As you can see from this small selection of workouts, CrossFit offers plenty of diversity and variation. These workouts are a great starting point to try at home and if you enjoy them and find them useful, then get yourself down to a local CrossFit gym.
crossfit workout for beginners at home
A quick one to get started, this CrossFit inspired Tabata workout is only four minutes. The moves are specifically designed for beginners which makes it great if you're just getting into the swing (literally) of things.
Looking for exercises instead of a workout? Carly Rowena's got you covered. These 10 exercises are brilliant for beginners and more experienced sweat-ers to get their eye back in on the bread and butter moves.
Just looking at the workout scribbled out on the board can be intimidating especially for beginners. Your body is only part of what can push you through a tough workout. A huge part of the battle during CrossFit will take place in your mind.
CrossFit fundamentals are a series of workouts that are designed to get beginners into the swing of things. Avoiding heavy weights or dangerous movements, these workouts are aimed at people who need to first learn proper form and safety when working out.
For beginners, CrossFit workouts can be extra tough. But thanks to a selection of awesome exercise apps, you can turn yourself into a CrossFit expert. Below are the best CrossFit exercise apps for you to download and enjoy.
If you're struggling to come up with interesting workouts, SmartWOD Workout Generator can give you random workouts based on what equipment you have. As an example, if you're working out at home and only have access to dumbbells, simply select the equipment, and SmartWOD narrows down which workouts you have access to.
CrossFit workouts may be difficult, particularly for beginners, but with the Hero Timer app, there is no need to exercise with a personal trainer. Hero Timer is easy, straightforward, and convenient to use, giving you the ability to do various types of workouts. So, whether you're using it for EMOM or Tabata workouts, it performs perfectly.
When it comes to working out, this popular training regime gives you lots of freedom. All you need, for the following 50 crossfit workouts, is some basic equipment like jump rope, kettlebells, dumbbells and if possible, a pull up bar.
And that is what ChatGPT came up with when we asked him to create a CrossFit workout for beginners. Know that this is not an absolute answer, as in if you text the same thing to their conversation generator, the robot will likely come up with something different.
Do you work from home? Are you trying to find some at home crossfit workouts you can do at home on your lunch break, or first thing in the morning? We are going to give you some great resources, workouts, and structure to follow so you can maximize the time you do have!
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.
All Street Parking Members have access to every program/version of the daily workout, which are programmed six days a week. This includes Program A (dumbbell), Program B (barbell), Program C (other, such as sandbag, bike, rower), and something called SHIFT, which is a simplified version of the daily WOD and ideal for seniors, beginners, and people who just need a break from the intensity. This customizability is especially clutch for people who travel frequently for work or who only have a three-day-a-week membership at their local affiliate.
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I'm feeling especially grateful for my CrossFit gym right now, because even though I can't go, I've realised my coaches have prepared me for this moment. I've learned all the exercises I need to be strong and I've learned how to push myself past my comfort zone. I just need to find the inner motivation to do it at home alone. And with this simple workout template crafted by my coach, Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit, I've created this two-week CrossFit workout plan.
