The Lazy Boy Workout Plan By Chirag Khatri

Who is this effortless fitness workout designed for?

  1. People who are traveling
  2. Anyone who doesn’t have access to a gym
  3. If you’re restarting training after a long time and want to take it easy
  4. Need a conditioning routine for the end of your strength training sessions.

Things to keep in mind

  • These workouts require no equipment.
  • Make sure you warm up properly before the workout and have a good sweat going. It's important to pace yourself out rather than go in hot into the workout and crash.
  • These workouts can be scaled as per your capacity too.
  • Post workout, remember to stretch, hydrate and most importantly-have fun!
7 Day CrossFit Workout Plan

Workout 1

"The Hotel Room Workout"

18 Rounds (For Time)



Push Ups




Sit ups


Workout 2

"Hold the Door"

This EMOM workout consists of isometric holds where you work for 20 minutes; wherein you stay in the isometric hold for 40 seconds and rest for 20



Minute 1


Minute 2

Wall Sit/Squat Hold

Minute 3

Push Up Hold

Minute 4

Hollow Hold

Workout 3

"The Burpee Countdown"

In a descending ladder or 10-9-8-7...1

  • Burpees
  • Sit Up

Finish 10 reps of burpees and then 10 reps of sit ups, Finish 9 reps of burpees and then 9 reps of sit ups...till 1 rep of the both are left

Workout 4

"The Hotel Suite"

50-40-30-20-10 Push Ups

100-80-60-40-20 Lunges

Alternate between the exercises after each set.

Workout 5

"Living Room Mash"

EMOM (Every Minute on the minute) for as long as possible.

Do this in a ladder format (Increase 1 rep every minute)



Minute 1

1 Lunge + 1 Squat

Minute 2

2 Lunges + 2 Squats

Minute 3 & go on

3 Lunges + 3 Squats ....until Failure

Workout 6

Core - 100 V-Ups for Time

Every time you break 20 Shoulder Taps

Workout 7

"Eric Garner"

15 minutes (AMRAP)







Workout Abbreviations

For Time: When a workout is named as “For Time,” the goal is to complete the prescribed amount of work as fast as possible (AFAP).

AMRAP: Workouts, aka “as many rounds as possible” or “as many reps as possible,” is a structured workout methodology designed to have you complete as many rounds or repetitions of a specific set of exercises within a fixed time frame with the goal of maximizing the intensity and efficiency of a workout.

EMOM: Short for every minute on the minute, is a form of interval training. The challenge is to complete a predetermined number of repetitions (reps) or a predetermined amount of time of a particular exercise within 60 seconds. Then, you use whatever time is left in that minute to rest before moving on to the next set.

Ladder: A series of exercises where you increase the number of reps by 1 each time they are performed. (i.e. 5 squats, then 6 squats, then 7 squats …)

Diet & Supplements

Before incorporating any supplements into your routine, it’s crucial to consult with a doctor or nutritionist to ensure they align with your health needs. Achieving your fitness goals is a balance of 80% diet and 20% exercise, and starting with a solid foundation is key.

Begin with our IN2 Multivitamin 60 Tablets and IN2 Whey Protein, perfect for supporting overall health and muscle recovery. While pre-workout and fat loss supplements can be beneficial, they aren’t essential for everyone.

Integrating protein powder into your diet is a game-changer, thanks to its high biological value (BV), comprehensive amino acid profile, and rapid absorption. For those needing an energy boost during workouts, our BCAA formula is an excellent addition. If your diet lacks sufficient vitamins and omega-3s, our supplements can fill those gaps, as micronutrients are vital yet often overlooked in Indian diets.

Remember, maintaining a high protein intake is crucial for preserving muscle while shedding fat. Conversely, a low protein diet might result in muscle loss rather than fat loss, affecting your overall progress. The scale may reflect weight loss in both scenarios, but the impact on your body composition differs significantly. Prioritize protein to ensure your efforts lead to fat loss and muscle preservation.

Choose your supplements wisely and support your fitness journey with the right nutrition and guidance.

About Chirag Khatri,

Currently ranked 19th, after the recently concluded CrossFit Opens 2023, Chiragg is also a Mixed Martial Artist, who has a blue belt in Karate (Goju-Ryu) and an actor.

Despite being a model and having a hectic shoot life, he has always been passionate about being an athlete and building a lifestyle around movement. 

For him the first step towards a fit lifestyle is not just about being able to lift heavy weights or put in hours of work, it’s about showing up. So even on the most tiring days, he takes out a little time for his physical and mental health and that is what he tries to propagate.


Even though we want this to be an easy process, we’re well aware that you may have questions along the way. The good news is that there is a comments section at the bottom of this article. Feel free to leave questions there, and we’ll do our best to help you out along the way.

Make sure you share your progress as well. We want to celebrate the wins with you.

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