Alex Crockford's home workouts that everyone can do

Practising physical exercise is not always easy. There are exercises that require more training and more preparation, while others are much simpler to perform. Thinking about this, athlete Alex Crockford transformed one of his training plans for all people to practice.

Beginners:

AMRAP (As many rounds / reps as possible)

Do this for 10 minutes, 1-2 times a week

• 10 squats

• 10 knees down push ups

• 10 reverse lunges (5 each leg)

• 10 burpees

• 10 seconds to the plank

Repeat this circuit as many times as you can in 10 minutes.

Intermediate:

AMRAP (As many rounds / reps as possible)

Do this for 15 minutes - 2-3 times a week

• 10 Squat Jumps

• 10 pushups

• 20 lunge jumps

• 10 burpees

• 10 sit-ups

• 30 second plank

Repeat this circuit as many times as you can in 15 minutes.

Advanced:

AMRAP (As many rounds / reps as possible)

Do this for 20 minutes - 3-4 times a week

• 10 goblet squats (hold a heavy book in one hand)

• 10 Spider-Man push-ups

• 20 dumbbell reverse lunges (10 each side)

• 10 burpees 180 turn

• 20 dumbbell Russian twists (10 each side)

• 10 dumbbell plank pull across

Repeat this circuit as many times as you can in 15 minutes.