Nowadays, we need to be very smart and use all the tools we have to prevent any exposure to the virus that causes COVID-19. The WHO report indicates that the main channel of spread is in the community (“community spread”). This means that the virus is thought to spread mainly from person-to-person. This is why some countries are taking emergency policies like closing borders and schools, promoting work-from-home and canceling social events; among others. So yes, social distancing is affecting everything we do now, and that also includes our workout routines. We are in the south of Peru and all of the gyms are closed for at least the next 15 days. Maybe you are in the same situation as us, working from home, sitting in front of your computer for hours, missing your CrossFit classes and the community. But since we all know we need to keep moving, stay healthy and motivated, we are bringing you some free, simple equipment workouts that we guarantee will boost your fitness during your time at home
Join us in this challenge, let’s keep sweating. It’s good for our bodies and for our mental health. Set aside some time, jump into your CrossFit clothes and try one of these out. Don’t forget to bring your creative spirit. For example, you might need to replace some kettlebells with plastic bottles filled with water. But for the most part, the workouts that we have selected there are no-equipment required.
Best free video workouts
Kat Musni Fitness
Kat is an ACE-Certified Personal Trainer, Health Coach, Personal Trainer and Group Fitness Instructor at Body By Design.
Kat’s Youtube channel has been around since 2014 and by now there are 21.5K subscribers and more than 300 workout free videos. The videos are suitable for anyone from beginners to more advanced athletes. Kat’s philosophy is “exercising shouldn’t be a chore. It should be fun”. And that fun is what keep us motivated, right?
Kat’s workouts are between 25-35 minutes long and most of the time they have a mix of High-intensity interval training (HIIT) and strength training. The workouts are taught in a way that anyone could do them from the comfort of their home. So for some of the workouts you won’t need any equipment; but for others you will need dumbbells or a kettlebell.
Kat has a playlist of 30 Minute “Every Minute on the Minute” Interval (EMOM) CrossFit Workouts. They are pretty intense but with Kat making fun comments all the time, it seems like you are back into your CrossFit gym partnering up with your girls.
Another reason why I found these workout videos a good alternative to my gym sessions is that there is a huge variety of exercises. Plus, the same moves are rarely repeated within the same workout. I find this offer very motivating and challenging. As a CrossFitter I appreciate the mix between cardio and lifting weights. It seems that Kat has put a lot of effort and time to prepare each workout. And you get a bref warm up and cold down session on each video.
The only downside is that Kat likes cats (sorry, there is only space for dogs in my heart). You should get ready to hear a congratulatory RAWWRRR at the end of her videos.
Maddie Lymburner “MadFit” is a Canadian YouTube star who gained popularity for her vegan dieting and lifestyle vlogs, as well as travelogues and personal entries.
However, for a while, her Youtube channel has been turned towards the fitness sector. She leads workout sessions that offer a mix of methods. You can find intense full body, fat burning, or HIIT style workouts. They are meant to be performed at home, most of them don’t require equipment. And if you are worried about all the jumping movements bothering your neighbors, Maddie has the perfect “apartment friendly” workout for you.
All of MadFit’s videos are for free, they range from workouts for certain body parts to full-body. And Mad’s always posting fun workouts with trending songs. She is very thoughtful about her choreographed workouts. She has workouts with the songs: “Wow” by Post Malone, “Señorita” by Shawn Mendes and Camila Cabello, and the favorite one, “Old Town Road” by Lil Nas X and Billy Ray Cyrus. Give these videos a try, we promise you will work just about every muscle group, from legs to abs to arms!
Some of Mad’s followers comment very positive things about her technique. For example: “I feel like I have abs just watching this” or “I love the rhythm-based workouts. So much more fun. You are an inspiration.”
Although MadFit is not a CrossFit oriented fitness program; it offers fun, complete and killer workout sessions. If you feel that your strength is not getting trained, you can always add some weights to the workouts. Think about replacing dumbells with some furniture, or as we said before, water bottles are a good option.
Simply Sadie Jane
You can access the 6 week CrossFit plan here.
Simply Sadie Jane is a fitness and lifestyle blog that focuses on Sadie Jane’s everyday life as a young modern mom on the quest for body, mind, and soul awareness, connection, and strength in a busy world. After having baby #2, Sadie Jane shared with her readers how she lost over 80 pounds while having little children, little money, and little time. She specializes in at-home fitness and shares tips, tricks, tutorials, and at-home workout plans with her readers all over the world.
Sadie is a Yoga certified instructor and loves CrossFit. While pregnant with baby #3, Sadie studied perinatal fitness and became an expert in the field.
Sadie is an active advocate for CrossFit. She posted on her website: “in 2007, while I was in college, my brother in law started training me at the college gym with something called CrossFit! I had no idea what it was, but I was immediately hooked!! I started at a local CrossFit gym and dedicated all my extra time to it! CrossFit had everything I needed and wanted in a workout and in an overall fitness lifestyle! I was able to gain lean muscle all while working on functional movements at a high intensity.
Along with her husband, they have built a CrossFit gym in their garage. And following their passion, in 2014, Sadie and her husband released a 6 week CrossFit inspired at-home plan that doesn’t require any equipment other than some hand weights and a jump rope.
You might think that a workout video released so long ago has lost relevance, and yes, the video quality/sound might not be the best but this free plan is very well designed. You will feel it starting week 1. Plus Sadie is a charismatic female CrossFitter who will keep you on the move. In Sadies’ words: “the workouts might look simple, but they are tough! and that’s the point!! I want all of you to strive to do your best during these workouts.”
You can access the 6 week CrossFit plan here. On Sadie’s blog, you can also find inspirational stories, recipes, and other tools for your wellbeing.
Yoga With Adriene
I know that for a lot of CrossFitters, yoga is a no-go. But think about yoga as a recovery session or a rest-day gentle workout. If you are hesitant about the benefits of adding yoga to your CrossFit routine, you should read this article.Yoga with Adriene is one of the best options for everybody and that includes you, my fellow CrossFitter. For athletes like you, it’s recommended to have a mild stretching/yoga session that focuses on poses that open hips, stabilize shoulders, optimize balance, and lengthen the front side of the body (hip extension/back bends). On her YouTube channel, Adriene offers all these and more movements, for beginners, as well as more targeted flows for tension, neck pain, and stress relief. Don’t forget to add recovery sequences like child’s pose, vertical leg extension and smooth body twists. Take out your mat, Adriene and her dog Benji are waiting for you!
Barbell Beauties Weekly Workout and Facebook Group
We believe fitness should be accessible to everyone, everywhere, regardless of income or access to a gym. That’s why we offer hundreds of free, professionally built workout , for every fitness level and goal.
You can also join our PRIVATE GROUP FOR WOMEN and push each other.
As we all know, the best way to prevent getting COVID-19 is to avoid being exposed to the virus. The recommendation of social distancing shouldn’t be an excuse to stop our training. Here we have selected some fun, free and well-made fitness programs to help you maintain your goals. For us, one of the key components of any home fitness video is that it needs to be motivating. It’s better if we feel that we are working out with a partner or that we are interacting with a community, even if it’s virtually.
The instructors we have introduce have an endearing and fun, without being annoying, personality. We are sure you will get a seriously hard workout filled with laughs and inspirational quotes. Keep up the good work ladies! Stay healthy.
Giuliana works in social development and empowering women is one of her ultimate goals. She is passionate about health, fitness and traveling. She loves CrossFit because of the variety of the workouts and the community, but also does yoga and runs with her dog, Nazca.