I'm feeling especially grateful for my CrossFit gym right now, because even though I can't go, I've realised my coaches have prepared me for this moment. I've learned all the exercises I need to be strong and I've learned how to push myself past my comfort zone. I just need to find the inner motivation to do it at home alone. And with this simple workout template crafted by my coach, Jade Jenny, head CrossFit coach and owner of Champlain Valley CrossFit, I've created this two-week CrossFit workout plan. \nI chose four different exercises per day and mixed them up to target different muscles, using mostly bodyweight and dumbbell exercises. Having this basic plan set up for two weeks avoids me staring at my dumbbells every morning, wasting time figuring out what to do. I set my alarm for 5:15 a.m. and work out from 5:30 to 6:15 a.m. \u2014 the warmup, workout, and cooldown takes just under 45 minutes. It feels so important to be in a routine, and having alone time first thing in the morning puts me in the positive mindset I need for the chaos joy of working from home with two kids.\n\n Related:\n\n \n \n \n \n\n This Trainer's 4-Week Workout Plan Will Get You in the Best Shape of Your Life\n \n \nTwo-Week Home CrossFit Workout Plan\nEquipment needed: two pair of dumbbells (15 pounds and 25 pounds), a jump rope, a box (I used my coffee table), a kettlebell (20-40 pounds; use a dumbbell if you don't have one), and a set of sliders or two paper plates\nDirections: After a five-minute dynamic warmup, perform each of the four exercises below for 40 seconds followed by a 20-second rest. Repeat this four-minute workout eight times for a 32-minute workout or do as many rounds as you choose based on the time you have, such as five times for a 20-minute workout or 10 times for a 40-minute workout.\nAfter the workout, be sure to do a cooldown such as these stretches. Keep reading for instructions for each exercise. \n\n\n\n\nDay\nWorkout\n\n\nDay 1\n8 rounds: 40 seconds on, 20 seconds off of each exercise\n Burpees\n Dumbbell deadlifts\n V-ups\n Dumbbell overhead shoulder press\n\n\nDay 2\n8 rounds: 40 seconds on, 20 seconds off of each exercise\n Jump rope\n Dumbbell thrusters\n Mountain climbers\n Kettlebell (or dumbbell) swing\n\n\nDay 3\n8 rounds: 40 seconds on, 20 seconds off of each exercise\n High knees\n Dumbbells overhead walking lunges\n AbMat sit-ups\n Plank dumbbell rows\n\n\nDay 4\n30-minute full-body yoga sequence\n\n\nDay 5\n8 rounds: 40 seconds on, 20 seconds off of each exercise\n Box jumps\n Dumbbell squats\n Plank with shoulder taps or handstand hold against the wall\n Dumbbell floor chest press\n \n\n\nDay 6\n8 rounds: 40 seconds on, 20 seconds off of each exercise\n Lateral bunny hops over a dumbbell\n Dumbbell box step-ups\n Push-ups\n Seated Russian twist\n \n\n\nDay 7\nYoga\n\n\nDay 8\n8 rounds: 40 seconds on, 20 seconds off of each exercise\n Squat thrusts\n Ring rows\n Alternating forward lunges\n Wall walks\n\n\nDay 9\n8 rounds: 40 seconds on, 20 seconds off of each exercise\n Box jumps\n Plank slider walks\n Air squats\n Dumbbell upright rows\n \n\n\nDay 10\n8 rounds: 40 seconds on, 20 seconds off of each exercise\n Burpees\n Kettlebell swing\n V-ups\n Dumbbell step-ups\n\n\nDay 11\n30-minute full-body yoga sequence\n\n\nDay 12\n8 rounds: 40 seconds on, 20 seconds off of each exercise\n Jump rope\n Man maker burpees\n Glute bridges\n Single arm overhead dumbbell squats\n\n\nDay 13\n8 rounds: 40 seconds on, 20 seconds off of each exercise \n Squat jacks\n Dumbbell deadlifts\n Push-ups\n Dumbbell thrusters\n\n\nDay 14\nYoga\n\n\n\n \n","id":47325784,"type":"gallery","photo_source":"Image Source: Getty \/ Jordan Vanderzalm \/ EyeEm","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"I'm Not Going to My CrossFit Gym \u2014 Here's the Simple 2-Week Workout Plan I'm Doing at Home","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"CrossFitWorkouts","is_cover":true},"embed_html":"","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/3DYgGTUDVA1BOpJZorBByxu9Eh4\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2015\/05\/01\/017\/n\/1922729\/c96f9467c88ad882_1baf9ec0f5ce4ea9_burpee.3.gif.xxxlarge\/i\/Burpees.gif","title":"Burpees","intro_text":false,"body":"\nLower into a crouching squat with your hands on the floor.\nDo a squat thrust by jumping your feet back into a plank position.\nDo one basic push-up, bending the elbows and then straightening back to a plank.