CrossFit Bodmin · Free Guide

The Summer Plan

8 weeks, at home, no gym needed.

Summer is where routines go to die. The kids are off, the weeks fill up, and “I'll get to it in September” gets said for the third year in a row.

Here's the honest truth: you don't need a gym right now. You need 25 minutes, a patch of floor or grass, and a plan that doesn't fall apart the week you're away. That's this.

And if you're wondering whether it's for you: it's built for beginners and comebacks. No experience, no kit, no clue where to start — that's exactly who it's for.

20–30 min No gym No kit Free

Send me the Summer Plan

Two CrossFit Bodmin members laughing mid-session

Find fitness you enjoy.

What you get

3 short workouts a week

20 to 30 minutes, in the garden, the park, or the kitchen. No equipment. (A backpack with a few books in it turns up in week 5, if you fancy it.)

A bonus running track

A proper couch-to-5K, two short runs a week, building to week 8's finale: a 5k-or-30-minutes run, whichever comes first. Run it wherever's easiest — straight out your front door saves the most time, or make a morning of it on the Camel Trail or round Lanhydrock. We live in Cornwall; there's no shortage of choice.

A test you'll repeat

Week 1, week 4, week 8. Same 8 minutes each time. You won't have to wonder whether it's working; you'll have the numbers.

Check-ins from a real coach

Weeks 1, 2, 4, 6 and 8, timed from whenever YOU start (not whenever we feel like messaging). What's coming, what to watch for, someone to tell when you've done it. And in between: if you're stuck on anything — a movement, a sore knee, a week that fell apart — just message us. That's not a paid extra, it's the point.

The whole plan is free and open, below. Get the plan

The rules (there are only three)

Done beats perfect.

15 rushed minutes while the kids destroy the paddling pool counts.

Any version counts.

Every movement has an easier version. Push-ups on the stairs are push-ups.

Never miss twice.

Miss a day — fine, life. Just don't miss the next one.

A note on scaling — read it once, believe it forever

Every workout in this plan (and every workout in our gym) is a recipe, not a commandment. The right version is whichever one lets you move well and finish — that's not the beginner's consolation prize, it's how everyone trains, including the fittest people you know. The easier version done well beats the hard version done badly, every single time — proper knee push-ups beat ugly full ones. Scale the movement, scale the reps, scale the minutes — the plan bends so you don't break.

And if you get stuck — reach out. A movement that doesn't feel right, a niggle you're not sure about, a week that fell apart, not sure which version to pick — message us and you'll get a real answer, fast. You're not doing this alone; that's rather the point of getting the plan from an actual gym.

The stuff you're quietly wondering

I've never done CrossFit.

This isn't CrossFit-the-sport, it's how we structure training: short pairs of simple movements, done at your pace. If you can squat to a chair and get up off the floor, you can do week 1.

The kids will be around.

Good. Every session works with an audience, and most work with a small assistant doing star jumps next to you.

We're away for a week.

The plan travels. Every session needs zero kit and about four metres of space. There's a travel session marked for exactly that week.

Am I too unfit for this?

Week 1 is deliberately gentle, and every week tells you how it should feel. You're not chasing anyone. The test is against you, three times.

Train sensibly — if something properly hurts (not the normal works-hard burn), stop and scale it, or ask us for advice. Carrying an injury or health condition? We'll help where we can — or have a quick word with your GP to be sure.

The 8-week climb

The same 8-minute test in weeks 1, 4 and 8 (the marked bars) — so you don't wonder whether it's working, you watch it work. The weeks between just build you towards it.

Week 1 · gentle startWeek 8 · your 5k, somewhere beautiful

A coach checks in — weeks 1 · 2 · 4 · 6 · 8, timed from the day you start

The plan is free, and it’s all here.

Eight weeks at home, three short workouts a week, and a couch to 5k. Open it and start whenever suits you. If you get stuck on anything, message us and a coach will help.

Open the 8-week plan

— Jack, CrossFit Bodmin

CrossFit Bodmin · Unit 2 Callywith Court, Bodmin, PL31 2RQ · crossfitbodmin.com