Category: Workout

Top CrossFit Exercises to Tone Up Your Body at Home

CrossFit was developed to increase body strength, endurance, stability and tone.

When you start doing CrossFit workouts in a gym on The Gold Coast, you will soon realize this regime helps your body get fit and in shape rather quickly! These work outs you can do at home. But before you begin with the CrossFit routines, it’s best to talk with an expert to get the right advice about your particular body and how to do each exercise correctly!

The exercises at first, may be difficult, but if you use a little patience and practice, soon you will master them all

Here are some top CrossFit Workouts you can do at home:

  • Basic CrossFit Workout:
  • This is a great beginner’s workout and does not need any equipment. It’s perfect for quick weight loss. Complete five sets of each exercise and do two rounds
  1. 5 Burpees
  2. 10 Box Jumps
  3. 15 Pushups
  4. 20 Squats
  5. 25 lunges with each leg
  • 6 Pack Abs Workout:
  • This workout is great to quickly find those abs, with six exercises and a good run. Do a round of exercises then a 250meter run and repeat the exercises for a total of four rounds. When starting, do it at your own pace and build up so at the end of a month this is a breeze
  1. 30 V-Ups
  2. 60 Bicycles
  3. 30 weighted Sit-ups
  4. 60 Flutter kicks
  5. 30 Toe Crunches
  6. 60 Mountain Climbers
  7. A 1 Kilometer Run
  • Abdominal CrossFit Workout:
  • Do two sets of each workout, this and concentrate on your breathing, you can take water drinks between exercises if needed. This will quickly get rid of the belly flab and love handles
  1. 50 Sit-Ups
  2. 100 Skip/Jump Ropes
  3. 100 Flutter Kicks for each leg
  4. 100Skip/Jump Ropes
  5. 50 Leg Raises
  6. 100Skip/Jump Ropes
  7. 100 mountain Climbers for each leg
  8. 100 Skip/Jump Ropes
  • CrossFit Countdown Workout:
  • This is a perfect combination of cardio and strength training for the beginner or an intermediate. Repeat this twice, Five times a week to quickly reach your fitness goals
  1. Walk for 1 Minute
  2. Jog for 30 Seconds
  3. Do 50 Squats
  4. Jog for 30 Seconds
  5. Do 40 Walking Lunges
  6. Jog for 30 Seconds
  7. Do 30 crunches
  8. Jog for 30 Seconds
  9. Do 20 Jumping Jacks
  10. Jog for 30 Seconds
  11. Do 1o Pushups
  12. Jog for 30 Seconds
  13. Do a Cool down walk for at least one Minute
  • The Half Cindy WOD
  • This is a great workout that can be done anywhere in 10 minutes. It will tone your body and get you into shape fast, if you do not have bars, then use resistance bands and record your progress
  1. 5 Pull Ups
  2. 10 Push Ups
  3. 15 Air Squats

Sometimes you just do not have time to get to the CrossFit gym on The Gold Coast for any number of reasons, but you still want to keep in shape and get that toning workout so these five workouts will keep help you achieve your goals soon so you won’t lose that new shape.

Best Crossfit Workouts You Can Do At Home

CrossFit exercises are designed to help make your everyday tasks easier and because you’re always pushing your limits you quickly become stronger. Sometimes you just cannot get to the box (gym) so these exercises are so you can get your CrossFit in Burleigh on the go anywhere quickly without any equipment.

crossfit

  • Jump Squats
  1. Begin standing so that your feet are about hip width apart
  2. Push your hips back as you drop down your butt for a low squat
  3. Push down with your feet so you explode into a jump
  4. Land gently on your feet and heels with your knees slightly bent
  5. Repeat 10 times
  • Handstand Push Up Modified
  1. Start on all fours, hands and knees
  2. Raise your knees and keep your toes on the mat (downward dog position)
  3. Engage your abs and bend your elbows so your head almost touches the floor
  4. Push yourself back up to the downward dog position
  5. Try and keep your back high and inverted through the whole move
  6. When you can comfortably do 15 repetitions, start doing it with your feet raised on a stool
  7. When that gets easier, do it with feet high against a wall and the as full handstand
  • Broad Jump Burpee
  1. Start standing so that your feet are about hip width apart
  2. Drop your hands to the mat, bring your chest to the mat and kick your feet back keeping your hands under your shoulders
  3. Push yourself back up into a shallow squat, keeping your body straight with your core engaged
  4. Quickly push off from your toes to make a broad jump forward
  5. Land softly as far forward as possible on your feet and heels with your knees bent
  6. Turn around and repeat 10 times
  • Alt leg Knee Up
  1. Lie down on your back with your legs out straight and arms out straight past your ears
  2. While keeping your arms straight lift your back and chest off the mat
  3. While lifting your back also lift one leg so your feet and hands can meet above your hips
  4. Return to the lying position and repeat with the other leg
  5. Do 5 sets or alternating leg lifts
  • Pistol Squat
  1. Start standing in front of a bench or strong chair with your left leg straight out in front and a few inches off the mat. Hold your arms at a diagonal in front
  2. Keeping your left leg raised and extended in front of you push your but back so you descend into a squat position on your right leg then onto the bench
  3. Push back up to a standing position and do two repeats then change legs
  4. You can increase this by raising your other leg higher or holding your foot while doing it

This CrossFit workout in Burleigh is designed to give you a home workout when time is short or you feel the need for a little extra. It’s often not possible to take any equipment with you on holiday so these jump squats, handstand pushup, board jump burpee and Alt leg knee up are perfect.