\nJump the feet forward to the hands, and come into a squat.\nDo an explosive jump straight up, getting as much height as you can.\nComplete as many burpees as you can in 40 seconds. Rest for 20 seconds.\n\n","id":47325708,"type":"image","photo_source":"Image Source: POPSUGAR Photography","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325708\/Burpees","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Burpees","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"Ab ExercisesWorkoutsStrength TrainingButt ExercisesLeg ExercisesArm ExercisesCrossFitCardioBodyweight Exercises","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/v6YbuoRQwKyiIgdvXesSgJeO7Do\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2019\/01\/28\/672\/n\/1922729\/3a8136ba3aaa434a_Dumbbell-Deadlift\/i\/Dumbbell-Deadlift.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/e9K7ArvEXC7H3NAeRWuF7VVkFBY\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2019\/01\/28\/672\/n\/1922729\/3a8136ba3aaa434a_Dumbbell-Deadlift\/i\/Dumbbell-Deadlift.jpg","title":"Dumbbell Deadlift","intro_text":false,"body":"\nStand with your feet hip-distance apart.\nHold a dumbbell in each hand by your sides with straight arms.\nPush your butt back as you bend your knees, squatting down just enough to tap the front end of the dumbbell to the floor. Keep your back straight, not curved or arched. Your chest should be parallel with the floor.\nStraighten your legs to stand up.\nThis completes one rep.\nComplete as many reps as you can in 40 seconds, followed by a 20-second rest.\n\n","id":47325710,"type":"image","photo_source":"Image Source: POPSUGAR Photography","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325710\/Dumbbell-Deadlift","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Dumbbell Deadlift","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/wcVQ8_ipDZbemcm69DK9cuGHhNk\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2019\/07\/19\/806\/n\/1922729\/62a635705d320a2dcff7e0.10770199_V-Ups\/i\/V-Ups.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/Jj-OFVbcGC7IWiaOQhopBgYHfbs\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2019\/07\/19\/806\/n\/1922729\/62a635705d320a2dcff7e0.10770199_V-Ups\/i\/V-Ups.jpg","title":"V-Ups","intro_text":false,"body":"\nLie on your back with your legs and arms extended above the floor. \nLift your upper back off the floor, reaching your hands toward your feet with straight legs.\nThis complete one rep.\nDo as many V-ups as you can in 40 seconds. Rest for 20 seconds.\n\n","id":47325713,"type":"image","photo_source":"Image Source: POPSUGAR Studios","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325713\/V-Ups","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"V-Ups","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/SmSyl70hdSrvXS0Z_V2FVXyuBZU\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2015\/03\/10\/667\/n\/1922729\/b3835aa0_Over-Head-Press-Red\/i\/Overhead-Shoulder-Press.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/-9RfWQ0qrYHBtsvZF8C7ck_NFBw\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2015\/03\/10\/667\/n\/1922729\/b3835aa0_Over-Head-Press-Red\/i\/Overhead-Shoulder-Press.jpg","title":"Overhead Shoulder Press","intro_text":false,"body":"\nHold a dumbbell in each hand just above the shoulders, palms facing in.\nStraighten the arms above you.\nBend the elbows coming back to the starting position to complete one rep.\nComplete as many reps as you can in 40 seconds. Rest for 20 seconds.\n\n","id":47325716,"type":"image","photo_source":"Image Source: POPSUGAR Studios","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325716\/Overhead-Shoulder-Press","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Overhead Shoulder Press","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/EA9zNUH9YCsZhIeArtN1jqWDZT8\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2019\/03\/21\/692\/n\/1922729\/2a338a40aa92bcbf_GettyImages-931804392\/i\/Jump-Rope.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/pXK59ccYX3qBkXwaCY5YM5XecT0\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2019\/03\/21\/692\/n\/1922729\/2a338a40aa92bcbf_GettyImages-931804392\/i\/Jump-Rope.jpg","title":"Jump Rope","intro_text":false,"body":"\nGrab a regular or heavyweight jump rope and do as many jumps as you can in 40 seconds, followed by a 20-second rest.