30-Day At-Home CrossFit

Embrace MVMNT

Functional Fitness, Strength & Conditioning
Coaches
Andrea Ager and Peter Montalvo

As a CrossFit competitor, I know how life changing this style of workout can be. Give me 30 days and I'll show you how strong you can become in your everyday life. The beauty behind this program is the ability to do it from your living room or garage gym. Your body is capable of being your weight and we will use the occasional dumbbell that can be substituted with a heavy object around your home. This program is for ANYONE no matter your level or fitness skill. If you are new here, you will encounter easy to learn movements and daily programs at your own pace. If you've been around the gym awhile you can scale all these workouts up with heavier weights, more reps, and faster times. The challenge is in how hard you push yourself!

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Increased Strength
Whether for weight lifting goals or everyday activities, you will be stronger than you were at Day 1.
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At Home, On Your Time
All you need is a weight or heavy object to get started with CrossFit. So you can keep your gym routine going, or do it from anywhere including your living room!
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Lean Out AND Build Muscle
The beauty of CrossFit is the mix of strength building and cardio work. With the right nutrition, you will find yourself leaning out while packing on muscle.
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Dumbbell/Kettlebell
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Metcon

A

For Time: 25 DB Thrusters 50 Weighted Situps 25/Side DB Snatch 25/Side Big Mountain Climbers Record your total time to get on today's Leaderboard.

Monday
Week 1 Day 2

Metcon

A

Buy-in is 20 Jumping Air Squats. Then...2 Rounds of... 1min AMRAP: 5 Burpees 5 Tuck Jumps Rest 2 mins. 1 min AMRAP 5 Pushups 5 Dips Rest 2 mins. REPEAT (2 total rounds withOUT another buy-in). Record your total reps across both rounds to get on today's Leaderboard.

Tuesday
Week 1 Day 3

Metcon

A

4min Tabata :20 work/ :10 rest Overhead DB Squat Flutter kick Rest 1min 4min Tabata :20 work/:10 rest DB deadlift Push Press Rest 1min 25 Burpees over DB Record the total time it takes to complete all 25 Burpees over DB to get on today's Leaderboard.

Wednesday
Week 1 Day 4

Metcon

A

10 Rounds for Time: 3 Pushups 6 Air squats 9 Sit ups 50 High knees (25/side)

Thursday
Week 1 Day 5

Metcon

A

3 Rounds of :30 on :30 rest: DB Snatch, alternating Russian Twists DB Deadlift Hollow Rock Record your total reps of DB Deadlift across all 3 rounds to get on today's Leaderboard.

Friday
Week 1 Day 6

Metcon

A

For Time: 60 Big Mountain Climbers 50 DB Good mornings 40 V ups 30 DB Rows 20 Inverted pike push ups 10 Burpees

Saturday
Week 2 Day 0

Strength Work

A

Complete 2 Rounds of the following (not for time): 15 Calf Raises 30 secs Squat hold 10 DB deadlift 10 Bent over tricep extension 10 Bicep Curls 10 Standing shoulder fly

Coaches
coach-avatar Andrea Ager

I’m a life-long competitive athlete and founder of Embrace MVMNT, a faith and fitness community for women. As a former CrossFit competitor, I know the value of goal setting and tailored programming in achieving success. I am also a mother and know the unique challenges pregnancy and postpartum bring to the fitness journey. I hope you will be encouraged and push yourself in my programs!

coach-avatar Peter Montalvo

Bodybuilding competitor and CrossFit trainer at FaithRxd

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We are here for you

It's time to put the work in and get on the road to your fitness goals. No excuses, you can do this! Know that we are here for you on your fitness path. You can find us on IG @embracemvmnt to join the community.

Get 30-Day At-Home CrossFit
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FAQs
Who is the program for?
Anybody! Our exercises can be scaled for beginners through pros. Depending on your goals and experience, you can alter the exercises given with reps, weights, and time.
How long are the daily workouts?
You can complete daily exercises in 10-15 minutes per day. Again, you can go twice if you have built up your stamina!
Where can I learn more about Embrace MVMNT?
Check out our daily Instagram programming at www.embracemvmnt.com or on IG @embracemvmnt
30-Day At-Home CrossFit