CROSSFIT AT HOME

Ready for yourWOD(workout of the day)? This CrossFit-inspired
workout will raise your pulse and get those muscles burning!

BURPEES

Reps: 10

Works: Quads, glutes, abs, shoulders and upper back

• Start with both feet on the floor, shoulderwidth apart (A).
• Bend your hips and knees, and place your hands either side of your feet (B).
• Jump both of your feet backwards so your body forms a straight line from your head to your heels (C).
• Jump both feet between your hands, and then jump into the air, arms overhead (D).
• Land in the starting position, ensuring that you maintain soft knees to prevent injury.

AIR SQUATS

Reps: 10

Works: Quads, glutes, calves,hamstrings, shoulders and core

• Begin in a standing position, feet shoulder-width apart, toes pointed slightly out (A).
• Keeping your weight on your heels, bend your knees and lower your bottom down and back, as if you’re sitting back on a chair.
• Reach upward and bring your arms to chest height, using your arms as a counterbalance (B). Push through your heels to come back up to standing.

    

JUMPING LUNGES

Reps: 10

Works: Hip flexors, glutes, hamstrings, calves and core

• Stand with your feet together, elbows bent at right angles.
• Lunge forward with your right foot (A), and then jump straight-up, switching your legs in midair, like scissors (B).
• Land back in a lunge position with your left leg forward (C) and repeat, switching legs again. To prevent injury, try to land as softly as possible.

DIAMOND SIT-UPS

Reps: 10

Works: Core muscles 

• Lie on your back and place your fingertips by your ears. Open your legs into a diamond shape (aka butterfly legs), so the soles of your feet are pressed together and your knees are out wide (A).
• Inhale to curl your torso up to sitting (B), then reach forward and tap the floor in front of your feet.
• Slowly lower back to the starting position.

KEEP THE INTENSITY HIGH AND REST PERIODS LOW TO REACH YOUR POTENTIAL.