\n\n","id":47325717,"type":"image","photo_source":"Image Source: Getty \/ alvarez","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325717\/Jump-Rope","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Jump Rope","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/Hhyt1oE52TOkmT7v3d7SzcCJ244\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2016\/12\/16\/640\/n\/1922729\/d135cfd113590638_squat-and-press\/i\/Dumbbell-Thrusters.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/bHb16ufWAfqTPvD93LtIDEwV6DM\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2016\/12\/16\/640\/n\/1922729\/d135cfd113590638_squat-and-press\/i\/Dumbbell-Thrusters.jpg","title":"Dumbbell Thrusters","intro_text":false,"body":"\nStand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.\nBend your knees as if you were sitting in a chair, keeping weight on your heels. \nPress the dumbbells overhead as you straighten your knees to return to standing.\nComplete as many reps as you can in 40 seconds, followed by a 20-second rest.\n\n","id":47325720,"type":"image","photo_source":"Image Source: POPSUGAR Photography \/ Kyle Hartman","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325720\/Dumbbell-Thrusters","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Dumbbell Thrusters","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/51EaGaWwQVL43dZ5UP_m60U1WE4\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2015\/05\/27\/273\/n\/1922729\/133e6155_d9d1036c572517d8_9.mountain-climbers-redo.xxxlarge\/i\/Mountain-Climber.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/-UcjN7Fm2ecPsseq1-SDHGZcRYk\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2015\/05\/27\/273\/n\/1922729\/133e6155_d9d1036c572517d8_9.mountain-climbers-redo.xxxlarge\/i\/Mountain-Climber.jpg","title":"Mountain Climber","intro_text":false,"body":"\nStart in a traditional push-up starting position \u2014 shoulders over hands and weight on just your toes.\nBring your right foot forward, bending the knee and putting weight on the ball of your foot.\nSwitch legs, bringing the left knee forward while moving the right leg back. This completes one rep.\nComplete as many mountain climbers as you can in 40 seconds. Take a 20-second rest.\n\n","id":47325723,"type":"image","photo_source":"Image Source: POPSUGAR Photography","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325723\/Mountain-Climber","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Mountain Climber","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"Ab ExercisesWorkoutsStrength TrainingButt ExercisesLeg ExercisesArm Exercises","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/2oBzNKespceBTCDl3nfliMz7-sg\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2014\/05\/09\/648\/n\/1922729\/2e16d1fe392b9788_dumbbell-swing\/i\/Dumbbell-Swing.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/IHt_M5wxR_4Pyd6ZLaeGaJ-_duA\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2014\/05\/09\/648\/n\/1922729\/2e16d1fe392b9788_dumbbell-swing\/i\/Dumbbell-Swing.jpg","title":"Dumbbell Swing","intro_text":false,"body":"\nStand with your legs shoulder-width distance apart and toes pointed slightly outward, holding the dumbbell (or a kettlebell if you have it) in both hands.\nBend the knees slightly, pushing the hips back, lowering the weight between your legs with the forearms pressing against the inner thighs. Keep your chest open with shoulder blades sliding down your back. \nForcefully squeeze your glutes and drive the heels down to thrust the weight forward as you straighten the legs. All the work is done by the lower body and core in this exercise and your arms will naturally swing forward to around chest height or above the head. \nAllow the weight to fall between your legs, bending the knees, ready for the next rep. \nKeep going for 40 seconds, then rest for 20.\n\n","id":47325725,"type":"image","photo_source":"Image Source: POPSUGAR Photography","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325725\/Dumbbell-Swing","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Dumbbell Swing","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/XjFS6HCGwd1pKCdiMzgILD4Ei-s\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2015\/05\/01\/974\/n\/1922729\/36d7ef72cc8699c6_4511af1371b1060e_high-knees.xxxlarge\/i\/High-Knees.