Workouts for Women

A Week to Peak: Episode 1

These at-home high-intensity workouts can be completed in 30 minutes or less using nothing more than your own bodyweight.

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The premise of this series is simple — a week’s worth of workouts. 

Perhaps you’ve got a big vacation coming up in roughly seven days and want to get in a great week of training before you relax (and look your best in a bikini). Or maybe your current program is just growing stale and you need something new to reignite your training spark. 

These Week to Peak routines can get you there. Choose one that looks appealing and that matches your goals and accommodates your available equipment. The workouts are challenging and fun, and they are suitable for most intermediate and advanced athletes. 


Episode 1: At-Home High-Intensity Bodyweight Workouts

This five-day routine is perfect if you’re short on time and are devoid of equipment. These CrossFit-inspired workouts were designed by Brian Strump, owner of Live Active Charlotte in North Carolina, and they all can be completed in 30 minutes or less using nothing more than your own bodyweight and some elbow grease.

Workout Snapshot

Number of Workouts 5
Primary Goals Conditioning, fat loss, functional movement
Equipment Needed Bodyweight; jump rope and dumbbells/bands optional

Simple 7-Day Training Split

1 2 3 4 5 6 7
Metcon: 21-18-15-12-9-6-3 for Time Metcon: 5 Rounds for Time Rest Sprint HIIT 12-Minute AMRAP Rest Metcon: 21-15-9 for Time


Complete this warm-up before each workout.

Part 1

Activity Time/Reps
Jog, Run in Place or Jump Rope 2 minutes
Kneeling Hip-Flexor Stretch/Runner's Lunge 20 seconds (each side)
Forward-Fold Hamstring Stretch 20 seconds (each side)
Arm Circles (forward and backward) 20
Leg Swing 20 (each leg)
Kneeling Hip-Flexor Stretch/Runner's Lunge
Kneeling Hip-Flexor Stretch/Runner’s Lunge

Part 2

Complete three rounds of the following routine.

Exercise Reps
Bodyweight Squat 10
Butterfly Sit-Up 10
Push-Up 10

Bodyweight Squat

Bodyweight Squat

Butterfly Sit-Up

Butterfly Sit-Up



Day 1

Metcon for Time

Begin with 21 reps of each move (21 burpees and 21 sit-ups), then do 18 reps of each, then 15 and so on down to three of each. Record your total time.


  • Burpees
  • Butterfly Sit-Ups


Standard Burpee

Butterfly Sit-Ups

Butterfly Sit-Up

Day 2

Metcon for Time

Complete five rounds of the following workout for time.

Exercise Reps
Pull-Up 10
Push-Up 10
Walking Lunge 10 (each leg)
Double-Under (jump rope) 20





Walking Lunge

Walking Lunge

Day 2 Notes 

  • Perform whatever version of row or pull-up you’d like, but make sure you can complete all the reps each round. Your alternative options include dumbbell or resistance-band rows and band-assisted pull-ups. 
  • If you have light dumbbells available and are looking for more intensity, use them for your walking lunges. 
  • If you don’t have a jump rope, do 20 tuck jumps instead of double-unders.

Day 3


Day 4

Sprint HIIT

Every two minutes for 20 minutes, complete the following workout (10 rounds).

Activity Time
Sprint 30 seconds
Walk/Jog 90 seconds

Day 5

12-Minute AMRAP

Complete as many rounds and reps as you can of the following workout in 12 minutes.

Exercise Reps
Squat Jump 10
Superman 10
Russian Twist 30

Squat Jump

Squat Jump


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Russian Twist

Russian Twist

Day 5 Notes

  • When doing a squat jump, go down to full squat depth, then explode out of the bottom and jump vertically as high as you can. If you want a non-impact move and have dumbbells available, you can perform 10 dumbbell hang cleans instead.
  • You can do your Russian twists with bodyweight only, touching your knuckles to either side of your hips as you twist, or you can hold a dumbbell or kettlebell for added resistance.

Day 6


Day 7

Metcon for Time

Complete the following workout for time. Start with 21 reps of each move, then 15 of each and finally 9 of each.


  • Alternating One-Legged Squat
  • Pike or Handstand Push-Up

Alternating One-Legged Squat

Single-Leg Squat

Pike Push-Up

Pike Push-Up

Day 7 Notes

  • Do whatever version of one-legged squats you prefer — for example, pistol squats if you’re more advanced or one-legged squats holding onto a chair or desk for balance if you’re a novice athlete. 
  • Choose whichever push-up version you are able to perform — pike or handstand — or you can substitute with standard push-ups or push-ups with your feet elevated on a chair.