Snow Day ❄️ Fitness at Home: 2 Bodyweight CrossFit Workouts and a Delicious Zone Diet Dinner Recipe. By Coach JKH
Winter weather might make getting to the gym challenging, but that doesn't mean you have to compromise on your fitness goals. In this blog, we'll provide two effective bodyweight CrossFit workouts and a mouthwatering Zone Diet dinner recipe to help you stay on track on a snow day. Perform both workouts for a full body workout that will get your heart racing and muscles burning!
Bodyweight CrossFit Workout #1: Tabata Burpees and Lunges
Tabata training is known for its intensity and efficiency. Burpees, a full-body exercise, are a fantastic choice for a Tabata workout. Try downloading a WOD timer app. We like “SmartWod.”
Instructions:
1. Set a timer for 4 minutes. (Tabatas are 8 rounds of 20 seconds of work : to 10 seconds of rest)
2. Perform burpees at maximum intensity for 20 seconds.
3. Rest for 10 seconds.
4. Perform alternating reverse lunges at max effort for 20 seconds.
5. Rest 10 seconds
6. Repeat for a total of 8 rounds.
This high-intensity workout will elevate your heart rate, improve cardiovascular fitness, and engage multiple muscle groups.
Bodyweight CrossFit Workout #2: AMRAP (As Many Rounds As Possible) Circuit
This AMRAP circuit incorporates various bodyweight exercises to challenge your strength and endurance.
Circuit:
1. Air Squats - 15 reps
2. Push-ups - 10 reps
3. Curtsy squats (each leg) - 10 reps
4. Plank - 30 seconds
Instructions:
1. Set a timer for 20 minutes.
2. Complete as many rounds of the circuit as possible within the time frame.
This workout focuses on building strength, enhancing flexibility, and boosting overall fitness.
Zone Diet Dinner Recipe: Grilled Chicken and Quinoa Salad
Ingredients:
- 6 oz boneless, skinless chicken breast
- 1 cup cooked quinoa
- Mixed salad greens (spinach, arugula, and romaine)
- Cherry tomatoes, halved
- Cucumber, sliced
- Red bell pepper, diced
- Olive oil
- Balsamic vinegar
- Salt and pepper to taste
Instructions:
1. Season the chicken breast with salt and pepper.
2. Grill the chicken until fully cooked.
3. In a large bowl, combine cooked quinoa, salad greens, cherry tomatoes, cucumber, and red bell pepper.
4. Slice the grilled chicken and place it on top of the salad.
5. Drizzle with olive oil and balsamic vinegar.
6. Toss the salad gently to mix all ingredients.
7. Season with additional salt and pepper if needed.
This Zone Diet-friendly dinner is rich in protein, healthy fats, and carbohydrates, providing a balanced and satisfying meal to support your fitness goals.
Incorporating these bodyweight CrossFit workouts and a nutritious Zone Diet dinner into your day can help keep you on track on a snow day when the gym isn’t accessible. Remember to stay consistent, listen to your body, and enjoy the journey to a healthier and more active lifestyle.
Coach JKH CrossFit Rising Sun East Nashville.