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/g3X6NZZpdVVndhfndJM4rpTCb0Y\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2015\/05\/01\/974\/n\/1922729\/36d7ef72cc8699c6_4511af1371b1060e_high-knees.xxxlarge\/i\/High-Knees.jpg","title":"High Knees","intro_text":false,"body":"\nRun in place while lifting your right knee high to the level of your waist. Engage your abs as the knee comes up. Pump your arms at the same time. \nThen lift your left knee up. This counts as one rep. \nKeep going for 40 seconds. Rest for 20 seconds.\n\n","id":47325729,"type":"image","photo_source":"Image Source: POPSUGAR Photography","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325729\/High-Knees","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"High Knees","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"Ab ExercisesWorkoutsStrength TrainingButt ExercisesLeg ExercisesArm ExercisesCardio","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/521oeDucXW12owS25k6w0saXlRs\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2019\/10\/29\/590\/n\/1922729\/a83ac3f2695e84d2_tmp_jDfxIw_9132ef29e4d72b35_GettyImages-908965882\/i\/Overhead-Walking-Lunge.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/NQfK4vSZfX36Eiqem_y_QcV6mIY\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2019\/10\/29\/590\/n\/1922729\/a83ac3f2695e84d2_tmp_jDfxIw_9132ef29e4d72b35_GettyImages-908965882\/i\/Overhead-Walking-Lunge.jpg","title":"Overhead Walking Lunge","intro_text":false,"body":"\nStand with your feet hip-distance apart. Hold two dumbbells overhead (or a plate or medicine ball if you have it), locking out your arms and engaging your core.\nKeeping your belly tight, take a step forward with your right foot, coming into a lunge with both knees at 90-degree angles. Gently tap your left knee to the floor.\nImmediately step your left foot forward, coming into a lunge, gently touching your right knee to the floor.\nThis counts as one rep.\nKeep walking for 40 seconds, alternating legs. If you don't have room to walk, do alternating lunges in place. Rest for 20 seconds. \n\n","id":47325730,"type":"image","photo_source":"Image Source: Getty \/ skynesher","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325730\/Overhead-Walking-Lunge","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Overhead Walking Lunge","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/klPEqOb23fLXoSgqR5LoibJLguk\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2014\/02\/07\/793\/n\/1922729\/b573d7b3aa425c46_Diamond-Crunch\/i\/AbMat-Sit-Ups-Diamond-Sit-Up.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/4i7ORCXlQsWTIfuYtb9ZD603S50\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2014\/02\/07\/793\/n\/1922729\/b573d7b3aa425c46_Diamond-Crunch\/i\/AbMat-Sit-Ups-Diamond-Sit-Up.jpg","title":"AbMat Sit-Ups (Diamond Sit-Up)","intro_text":false,"body":"\nLie 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. \nInhale to curl your torso up, and tap the floor in front of your feet to stretch your glutes a bit.\nSlowly lower back to the starting position.\nThis counts as one rep.\nDo as many reps as you can in 40 seconds, followed by a 20-second rest.\n\n","id":47325733,"type":"image","photo_source":"Image Source: POPSUGAR Studios","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325733\/AbMat-Sit-Ups-Diamond-Sit-Up","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"AbMat Sit-Ups (Diamond Sit-Up)","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/qxkUyL5Obb7J0L0EyApQ4cRsB8E\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2017\/11\/21\/772\/n\/1922729\/a7c4a7bf52662b7d_8d554655e5a03ba4_plank-row\/i\/Plank-Dumbbell-Row.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/xf2kt7mWsDE0KbwEuL2-402-fG8\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2017\/11\/21\/772\/n\/1922729\/a7c4a7bf52662b7d_8d554655e5a03ba4_plank-row\/i\/Plank-Dumbbell-Row.jpg","title":"Plank Dumbbell Row","intro_text":false,"body":"\nStart in a plank position with your legs wider than hip-width distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrist locked to protect the joint. \nWith your core tight and your glutes engaged, exhale, stabilising your torso as you lift your right elbow to row; feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.\nKeeping your neck long and energised, return the weight to the ground.\nDo as many rows as you can in 40 seconds, followed by a 20-second rest.