CrossFit has been the latest fitness trend for a while now. While most gyms offer CrossFit classes, many people are strapped for time and can’t make it to the gym after work. Others don’t feel like to fork over the money for a gym membership. If you still want to reach your fitness goals, there are many workouts that you could do at home with minimal to no equipment. All you would need is a burst of energy and some good CrossFit shoes! How to choose the best shoe for CrossFit, read here http://spryshoes.com/. Here are three of the best CrossFit workouts that you could do in the comfort of your own living room.
Before beginning these workouts, we recommend stretching and doing some light cardio to get your heart rate going. Some light cardio warm ups include jogging in place, jump rope, or jumping jacks.
The 5 minute AMRAP
AMRAP stands for as many rounds as possible. In this exercise, do 10 squats, 10 pushups and 10 sit ups for five minutes, and see how many rounds you can do. At the end of the exercise, make sure to jot down what you’ve done so you can try and beat your goals after two weeks of completing this exercise. The squats target your glutes and quads, the pushups will target your chest, triceps, and shoulders, and sit ups target your core. At the end of this exercise, you should be feeling the lactic acid build up in all those target muscles.
20 BPSS x 4
This exercise is a bit tougher than the previous one listed, and you can advance up to it after a few weeks of doing the 5 minute AMRAP. In this exercise, you’ll be doing 20 burpees, 20 push ups, 20 sit ups, and 20 squats for 4 rounds. At the end of this exercise, you should really be feeling the sweat!
Burpees are an effective way to get your heart rate going. If you’ve never done one before, stand with your feet shoulder width apart. Lower your body into a squat and place your hands on the floor in front of you. Jump your feet back until you’re in a plank position. Jump your feet back again close to your hands, and then explosively jump into the air. Once you land, get yourself in the squat position ready to do the next burpee.
Burpees require quick movement, so we suggest you find the right shoes to facilitate this kind of movement. The Inov-8 Bare-XF 210 CrossFit shoes are great for supporting this movement, and provide zero heel-to-toe drop, allowing your feet to sit close to the ground.
Poor Man’s Seven
This exercise is a real calorie burner and the most advanced out of the three. It would take some time to build up the cardio to get to this stage, but once you’ve reached this, it’s an effective and very high intensity workout. In this exercise, you’ll be doing 7 handstand push-ups, 7 pull ups, 7 burpees, 7 squats,7 push-ups, 7 sit-ups, 7 knees to elbows and repeat for 7 rounds. Make sure you time yourself so you know what your goals are for the next time.
Some people haven’t done handstand push-ups before. To complete this exercise, hold yourself up against a wall with your legs. Make sure you face the wall with your head. You’ll be doing a vertical push-up, really target your shoulders and triceps. If you haven’t done this exercise before, make sure you have a spotter present.
Since this routine calls for quick movements exercises such as burpees, we suggest also wearing CrossFit shoes such as the Inov-8 Bare-XF 210 for extra support.
There you have it, three of the best CrossFit exercises to do at home! They range from beginner to advanced, and the only equipment required is a pull up bar for the Poor Man’s Seven routine. There are no excuses now that you have some solid exercises that you can do in your own living room. Time to get moving!