What do you think when you hear the word Crossfit? Marines? Athletes? Crazy lunatics that workout 24/7? A lot of people count themselves out when it comes to performing these types of workouts. This should not be the case! If you find yourself wanting to get in shape, just find your reason why. Whether it is to fit in an old suit, looking good for an upcoming class reunion, or to spark some flames in your relationship, all you need is a mental tune-up and some dedication. Now Crossfit exercises are a great way to get into the shape you want but often come with a pretty high price tag. The good news is that you do not need to pay a hefty membership for boot camps or Crossfit classes. You can come up with some cool workouts on your own, or even search the internet.
In my video, I show two exercises that you can do to increase your strength. These include some weights that are essentially pretty cheap. If you do not have access to weights, you can still get a good workout. Here is an example of some exercises you can do without fancy equipment.
1. Reverse Lunges
1. Stand upright, with your hands at your hips.
2. Take a large step backward with your left foot.
3. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.
4. Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep.
5. Alternate legs, and step back with right leg.
The main muscles you strengthen with the rear lunge are similar to those targeted by the forward lunge. The target muscles are the quadriceps at the front of your upper legs. The synergist muscles, or the muscles that help in the movement, are your gluteus maximus or biggest glute muscles, the adductor magnus in your inner thighs and your soleus in your calves. Your hamstrings in the back of your thighs and your gastrocnemius in your calves act as dynamic stabilizers. They stabilize your knee joint during the exercise and are also strengthened. Your erector spinae and quadratus lumborum in your lower back as well as your gluteus medius and gluteus minimus act as stabilizers to maintain your posture. Because they don’t do any significant movements during the exercise, they’re strengthened to a lesser degree.
Squats are one of the best exercises to target the gluteus maximus, which is the largest muscle in the lower body. They also work the hips, thighs, calves, and even the core.
- Stand with feet hip-width apart and, for added intensity, hold weights at shoulder level or at your sides.
- Bend the knees and lower into a squat, keeping the knees behind the toes. Imagine that you’re sticking your butt out behind you, but keep the torso upright and contracted.
- Press into the heels to stand up.
- Repeat for 2 to 3 sets of 8 to 16 reps
3. Mountain climber
- Start on your hands and knees.
- Bring left foot forward, directly under the chest, while straightening the right leg.
- Keeping hands on the floor and core tight, jump and switch legs.
Your left leg should now be extended behind you, with your right knee forward.
One of the most effective full-body exercises around, this one starts in a low squat position with your hands on the floor. Next, kick your feet back to a push-up position.
- Complete one push-up, then immediately return your feet to the squat position.
- Leap up as high as possible before squatting and moving back into the push-up portion of the show.
5. Judo push-up
From a push-up position, raise those hips and in one swift movement — hai-yah! — use your arms to lower the front of your body until your chin comes close to the floor.
1, Swoop head and shoulders upward and lower hips, keeping knees off the floor. Reverse the move to come back to the raised-hip position. Try to repeat for 30 to 60 seconds.
2, From a push-up position, raise those hips and in one swift movement — hai-yah! — use your arms to lower the front of your body until your chin comes close to the floor.
3. Swoop head and shoulders upward and lower hips, keeping knees off the floor. Reverse the move to come back to the raised-hip position. Try to repeat for 30 to 60 seconds.
Now to really get that Crossfit style burn do these workouts one after another without a break in between. Once you have completed the set of 5 workouts, take about 30 to 45 seconds break and repeat the round. Complete 3 to 5 rounds and you will definitely feel the burn!
Follow up this workout with some stretching and make sure to hydrate!