Everyone is talking about CrossFit, the workout. You may miss a session because of a work meeting or an evening date, even though you go to the gym every day. You shouldn’t miss your workout for the day because of a long meeting at work or an evening date. Have lesser time, right? CrossFit exercises that you can do at home using only your bodyweight are a great alternative to heavy weights or barbells.
10 Burpees : This will work your arms, backs, chests, glutes, legs, and core! It’s all over your body, or to be more precise, the entire body.
Step 1: Stand with your feet shoulder width apart, weight on your heels and arms at the sides.
Step 2: Bend your knees and lower yourself into a squat.
Step 3: Place both hands directly in front your feet. Your weight should be shifted onto them.
Step 4: Jump back your feet to land softly on your balls of feet in plank position. Maintain a straight line of your body from head to heel.
Step 5: Jump back your feet so that they are just outside your hands.
Step 6: Jump explosively and reach your arms above your head. That’s 1 rep.
10 pullups: This bodyweight move works your back, biceps, and is considered the king.
Step 1: Jump up and grab a bar. Your palms should be facing away. You can hang with your arms extended and bend your knees if your legs are dragging.
Step 2: Maintain your core and shoulders engaged. Pull up. Use your upper body muscles to help you ascend.
Step 3: Slowly move your chin upwards until it is above the bar. Then, equally slowly, move your arms back out.
20 Leg Lifts: Toned and shaped legs are waiting for you.
Step 1: Maintain your upper body straight. Your shoulders should be relaxed, and your chin raised. And engage your core.
Step 2: Lower your hips so that both knees are at 90-degree angles. Your front knee should be directly above your ankle. It shouldn’t be pushed too far out, and the other knee shouldn’t touch any floor. As you return to your starting position, keep the weight on your heels.
20 Situps : They work your abs, hips and core muscles, as well as legs and chest. They burn more calories than crunches.
Step 1: Lie down on your back. Step 1: Lie on your back and place your feet hip-distance from each other. Put your hands behind your head. Point your elbows out to the side.
Step 2: Exhale, and pull your stomach button toward your spine while you raise your torso gently by bending your waist and hips. Your torso should be inches away from your thighs.