\n\n","id":47325736,"type":"image","photo_source":"Image Source: POPSUGAR Studios","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325736\/Plank-Dumbbell-Row","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Plank Dumbbell Row","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"WorkoutsStrength TrainingArm ExercisesCrossFitIntermediate WorkoutsArm WorkoutsBodyweight Exercises","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/WGXwufvw7w6uVwCUda3AqC98YgY\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2017\/11\/27\/695\/n\/1922729\/33dacd29181bc78a_box-jump\/i\/Box-Jumps.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/xwA0cq0EJfnyRRYzCJ_yQFE9GCk\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2017\/11\/27\/695\/n\/1922729\/33dacd29181bc78a_box-jump\/i\/Box-Jumps.jpg","title":"Box Jumps","intro_text":false,"body":"\nStand with your feet slightly wider than hips-width distance apart in front of a sturdy box that's six to 24 (or more!) inches tall. \nBend your knees and swing your arms back.\nJump onto the top of the box with both feet, swinging your arms forward to give you a little momentum.\nStep one foot at a time back to the floor, or jump down softly with both feet.\nThis counts as one rep.\nDo as many box jumps as you can for 40 seconds, followed by a 20-second rest.\n\n","id":47325739,"type":"image","photo_source":"Image Source: Getty \/ EmirMemedovskiProduct Credit: Outdoor Voices sports bra, H&M pants, APL sneakers","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325739\/Box-Jumps","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Box Jumps","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/jjndm2eCMo1hft6PsKgBWSvs_5U\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2013\/10\/18\/880\/n\/1922729\/b452bf10eaa97514_squat-with-weights\/i\/Dumbbell-Squat.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/cUQPd1xqwRqOm2oAN22Fy8Ils4g\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2013\/10\/18\/880\/n\/1922729\/b452bf10eaa97514_squat-with-weights\/i\/Dumbbell-Squat.jpg","title":"Dumbbell Squat","intro_text":false,"body":"\nStand with your feet hip-distance apart, holding a dumbbell at each shoulder. \nSlowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes, and don't let the knees roll out or in. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed. \nPress through your heels, and slowly straighten your legs to stand up to complete the rep.\nComplete as many squats as you can with proper form for 40 seconds, followed by a 20-second rest.\n\n","id":47325740,"type":"image","photo_source":"Image Source: POPSUGAR Photography","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325740\/Dumbbell-Squat","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Dumbbell Squat","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/608qynueYNtGlVsZpNNjSpscRsQ\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2017\/06\/14\/784\/n\/1922729\/4b0aa10159417724bd23c1.78911403_Plank-Shoulder-Tap\/i\/Plank-With-Shoulder-Tap-or-Handstand-Hold.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/UjRu9n3XhNilWLRUd9G86CD0SNo\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2017\/06\/14\/784\/n\/1922729\/4b0aa10159417724bd23c1.78911403_Plank-Shoulder-Tap\/i\/Plank-With-Shoulder-Tap-or-Handstand-Hold.jpg","title":"Plank With Shoulder Tap (or Handstand Hold)","intro_text":false,"body":"If this is easy, do an L-stand or a handstand hold against the wall instead, holding for 20 to 40 seconds. \n\nBegin in a plank variation with your feet slightly wider than your hips for added stability.\nKeeping your torso stable, bring your right hand to your left shoulder, then return your right hand back to the mat.\nBring your left hand to your right shoulder and return it to the mat. This counts as one rep.\nDo as many shoulder taps as you can in 40 seconds, followed by a 20-second rest.\n\n","id":47325743,"type":"image","photo_source":"Image Source: POPSUGAR Photography \/ Kyle Hartman","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325743\/Plank-With-Shoulder-Tap-or-Handstand-Hold","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Plank With Shoulder Tap (or Handstand Hold)","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"","embed_html":"","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/NIH_i53ZTDoBIm5gHTtdM8MqhFs\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2018\/07\/16\/694\/n\/1922729\/29f7a1fff03c17a2_Bench_Press\/i\/Dumbbell-Floor-Chest-Press.GIF","title":"Dumbbell Floor Chest Press","intro_text":false,"body":"\nGrab a set of dumbbells and sit on the floor.