The holidays are a time for family, fun, and... fitness! We've crafted 5 simple yet challenging CrossFit workouts that require no equipment and are perfect for the whole family to enjoy. Whether you're a seasoned CrossFitter, just starting out, or looking for ways to keep the kids active, these workouts have something for everyone. Stay healthy, bond with your loved ones, and burn off those Christmas treats—all from the comfort of your living room. Let’s make this season merry, bright, and fit!
Format: Perform like the song: 1, then 2-1, then 3-2-1, and so on.
RX Version:
1 Burpee
2 Jumping Lunges (per leg)
3 Hand-Release Push-Ups
4 Sit-Ups
5 Air Squats
6 Broad Jumps (distance: 1m)
7 Tuck Jumps
8 Superman Holds (2 seconds each)
9 Mountain Climbers (per leg)
10 Jump Overs (over a pillow or small object)
11 Plank Shoulder Taps (per side)
12 Burpees
Intermediate Version:
1 Burpee
2 Jumping Lunges (alternate legs)
3 Knee Push-Ups
4 Sit-Ups
5 Air Squats
6 Broad Jumps (distance: 0.5m)
7 Step Jumps (onto a step or lower height)
8 Superman Holds (1 second each)
9 Mountain Climbers (total reps)
10 Step Overs (small object)
11 Plank Shoulder Taps (total reps)
12 Burpees
Kids Version:
1 Burpee
2 Frog Jumps
3 Push-Up High Fives (with a partner)
4 Star Jumps
5 Air Squats
6 Penguin Taps (jump and clap your thighs mid-air)
7 Superhero Poses (hold 2 seconds each)
8 Marching Knees (high knees, slow and steady)
9 Mountain Climbers (total reps)
10 Bunny Hops (over a small pillow)
11 Crab Walk Steps (total reps)
12 Jingle Bell Burpees (add a clap at the top!)
AMRAP (As Many Rounds as Possible) in 15 Minutes
RX Version:
20 Air Squats
15 Push-Ups
10 Burpees
30-Second Plank Hold
Intermediate Version:
15 Air Squats
10 Knee Push-Ups
5 Burpees
20-Second Plank Hold
Kids Version:
10 Squats (pretend to hold a sleigh)
5 Knee Push-Ups (on the ground or with a couch)
5 Penguin Jumps (jump in place and clap hands mid-air)
10-Second Plank (on forearms or hands)
Family-Style AMRAP (20 Minutes)
RX Version:
10 Jumping Lunges
10 Push-Ups
10 Burpees
Family Relay: Tag the next person in line!
Intermediate Version:
8 Step Lunges (alternate legs)
8 Knee Push-Ups
5 Burpees
Family Relay: Tag the next person in line!
Kids Version:
6 Reindeer Gallops (jumping in place)
6 Wall Push-Ups or High Fives with a Partner
4 Burpees
Family Relay: Tag the next person in line with a "reindeer nose boop!"
EMOM (Every Minute on the Minute) for 12 Minutes
Perform the reps, then rest until the next minute starts.
RX Version:
Minute 1: 12 Air Squats
Minute 2: 12 Push-Ups
Minute 3: 12 Burpees
Intermediate Version:
Minute 1: 10 Air Squats
Minute 2: 10 Knee Push-Ups
Minute 3: 8 Burpees
Kids Version:
Minute 1: 6 Bunny Hops
Minute 2: 6 Couch Push-Ups or Partner High Fives
Minute 3: 6 Burpees with a "Snowman Clap" (hands together like rolling snow)
Complete 3 Rounds as Quickly as Possible
RX Version:
30 Jumping Jacks
20 Air Squats
10 Push-Ups
5 Burpees
Intermediate Version:
20 Jumping Jacks
15 Air Squats
8 Knee Push-Ups
3 Burpees
Kids Version:
10 Star Jumps (jump and stretch arms/legs wide)
10 Toy Sack Squats (hold an imaginary sack while squatting)
5 Superhero Push-Ups (pretend to fly between reps)
2 Penguin Burpees
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