You may find it familiar: you want to do something about your condition, but you are so incredibly busy that you hardly have time to go to the gym. Or you go to the gym regularly, but you want to do extra exercises at home so that you can master the techniques even better for an even healthier body.
There may be several reasons why you would like to get started with CrossFit exercises at home, but which exercises do you need to do to train the right muscles? And which CrossFit exercises are suitable for doing at home?
CrossFit exercises for the home
To be able to do CrossFit at home, you generally hardly need any attributes. You can also get started without barbells, dumbbells and kettlebells. We will explain to you which CrossFit exercises you can do at home, without attributes. In addition, we also explain how to do these CrossFit exercises at home and what they are exactly good for.
Exercise 1: The push-up
You probably know this CrossFit exercise for at home and you probably already know how to do it. However, we will go over again with you exactly how to do the push-up, because this exercise is very easy to do at home.
To perform a push-up, you only need to rest your toes and hands on the floor. In this starting position, make sure you keep your arms straight and your body is in a straight line. Then you lower your elbows until your nose floats just above the ground. Your shoulders should be below your elbows and your body should be as straight as possible. To complete the push-up, push yourself up until you are back in the starting position with your arms outstretched. By doing several sets of a certain number of repetitions you can easily train your chest muscles and your triceps at home.
Exercise 2: Burpees
The burpee is probably slightly less known among the general public than, for example, the push-up. Within the box it is probably one of the most hated exercises. Still, the burpee is very effective, because it is one of the CrossFit exercises for at home where you train many different muscle groups. You train yourself through the combination of exercises that together form a burpee shoulders, triceps, Please, buttocks, belly en hamstrings. So no time to lose. You must do this exercise!
But how does the burpee work exactly?
To perform a burpee, start by placing your hands on the floor in front of your feet and then kicking your legs back. Make sure your chest and thighs touch the floor. The next step is to push your chest back up by straightening your arms. Then, when you push your buttocks up, you pull your legs back under your body so that you rest on the ground with two feet and two hands. The last step is to get all the way up and jump, extending your arms above your head. When you have done this you can repeat the whole exercise a number of times.
When performing a burpee it is important that you fully extend your arms and that you keep your legs together as much as possible.
Exercise 3: Lunges
Lunges are perfect exercises to train your leg muscles at home. This exercise is also not difficult at all and can therefore be performed by anyone. With a lunge you actually do nothing more than a forward pass. You take a large step forward until your knee makes a right angle. It is important that your knee does not get past your toes and that you keep your body as straight as possible. You leave your back leg in the starting position, but of course you bend it while getting out. Then you step back again, so that you stand with both legs next to each other. You can now step forward with your other leg and repeat the exercise. Simple right?
In addition to the lunge, there is also a jumping lunge. This is actually a more intensive variant, in which you do not get out, but by taking a jump you bring your front foot back and your back foot forward. You bend your front foot at a right angle as with a normal lunge and then jump to bring your other leg forward and also bend it at a right angle. Can you manage to keep your balance while doing the jumping lunge?
Exercise 4: Dipping
Dipping… Unfortunately, we do not mean that you can dip your healthy snack in an even healthier sauce, but we are referring to an exercise to train your triceps.
To dip, first sit on the ground to assume the starting position. Place your hands under your shoulders and place your feet flat on the floor. By stretching your arms your buttocks will get off the ground. This is the starting position. To dip, lower your buttocks to just above the ground and bend your elbows. You then stretch your arms, raising you again. You can repeat this as often as you like.
In addition to dipping on the ground, you can also make it a bit harder for yourself by using atributes. We are sure that everyone has this in house, because we are talking about a chair, a stool or even a beer crate. By leaning on this with your arms and simply putting your feet on the floor you can lower deeper and you have to put more force with your arms to stretch them again.
Exercise 5: Boards
You probably know what we are talking about when we talk about it planks to have. Although the exercise is very heavy, there are a huge number of muscles that will benefit if you shelve regularly. This concerns your abs, your back muscles, your shoulders and your buttocks. So this exercise is actually good for your entire core.
With planks it is the intention that you rest on your forearms and toes as long as possible. So lie down on the floor and lay your forearms flat on the floor so that your elbows are right under your shoulders. You then turn your body into a plank by not leaning on your legs but only on your toes. Your body is now in a straight line if all is well. While shelving, it is important that you do not push your chin to your chest, but that you keep your head straight so that the head is aligned with the rest of your body. You must now hold this position for as long as possible.
