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Carrie Tate’s Unloaded Workout

A Guided, At-Home Workout

“This workout is great for someone who doesn’t have a lot of time or equipment. It can be performed at home or while you are traveling, and it works most of the major muscle groups to burn more calories. On top of that, the rep scheme is sure to keep your heart pumping!” – Carrie Tate, Co-Owner, CrossFit Signal Mountain

For a full workout, complete each exercise for 21 reps, followed by a set of 15 reps, and lastly, a set of 9 reps.


Start on all fours with your arms extended.

Your hands should be approximately shoulder-width apart, and your legs should be together with only the balls of your feet on the ground. Your body should remain rigid throughout the movement.

Lower your chest to the ground while keeping your elbows close to your body – aim to bend the elbow at a 45-degree angle to your body.

Return to the starting position and repeat until you’ve completed the set.


Lie on your back on the ground with the soles of your feet together or legs straight.

Pull your torso into a seated position with as little momentum as possible.

The sit-up is complete when you touch your toes or the floor beside your feet.

Slowly lower your body back to the ground.

Air Squats

Stand and look straight ahead.While maintaining the natural arch of your back, slowly squat toward the floor until your hips are positioned below your knees.

During the squat, your weight should be in your heels and your midsection kept tight.

Hold your hands out in front to help maintain balance.

To complete the move, straighten your legs as you return to the starting position.

Carrie tate doing air squats


Begin standing with your arms at your sides. Squat down before placing your hands approximately shoulder-width apart on the ground.

Jump back to a push-up position, then lower your chest and thighs to the ground.

Push back up, then jump your feet to be positioned just outside your hands.

Swiftly jump into the air, completing a full hip and knee extension, and extend your arms overhead during the jump.

Return to the starting position and repeat.

Box Step-Ups

Position yourself in a hip-width stance in front of an elevated surface (like a box, but a step or stool can be used as well).

Step up, keeping your knees in line with your toes as you place your full foot on the box.

Step up with your opposite leg.

This move is complete when both of your feet are on the box and you’ve reached a full hip and knee extension.

Step down off the box and use the opposite leg to begin the next repetition.

carrie tate doing box step ups

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