Regular exercise is crucial to our health and wellness and we don’t have to move alone. Working out with your family and friends is a fun way to stay motivated from start to finish and commit to long-term exercise. Michael “Mike” Aaron Head Coach and Owner of CrossFit Midtown, designed a workout for us to enjoy with our family. Mike is a Certified CrossFit Level 3 Trainer, a MovNat Level 1 Certified Trainer, and a USAW Level 1 Weightlifting Coach, with specialty certificates in Aerobic Capacity and Gymnastics. These movements can be done at home or outdoors, with no equipment. Werk!
Workout Method + Movements
20-minute Time Cap [Complete in less than 20 minutes]
- Reverse Lunge Steps
Workout Reps + Rounds
- 22 lunges, 22 sit-ups, 22 burpees
- 18 lunges, 18 sit-ups, 18 burpees
- 14 lunges, 14 sit-ups, 14 burpees
- 10 lunges, 10 sit-ups, 10 burpees
Movement Standards + Modifications
Reverse Lunge Alternating Steps: Starting in the standing position, step one leg backward. Your back knee must touch the ground. Step forward, bringing your feet back together, and stand tall. Repeat on the opposite leg.
*Modification: Hold on to a chair, table, or couch while stepping back and forward for assistance. Hold on to your partner’s arm while you lunge and alternate sets if working with a partner.
Note: Each step is one rep. Use a towel or mat for knee padding.
Sit Up: Starting in the seated position, clasp your hands behind your head. Lower your shoulder blades to the floor, then sit up, reaching forward until your shoulders are stacked over your hips, and touch the floor in front of your toes.
*Modification: Anchor your toes under a couch and/or use your hands to hold the back of your thighs to assist with sitting up to the position where your shoulders are stacked over your hips.
Note: You can place the soles of your feet together or have your knees up, soles of your feet on the floor.
Burpee: Starting in the standing position, place your hands on the ground shoulder-width apart in front of your feet, then jump your feet back to a pushup plank position. Lower your chest and thighs to the ground. From there, push off of the ground and jump your feet to your hands. With your feet flat on the ground, jump straight up, fully extending your hips and knees, ending with a handclap overhead.
*Modification: Step back into a push-up position plank, then step up into a standing position. Place your hands on a couch, chair, or table for an incline plank for further scaling.
If you’d like to learn about improving your health and fitness with CrossFit, visit www.CrossFitMidtown.com to start your fitness journey.
Consult your doctor or physical therapist before trying these movements.