Do you find the boards a bit too heavy?
You can also lean on your knees instead of on your toes. This is a little less heavy and it can help you to build the exercise so that you can eventually plunge without problems while relying on nothing but your forearms and toes.
Exercise 6: Crunches
An abdominal muscle exercise done by a huge number of people is the crunch. Are you already doing it?
When doing crunches it is intended that you lie on your back on the floor with your knees pulled up. Your feet are flat on the floor and your knees are at the height of your hips. With your hands you can hold your head just behind your ears, but you can also place them crossed over your chest. Then you push your shoulders in the direction of your knees and pelvis, so that your upper back comes off the ground. Your lower back stays on the floor. The final step is that you roll your back, so that you lie flat on the ground again. Repeat this a few times, after which you take a break and then repeat it a number of times. Do not push your hands against your head during the exercise. This can cause injuries to your neck, for example.
Crunches should not be confused with sit-ups. With sit-ups your lower back also gets off the ground, while with crunches that is not the case.
Exercise 7: Squats
Squatting is the best exercise to get tight legs and buttocks this summer. The basis of the squat is as follows.
You position your feet slightly wider than shoulder width and you make sure that your toes point straight forward. Then you drop to your knees, making sure that your knees do not pass your toes. In principle, there is no minimum depth to how far you should descend, but the deeper you descend, the more muscles you engage. For an effective squat it is therefore advisable to sink deeply. Ass to the grass! After lowering you come up again. You can now repeat this until your muscles scream for some rest. To keep your balance, you can extend your arms forward while squatting.
This basis of the squat can be implemented in many different ways. For example, you still have variants such as the back squat, the box squat and the sumo squat. Also in us CrossFit dictionary different squats are explained.
Exercise 8: The wall sit
Not all houses are equally suitable for a workout. Many things or a small space can sometimes hinder you in your freedom of movement, which means that you cannot perform certain exercises completely. Fortunately, the following exercise hardly takes up any space. The only thing you need is a free piece of wall or door that you can hang against.
With the wall sit it is intended that you sit against a wall as if you are sitting on a chair. The only difference is that you do not have a chair and that the wall serves as a backrest. At the wall sit you stand with a straight back against the wall and you sink through your knees until your thighs are at a right angle with your upper body. Then place your feet so that your knees are again at a right angle. Your feet are pointing forward. Just like with planks, you can maintain this position for as long as possible, so that you can train your muscles in your upper legs to the maximum.
Exercise 9: Walk on your hands
The following exercise, walking on your hands, may not be reserved for every living space. We therefore recommend that you do this exercise in the garden, but if you have a large house with sufficient space, you can also do it indoors. You will have to decide for yourself whether your home is suitable for this exercise or not.
Walking on your hands is a fairly difficult exercise. You not only have to carry your weight on your hands, but also ensure that you keep enough balance to remain standing and then to be able to walk. The first step of this exercise is, not entirely surprising, that you can stand in a good handstand. It is important that you keep your arms straight and that you tighten your core well. If you are in a nice handstand you can start walking by moving your weight. You keep your arms stretched, both during the handstand and while walking.
This exercise is good for your core and your arm muscles.
Exercise 10: Jumping jacks
Finally, we have also selected a CrossFit exercise for your home that focuses more on cardio and less on training your muscle strength. This exercise, the jumping jack, can therefore be used as a warm-up, because you use both your upper and lower body and your heart rate increases with this exercise.
The actions that you have to perform with a jumping jacket are actually not that difficult. The first step is that you jump with your feet out and at the same time your arms swing in the air above your head. Then you make another jump where you put your feet next to each other again and swing your arms down so that they rest along your body. You repeat this several times in quick succession, so that you can keep moving. When performing a jumping jacket you must ensure that you do not push your knees inside. Your knees may always be slightly bent.
You now know how to do them and which muscle groups you train with 10 CrossFit exercises for at home. Based on your sporting goals and training needs, you can now merge them, so that you get a workout for at home. Of course, you can also take a few free minutes every now and then by doing one or two of these exercises and it does not have to be a whole workout. You can do it exactly as you want.
How do you combine these 10 CrossFit exercises for your home to a perfect workout?
Let us know in a response!