“Take care of your body. It’s the only place you have to live.” – Jim Rohn
Everyone is busy as hell, finding time to work out can be a challenge, especially for individuals juggling careers, families, and personal commitments. That’s where CrossFit comes in. We are known for our high-intensity workouts and community-driven atmosphere, but we can adapt Crossfit for home training, and make it accessible to everyone.
At CrossFit Williamsville, we believe in empowering individuals to take charge of their fitness journey, no matter where they are. Whether you’re a seasoned CrossFitter or just starting, you can get an effective workout at home with minimal equipment. In this post, we’ll explore seven efficient movements that will not only elevate your fitness but can be seamlessly integrated into your home workout routine.
The Seven Movements
Burpee
Description: A full-body exercise that combines a squat, plank, and jump. It’s a killer for building endurance and strength.
How to Do It: Start standing, drop into a squat, kick your feet back into a plank, perform a push-up (optional), return to squat, and jump explosively.
Air Squat
Description: A fundamental movement that targets the legs and core, air squats help improve flexibility and build strength.
How to Do It: Stand with feet shoulder-width apart, lower your body as if sitting in a chair while keeping your chest up, and return to standing.
Wall Walk
Description: This movement builds upper body strength and improves shoulder stability. It’s great for core engagement.
How to Do It: Start in a plank position with your feet against the wall. Walk your feet up the wall while walking your hands closer to the wall until your chest touches the wall.
Step-Back Lunge
Description: A variation of the lunge that targets the legs, glutes, and core. It promotes balance and coordination.
How to Do It: Stand tall, step back with one leg, lowering your knee toward the ground while keeping your front knee over your ankle. Return to standing and switch legs.
Sprinting in Place
Description: This cardio move increases heart rate and burns calories, making it a great addition to any workout.
How to Do It: Stand in place and run, lifting your knees as high as you can and pumping your arms to engage your whole body.
Plank
Description: A foundational core exercise that enhances stability and strength throughout the body.
How to Do It: Lie face down, then lift your body onto your forearms and toes, keeping your body in a straight line from head to heels. Hold the position.
Mountain Climbers
Description: A full-body exercise that boosts cardiovascular fitness and core strength.
How to Do It: Start in a plank position and alternately bring your knees to your chest in a running motion while maintaining your plank.
Sample Workouts
Workout 1: AMRAP 12 Minutes
5 Burpees
10 Air Squats
15 Mountain Climbers
Workout 2: AMRAP 15 Minutes
5 Wall Walks
10 Step-Back Lunges (5 each leg)
20 seconds Sprinting in Place
Workout 3: AMRAP 10 Minutes
5 Planks (hold for 20 seconds each)
10 Burpees
15 Air Squats
Conclusion
These seven movements can be done in the comfort of your home, and the workouts provided are designed to maximize efficiency and effectiveness. Remember, consistency is key. Incorporate these exercises into your routine every other day, and watch your fitness improve.
At CrossFit Williamsville, we believe in creating a supportive environment where everyone can thrive, no matter their fitness level. If you have any questions or need further guidance, feel free to reach out!
Now, get ready to move, sweat, and challenge yourself! You’ve got this!
-RV2
