Benchmark Girl Workouts you can do at home with or without friends!

Bonus: Here is a video you can watch while working out just to give you slightly more motivation!

[embedvideo id=”_yeHHsM3-5I” website=”youtube”]