Fit Tip: Beginner CrossFit Workout

Posted On Dec 6, 2019 By Lisa Traugott

Four people performing wall sits.

CrossFit has been around almost twenty years. It focuses on functional movements that are usually done for time. Most people feel that CrossFit is bad for you or you can get hurt, but really consider this is just a circuit workout that you control. As always listen to your body and you will do fine! A circuit workout like this includes full-body exercises like squats, push-ups, and abdominal work. This is an effective workout because it combines strength training, conditioning, and running to improve cardiovascular endurance.

If you are a competitive person, it’s fun to work out with a partner to see if you can beat each other’s time or ease of exercise. Even if you don’t join a CrossFit gym, you can do this type of workout at home using nothing more than bodyweight and a timer.

Warm up

  • Walking lunges – 50 steps x4 (Take a 30 second break between sets)

Main Workout

  • 15 squats
  • Plank – 1 minute
  • 15 push ups
  • Wall sit – 1 minute
  • 15 burpees

Repeat entire circuit 2-3 times.

Core Work

  • Sit ups – 1 minute
  • Bicycle crunches – 1 minute
  • Reverse crunches – 1 minute

Cool down

  • Walk/jog for 2 minutes
People performing push ups.

Exercise Directions:

Walking lunges

Stand in a staggered stance with your right foot in front and your left foot behind you. Slowly lower your body, with your back knee almost touching the ground. Pause, then push through your heels back to standing position. Move the left foot forward to the front (now the right foot is behind you) and immediately lower yourself down. Continue walking forward in a straight line for the prescribed number of steps.

Squats

Stand with your feet shoulder-width apart, toes pointed out. Lower your body as far as you can by bending your knees and pushing your hips back. Your weight should be on your heels and your knees should be behind your toes. Keep your chest up and slowly return to the start position.

Plank

Start in a pushup position, but bend at your elbows and rest on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. (Don’t lift your butt up higher!) Suck in your stomach and squeeze your glutes. Hold this position as long as directed while continuing to breathe.

Push-ups

Start in a plank position, with your hands on the ground directly under your shoulders. Your body should form a straight line from your shoulders to your ankles. (Don’t lift your butt up higher!) Suck in your stomach and squeeze your glutes. Keeping your pelvis is a neutral position, slowly lower your body toward the ground by bending your elbows and pinching back your shoulder blades. Push back up to start position by straightening your arms.

Wall sit

Put your back against a wall and slowly lower yourself down until you are squatting at a 90 degree angle. It should look like you are sitting on an invisible chair. Hold for the prescribed about of time and then slowly rise back to standing position.

Burpees

Start from a standing position, then squat down and place your hands on the floor and kick your legs behind you so you are in a push-up position. Do one push-up. Bring your feet forward into a squat position again and then jump up.

Sit ups

Lie on your back on the floor with your knees bent and your feet flat on the floor. Put your fingers behind your ears. Suck in your stomach and squeeze your glutes. Raise your head, shoulders, and upper back off the ground in a sitting position. Pause at the top, then slowly return to the starting position.

Bicycle crunches

Put your fingers behind your ears. Raise your head, shoulders, and upper back off the ground and twist your body so your right elbow reaches towards and touches your left knee as it comes toward your chest. Pause at the top, then slowly return to the starting position. Repeat, this time twisting so your left elbow touches your right knee as it comes toward your chest. Continue alternating sides at a steady pace until you complete the prescribed repetitions or time.

Reverse crunches

Lie on your back on the floor with your arms at your sides, palms on the ground. Raise your legs up in the air, knees slightly bent, keeping your back on the floor. Raise your hips and lower back off the ground as you crunch inward. Pause at the top, then slowly return to the starting position.

A circuit workout is fun, quick and require no equipment. It can be done at home, in a gym, outside, alone or with friends. It works all the major muscle groups in functional movements and is a great way to incorporate fitness into a busy schedule. Remember to listen to your body and slow down if you need to. In no time you will feel yourself getting stronger.


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