Festive Family Fitness: 5 Equipment-Free Christmas Workouts!

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!

1. "12 Days of Christmas"

Format: Perform like the song: 1, then 2-1, then 3-2-1, and so on.

RX Version:

1. 1 Burpee

2. 2 Jumping Lunges (per leg)

3. 3 Hand-Release Push-Ups

4. 4 Sit-Ups

5. 5 Air Squats

6. 6 Broad Jumps (distance: 1m)

7. 7 Tuck Jumps

8. 8 Superman Holds (2 seconds each)

9. 9 Mountain Climbers (per leg)

10. 10 Jump Overs (over a pillow or small object)

11. 11 Plank Shoulder Taps (per side)

12. 12 Burpees

Intermediate Version:

1. 1 Burpee

2. 2 Jumping Lunges (alternate legs)

3. 3 Knee Push-Ups

4. 4 Sit-Ups

5. 5 Air Squats

6. 6 Broad Jumps (distance: 0.5m)

7. 7 Step Jumps (onto a step or lower height)

8. 8 Superman Holds (1 second each)

9. 9 Mountain Climbers (total reps)

10. 10 Step Overs (small object)

11. 11 Plank Shoulder Taps (total reps)

12. 12 Burpees

Kids Version:

1. 1 Burpee

2. 2 Frog Jumps

3. 3 Push-Up High Fives (with a partner)

4. 4 Star Jumps

5. 5 Air Squats

6. 6 Penguin Taps (jump and clap your thighs mid-air)

7. 7 Superhero Poses (hold 2 seconds each)

8. 8 Marching Knees (high knees, slow and steady)

9. 9 Mountain Climbers (total reps)

10. 10 Bunny Hops (over a small pillow)

11. 11 Crab Walk Steps (total reps)

12. 12 Jingle Bell Burpees (add a clap at the top!)

2. "Santa's Sleigh"

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)

3. "Rudolph's Red Nose Relay"

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!"

4. "Snowman Builder"

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)

5. "Elf Dash" (For Time)

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