crossfit push ups

Workouts can easily get put on the back burner when you’re facing time constraints, lack of equipment, or even an absence of creativity and fun in the workout itself.

But don’t worry because…

In this post, I’m going to give you 3 Challenging Sweat Session Workouts that are time and schedule friendly, require little to no equipment, and are lots of fun to do.

Work hard, have fun, and embrace the process!

“Fiyah Abs”

*Great workout that targets the core while still getting the heart rate up!

Directions: Perform each exercise for 30 seconds with 15 seconds of rest in between movements. Make sure to start on time, work until the very end, and go at your own pace.

Break 1-2 minutes as necessary at the end of each round or if you’re really looking to progress this workout, go through the entire thing without taking a long break. Repeat 3-5 rounds depending on your time and fit level.

Jump Squats
Plank To Push
Alternating Lunges
Side Plank Hold Left
Side Plank Hold Right
Mountain Climbers
Squat Hold

Break 1-2 minutes and repeat for 3-5 rounds.

“Sweat Session”

*Great workout if you only have 30 minutes. You get out what you put in, especially in a workout like this so make sure you got that extra juice to help you push hard.

EMOM x 24 minutes/6 rounds

Min 1. DB Thuster x 8-10 reps /Break for the rest of the minute
Min 2. Max Reps Bodyweight Squats
Min 3. Burpees
Min 4. Rest


*Great workout to train endurance and working in that 20 minute + Workout range. Awesome sweat and great way to get in some low volume running.

Run 100m
Pushups x 40 reps
Squats x 40 reps
Run 200m
Pushups x 30 reps
Squats x 30 reps
Run 300m
Pushups x 20 reps
Squats x 20 reps
Run 400m
Pushups x 10 reps
Squats x 10 reps
Run 1200 meters

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