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CrossFit Bodyweight Workout

No Gym? No Equipment? Tone Your Whole Body With This CrossFit Bodyweight Workout

Jul 10 2019

Whether you're at home, in a hotel room, or at the park, you can still get in a heart-pumping, sweat-dripping, muscle-burning workout. This CrossFit bodyweight workout is just three moves, and it's a great way to keep up the strength in your arms, legs, and core, all in under 15 minutes.

When performing these three basic CrossFit moves, Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit, said to focus on correct form. Bend your elbows behind you for the push-ups and keep your core engaged. Go all the way down (chest to deck) or the rep doesn't count! For the lunges, keep your knees at 90-degree angles and gently tap your back knee down with each rep. For the sit-ups, it's a lot of reps at once, and it'll burn, but try to keep moving.

CrossFit Bodyweight Workout

Equipment needed: none

Directions: After a five-minute dynamic warmup, complete five rounds AQAP (as quick as possible) of the below three-move workout, moving with correct form. It took me just under 13 minutes with no rest between rounds, but rest if you need to. After the workout, be sure to do these essential post-workout stretches, or grab a foam roller for your legs and butt.

CrossFit Bodyweight Workout
10 push-ups
20 walking lunges
30 AbMat sit-ups

Image Source: Getty / skynesher

Triceps Push-Ups

  • Begin in plank position with your arms and body straight, shoulders over your wrists. Keep your core engaged. If this is too hard, rest your knees on the floor.
  • Bend your elbows behind you and lower your chest to the floor. Keep your upper arms tight to your body so your elbows are against your ribs on both sides.
  • Straighten your arms, coming back to plank position.
  • This counts as one rep.
  • Perform 10 push-ups.
Image Source: POPSUGAR Photography

Walking Lunges

  • Stand with your feet a little wider than shoulder-width apart.
  • Initiate the movement by stepping forward and lowering your body by flexing your hip and knee of your front leg until your rear knee is just about to touch the ground and the heel is pointed up. The thigh of your forward leg should be parallel to the ground.
  • Push off the floor with your rear leg and step your foot up to meet your front foot.
  • Repeat leading with your leg that was previously in the rear. This is one rep.
  • Keep alternating legs in a walking motion for 20 reps.
Image Source: POPSUGAR Studios

AbMat Sit-Ups (Diamond Sit-Ups)

  • Lie on your back and open your legs into a diamond shape (aka butterfly legs) with the soles of your feet pressed together and knees out wide. Extend your arms overhead.
  • Inhale to curl your torso up, and tap the floor in front of your feet to stretch your glutes a bit.
  • Slowly lower back to the starting position.
  • This counts as one rep.
  • Do 30 sit-ups.
Image Source: Getty / yoh4nn

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