\nHold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.\nExhale as you push the dumbbells up, fully extending your arms. Hold for one second.\nInhale and lower the dumbbells to the sides of your chest with control.\nThis counts as one rep.\nDo 40 seconds of presses, followed by a 20-second rest.\n\n","id":47325746,"type":"image","photo_source":"Image Source: POPSUGAR Photography \/ Tamara Pridgett","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325746\/Dumbbell-Floor-Chest-Press","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Dumbbell Floor Chest Press","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/fDRF7tHS22nP71DFgyha_6QxOAQ\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2015\/05\/01\/974\/n\/1922729\/71a2dfd85db785c5_b63e8a4f471b4c9a_BUNNY-HOPS.xxxlarge\/i\/Lateral-Bunny-Hop.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/pdQ7JqQn8k1Ol9qiL8InykN6hT4\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2015\/05\/01\/974\/n\/1922729\/71a2dfd85db785c5_b63e8a4f471b4c9a_BUNNY-HOPS.xxxlarge\/i\/Lateral-Bunny-Hop.jpg","title":"Lateral Bunny Hop","intro_text":false,"body":"\nPlace a dumbbell on the floor and stand beside it.\nMake small jumps side-to-side jumping over the dumbbell.\nKeep your legs as close together as possible, and swing your arms to help you jump.\nA jump to the left then the right completes one rep.\nKeep going for 40 seconds. Rest for 20.\n\n","id":47325749,"type":"image","photo_source":"Image Source: POPSUGAR Photography","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325749\/Lateral-Bunny-Hop","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Lateral Bunny Hop","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"Ab ExercisesWorkoutsStrength TrainingButt ExercisesLeg ExercisesArm ExercisesCardio","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/lKAo3DQpk3DKDaTYYLYxCZriVYg\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2019\/03\/18\/845\/n\/1922729\/a26ebeb273883f0b_Dumbbell-Step-Ups\/i\/Dumbbell-Box-Step-Ups.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/SKZGDCL1WsGENFr6zcY_BlDOOV0\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2019\/03\/18\/845\/n\/1922729\/a26ebeb273883f0b_Dumbbell-Step-Ups\/i\/Dumbbell-Box-Step-Ups.jpg","title":"Dumbbell Box Step-Ups","intro_text":false,"body":"\nFind a sturdy bench, coffee table, wooden box, or kid's chair that allows your knee to be at about a 90-degree angle or larger when you place your foot squarely on it.\nHold a dumbbell or kettlebell in each hand by your side (or, for a more advanced version, in the front rack position at your shoulders as shown in the photo).\nStep your right foot onto the box, then your left, so both feet are on top of the box.\nSoftly step the right foot back to the ground, then the left.\nThis counts as one rep.\nAlternate feet and keep going for 40 seconds. Rest for 20.\n\n","id":47325750,"type":"image","photo_source":"Image Source: Getty \/ franckreporter","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325750\/Dumbbell-Box-Step-Ups","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Dumbbell Box Step-Ups","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/81ezxQxUphULdKVhRyPlUF51E6I\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2019\/01\/16\/679\/n\/1922729\/a2a72cd45c3f4b228ab8f6.65307814_0e7e9800cb65fd44_Tricep-Push-Up\/i\/Triceps-Push-Up.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/T7q1EJf722Ro--5C3OR0sS8_lms\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2019\/01\/16\/679\/n\/1922729\/a2a72cd45c3f4b228ab8f6.65307814_0e7e9800cb65fd44_Tricep-Push-Up\/i\/Triceps-Push-Up.jpg","title":"Triceps Push-Up","intro_text":false,"body":"\nStart in a plank position with your arms and legs straight, shoulders above your wrists.\nTake a breath in, and as you exhale, bend your elbows out behind you and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.\nIf this is too difficult, do this exercise with your knees on the floor or place your hands on a chair, coffee table, or the arm of your couch and do incline push-ups. \nComplete as many as you can in 40 seconds, followed by a 20-second rest. \n\n","id":47325753,"type":"image","photo_source":"Image Source: POPSUGAR Studios","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325753\/Triceps-Push-Up","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Triceps Push-Up","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"WorkoutsStrength TrainingArm ExercisesCrossFit20-Minute WorkoutsBodyweight ExercisesPush-UpsBody Weight","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/Ko3xFzZ2kiHXWu7nnnJlbUniyog\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2016\/11\/28\/759\/n\/1922729\/ed27c7b83691b142_18ebc224e2c990af_Squat-Thrust\/i\/Squat-Thrust.