Tag: crossfit Burleigh

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.

5 Crossfit Workout For Beginners

CrossFit is a high Intensity type of workout program that varies or changes constantly, so you work all parts of the body, but not any one area. It is a type of exercise regime can work for anyone of any age or fitness level. When first starting out in a CrossFit gym on The Gold Coast it can seem a bit daunting, but the whole idea is to have a program that challenges and changes you. Newbies should not feel intimidated by the sports tough reputation and of course when starting it is necessary to ease your way into it and not expect to be able to do the advanced fitness programs until your body has adjusted to it.

crossfit

These CrossFit exercises are beginner friendly, but still challenging to give you an idea of what to expect when you commit to the full program.

1. Start: Do a 10 to 1 Countdown WOD

Do 10 of each kettlebell swings using a moderate weight

Follow them with 10 dumbbell thrusters (where you hold a lightweight (1kg) dumbbell using both hands in front of your chest and squat while still holding the dumbbell in place. Then stand up straight while raising the dumbbell above your head). Repeat this sequence starting with 10 of each then 9 of each until you’re down to 1

2. Do as many Burpees as you can in eight minutes

Start standing, then drop to a squat with your hands placed in front of you on the floor. Kick your feet back to a raised plank position. (Do a press up if you like). Then jump your feet back to a squat position and then jump/leap into the air with your arms raised straight above your head.

3. The Body Weight WOD

Perform three rounds each of the following exercises with as much intensity as you can.

  • Air Squats

Stand with your feet a little wider than your hips and have your toes pointed out slightly with your arms at your sides. Then stiffen your core muscles while pushing out your chest as you pull your shoulder blade together.

Bend your knees and push your hips and butt out, then down like sitting in a chair.

Keep your weight on your heels and your knees over your toes.

Go down until the thighs are parallel to the ground (or as low as you can) keeping your knees externally rotated. Keeping your torso tight, raise your arms as you go down; Straighten your legs while squeezing your butt and lower your arms to return to standing.

Sit-ups

Pushups (Can be from the knees to start)

Ring rows (Aussie pushups)

Burpees

4. Squats, Pull-ups Presses and Run

3 rounds of 12 front squats with barbell, 10 pullups, 8push presses then ¼ mile run.

5. The Running sandwich

¼ mile run, followed with 40 air squats, 30 sit ups, 20 burpees and 10 pullups, then a ¼ mile run.

For those newbies to CrossFit who want to get extremely fit try your first workout at a CrossFit gym on The Gold Coast with this challenging but enjoyable routine that is sure to give a good start to beginners before the real training begins. Then you will know if this is for you.

Top Benefits Of Group Fitness Classes

With the busy lifestyle, most people have today, they are either in need of doing something to improve their fitness or interested in finding a good way to improve their fitness Fortunately, there are a variety of pleasant ways of going about doing this, with one of the most effective being group fitness classes. Regardless of your fitness level, whether you’re just starting out or a veteran of the gym there are many group fitness classes on the Gold Coast that you can join. So now is the time to start looking.

group fitness class

Some of the great benefits of group fitness classes include:

  • Helping with Motivation

When you are surrounded by other people with the same or similar goals of becoming fit and have an enthusiastic, encouraging instructor supporting you, it is easier to find the motivation, easier to work harder and get the most from your sessions.

  • Having a structured workout

Group fitness classes are usually well structured with a stretch and warm up, followed by a well balanced workout and then ending with a cool down period. Being in a group fitness class you can gauge your progress with others and easily tell the areas you need to improve on

This is so much easier to do in a group than by yourself where you could be tempted to take a few shortcuts possibly resulting in you not reaching your fitness goals or even stressing your body.

  • Good form

Having other people workout with you is a great way to obtain the correct form and timing. Your instructor will help everyone in your class execute each exercise or routine the correct way, in harmony and style which not only provides a sense of togetherness and achievement but eliminates any potential injury risks.

  • Variety

There are a variety of group fitness classes on the Gold Coast provided by the different gyms and athletic clubs. Having a good variety of fitness classes in your weekly exercise regimen helps to prevent boredom and gives a great overall boost to your metabolism.

  • Accountability

Doing most of your exercises in group fitness classes helps to encourage you to show up for sessions and not to skip workouts to avoid letting your classmates and friends down and upsetting the schedule. It can also help you to find the inspiration to just push yourself that little bit more, especially with your instructor and others watching.

  • Fun and Enjoyment

Group fitness classes can be a load of fun, often they have great upbeat music and a range of cheerful, happy people all working together to achieve a similar goal of fitness.

Group fitness classes on the Gold Coast are a fantastic way of meeting new people with similar ideals and goals. It is a great way to make new and interesting friends with common interests, while at the same time reaching your optimum level of physical and emotional fitness.