You’ve probably been to a CrossFit class and felt exhilarated. The next day though, you feel the pain as you realise you may have overdone it! Still, Crossfit is very good for getting you in shape and if you want to keep on top of it without the punishing trainer, you can always have your own CrossFit workout at home.
The CrossFit Air Squat
Squatting works your whole lower body, including glutes, hamstrings, calves, quads and core. Start with your feet a bit more than hip-width apart. Keep your core tight and your weight focused on your heels, then lower your glutes back and down as you raise your arms out in front of you. Go as deep as comfort allows then go a bit further. Keep your knees safe and feel the burn in your glutes. Finally, stand up with full hip extension while keeping your chest lifted. Repeat.
The Jumping Squat
A bit similar to air squats, but with a burst at the end. Start with your feet a little wider than hip-width apart. Keep your core tight and weight in your heels, lower your glutes back and down as you raise your arms out behind you. When you hit the low point of your squat, drive your arms up and jump up into the air. Land with your knees bent to protect your joints then get ready for the next one.
The Pistol Squat
This move is a variation on a regular squat, except it is done on one leg. With your weight in your left heel, raise your right leg up in the air then slowly lower down, pushing your bottom back and down. Be careful with the knee, so don’t go down as deep as a two-legged squat. This is strong for the glutes, hamstrings, quads and calves. Do both legs evenly.
The Front Plank
This works your abs and lats. Start by placing your forearms on the ground with palms facing down. Hold the rest of your body in a push-up position with your body in a straight line. Contract your abdominals while activating your lats and push your elbows into the ground for full muscle activation. Hold this for 30 seconds to a minute.
The Side Plank
This move is a variation on the front plank, but it targets your obliques as well as your abs and lats. Place your right forearm on the ground at a 90-degree angle to your body and turn to the right so that your whole right side faces the ground and your left is pointed up toward the ceiling. Stack your feet on top of one another and raise your hips up to the sky. Push your forearm into the ground to activate your lats and continue to lift your hips, working your obliques. Hold for 30 seconds to one minute.
The Lunge
This is one of the best moves you can do for your glutes, but it also works your quads, hamstrings and calves.
Start by standing up straight, then step forward with one leg so that your back knee touches the floor and your front shin is perpendicular to the floor. Your front knee should be right over your ankle and never extend over your foot. Each lunge direction hits a different part of your glutes. Mix it up, you’ll have firm bums in no time.
The Burpee
This master move works the whole body. Start with your feet underneath your hips. In a single move, place your hands on the ground and jump your feet back to a push-up position. Let your chest touch the floor. Next, push up with your hips still on the ground, then using your hips, jump your feet behind your hands and stand up. Finish by clapping your hands over your head and a jump off of the ground. To make it easier you can step back into the plank instead of jumping back. This is a hard one, but worth it!
