At-Home Crossfit Workout
Posted on 23 January 2017
Too busy to hit the gym for a good crossfit exercise routine? Get leaner and firmer with this total-body crossfit workout you can do at home. Here we listed five of the best crossfit pre workout exercises for crossfit enthusiasts. Let’s get started:
1. Take a Test-Drive
A lot of people say crossfit exercises will push you to your limits, at the same time it gets you fitter and firmer than ever before, that is if you survive the challenge.
How it works: This is done twice a week. Perform 16 reps of each move as fast as you can. You can do the bear crawl between each set. Time each workout routine and try to do it faster than the previous week.
You'll need: A pair of 5- to 10-pound dumbbells (increase to 15-pounders when you feel comfortable), and a box, bench, or step.
2. Single-Arm Snatch
Works: legs, butt, back, shoulders, and arms
How to perform: Stand with feet wider than the shoulders and toes at 90 degree angle. Place a dumbbell on the ground between your feet. Squat low and grab the dumbbell with left hand, palm facing behind you. Quickly straighten legs and ascend using the balls of your feet. Bend left elbow out to side. This time draw weight toward your shoulder. Next, bend your knees as you flip the weight, palm faces away from you. Extend left arm straight overhead. Then stand up. Squat and lower dumbbell towards the ground. Return to starting position. This time, switch arms halfway through the set.
- Bear Crawl
Works: Entire body
How to perform: Kneel on the ground with your both feet and arms. Lift knees. Keeping knees slightly bent, move left foot and hand forward. Then, step forward with the right foot and hand to complete one rep. Do 30 reps. Need to keep up with your determination to achieve a healthier bod? Crossfit supplements largely helps in maintaining your energy levels. Give it a try!
4. Dumbbell Swing
Works: legs, butt, arms, core, and back
How to perform: Stand with feet wider than the shoulders and toes at 90 degree angle. Place a dumbbell on the ground between your feet. Hold the dumbbell with both hands in front of the hip section. Squat and bring weight between the legs. Quickly rise up as you raise arms overhead.
- Overhead Lunge
Works: legs, butt, core, and arms
How to perform: Hold a dumbbell in left hand. Extend arm overhead with palm facing right. Lunge forward so knees are bent to a 90 degree angle. Keep arm raised. Step back to starting position. Lunge forward with left leg on the next rep. Alternate legs. Switch arms halfway through the set.
6. Sumo High Pull
Works: legs, butt, back, shoulders, and biceps
How to perform: Stand with feet wide and toes turned out. Hold a dumbbell in each hand in front of hips. Palms should be facing you. Squat low. Weight should be between legs. Rise up as you draw weights to shoulder. Elbows high. Repeat another set.
7. Box Jump
Works: legs and butt
How to perform: Stand facing a box, step, or a bench. Squat and quickly ascend and jump over the box, step, or a bench. Turn around to repeat in the opposite direction.
8. L Stand
Works: arms, chest, core, and back
How to perform: Kneel on the ground 2 or 3 feet in front of a wall. Place hands on the ground in front of you (wider than your shoulders). Place feet on the wall. Straighten your legs and walk feet up so body forms an L shape. Keep the torso perpendicular to your legs. Hold this position for 15 seconds. Repeat.
These are some of the fun and energizing at-home crossfit exercises you can do today. Need crossfit supplements for that more energized workout routine? Visit 10xGains.com.