Get Cross Fit at Home

by Mel on November 12, 2013

Facing too many fitness obstacles?  Try this versatile workout which requires no equipment and only a few feet of space, so you can work out anywhere!  Cross fit has a huge following!  And no wonder, it’s tons of fun and you can burn mega of calories in no time!

 

Here are some cross fit exercises that you can do anywhere.  Start with these warm up exercises and then choose the other cross fit exercises based on your fitness level.

 

Warm up exercises

 

Walking Lunge

Stand with feet hip-width apart, arms overhead. Lunge forward with left foot so left thigh is parallel to floor, knee over ankle, right knee touching floor. Return to standing and repeat on the opposite side.

 

Scorpion Kick

Lie face down with arms extended out to sides, palms down, legs together, and toes on floor. With hands planted, rotate torso to right, reaching right foot to meet left hand. Return to start; repeat on opposite side. Continue, alternating sides.

 

Hand Walk

Stand with feet hip-width apart. Keeping legs straight, bend forward, place hands on floor and walk hands into push-up position. Inch feet toward hands to return to standing.

 

Cross fit exercises

 

Deadlift

Stand with feet hip-width apart, a weight on floor between feet. Bend forward, knees bent, pushing hips back; pick up weight. Stand; return weight to floor.

 

Butterfly Sit-Up

Lie face up with a folded towel under lower back, soles of feet together with knees open to sides and arms overhead on floor. Sit up, touching fingers to toes. Return to start.

 

Wall Drill

Place hands on wall, wrists aligned with shoulders, legs straight, heels slightly raised. Keeping hands planted, quickly alternate driving knees toward chest in a high-knee run.

 

Burpee

Stand with feet hip-width apart. Crouch down; place hands on floor under shoulders. With hands planted, jump feet behind you, landing with entire body on floor. Hop feet (hands stay planted!) back to hands, then jump up, clapping hands overhead, to return to standing.

 

Single-Arm Snatch

Stand with feet wider than shoulders and toes turned out slightly, and place a dumbbell on the ground between feet. Squat low, and grab the dumbbell with right hand, palm facing behind you. Quickly straighten legs and rise up onto balls of feet as you bend right elbow out to side, drawing weight toward your shoulder. Bend knees as you flip the weight so palm faces away from you and extend right arm straight overhead. Stand up, then squat and lower dumbbell toward the ground to return to starting position. Switch arms halfway through set.

 

Dumbbell Swing

Stand with feet wider than shoulders and toes turned out slightly, and hold the center of a dumbbell with both hands in front of hips. Squat as you bring weight between legs. Quickly rise up as you raise arms overhead. Return to starting position.

 

Overhead Lunge

Hold a dumbbell in left hand and extend arm overhead, palm facing right. Lunge forward with right leg so knees are bent 90 degrees. Keeping arm raised, step back to starting position. Lunge forward with left leg on next rep. Continue, alternating legs; switch arms halfway through set.

 

Sumo High Pull

Stand with feet wide, toes turned out, and hold a dumbbell in each hand in front of hips, palms facing behind you. Squat and lower weights between legs. Rise up as you draw weights to shoulders, elbows high. Return to starting position.

 

Box Jump

Stand facing a box, step, or bench (choose a height and width that you can safely clear). Squat and then quickly rise up and jump over the object to complete 1 rep. Turn around and repeat in the opposite direction.

Mel

Mel

Health Contributor at Creative Bioscience
I always look forward to expressive my passions in life to others and helping people make lasting changes. I live a busy life like the rest of us with kids, work, and everything else that can get in the way. Making time for exercise, and making good decisions about what we eat can often be a challenge. We sometimes lack the motivation and momentum to make lasting changes in our lives. I’ve been fortunate enough to really get my life in order and have some simple strategies to help you do the same. Mel’s favorite product is African Mango 1200
Mel

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