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/4cZg6LMxbebcPtrhFvsatj61nsM\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2016\/11\/28\/759\/n\/1922729\/ed27c7b83691b142_18ebc224e2c990af_Squat-Thrust\/i\/Squat-Thrust.jpg","title":"Squat Thrust","intro_text":false,"body":"\nBegin standing with the feet hip-distance apart.\nLower into a crouching squat with your hands on the floor.\nKeeping the abs engaged, jump your feet back so you're in plank position. \nKeeping the arms straight, jump your feet forward behind the hands.\nStand up to complete one rep.\nDo 40 seconds of squat thrusts. Rest for 20 seconds.\n\n","id":47325756,"type":"image","photo_source":"Image Source: POPSUGAR Photography","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325756\/Squat-Thrust","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Squat Thrust","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"WorkoutsStrength TrainingButt Exercises10-Minute WorkoutsIntermediate WorkoutsButt Workouts","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/K38PaVsdicuDOXDo1kKN5wfh7Jg\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2016\/06\/28\/667\/n\/1922729\/2bad6e6463006082_Lunge\/i\/Alternating-Forward-Lunge.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/_RYIi9X8mx4sgMR6wWg20LxnSnE\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2016\/06\/28\/667\/n\/1922729\/2bad6e6463006082_Lunge\/i\/Alternating-Forward-Lunge.jpg","title":"Alternating Forward Lunge","intro_text":false,"body":"\nStand tall with your feet hips-width distance apart. Bend the elbows at your sides or rest your hands on the hips.\nStep forward with the right foot, lowering your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle, and lower the left knee to just above the floor. \nKeep the weight in your heels as you push back to the starting position.\nRepeat stepping with the left foot this time, completing one rep.\nComplete as many lunges as you can for 40 seconds. Rest for 20.\n\n","id":47325758,"type":"image","photo_source":"Image Source: POPSUGAR Photography \/ Kat Borchart","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325758\/Alternating-Forward-Lunge","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Alternating Forward Lunge","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"","embed_html":" \r\nA post shared by Jenny Sugar (@jennysugar) on Apr 10, 2017 at 8:50am PDT\r\n ","share_image":false,"title":"Wall Walk","intro_text":false,"body":"If this is too hard, just hold plank position instead for 20-40 seconds.\n\nLie on the ground with the soles of your feet just in front of a wall.\nPlace your hands underneath the shoulders and straighten the arms, doing a push-up.\nStep your feet on the wall and walk your hands in toward the wall as you walk your feet up.\nThe goal is to touch your belly and nose or forehead to the wall, but this can feel really scary at first, so walk as close as you feel comfortable. As you get stronger and more confident, you can walk all the way in.\nSimultaneously walk your feet down the wall and your hands away, coming back to lie down on your belly. \nThis completes one rep.\nDo as many wall walks as you can in 40 seconds. Rest for 20 seconds. \n\n","id":47325763,"type":"text","photo_source":"","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/embed\/47325763\/Wall-Walk","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Wall Walk","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"WorkoutsStrength TrainingArm ExercisesCrossFitIntermediate WorkoutsArm WorkoutsBodyweight Exercises","embed_html":"","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/G7B2xZlY0Yrh4NNaVN74VPPv1RU\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2018\/10\/01\/758\/n\/1922729\/d727985b69980384_tamara-croc-walk\/i\/Croc-Walk-With-Sliders.GIF","title":"Croc Walk With Sliders","intro_text":false,"body":"If you don't have a pair of sliders, use two hand towels on smooth surfaces, or paper plates on carpet. If you don't have enough space to walk your plank, just do plank ups with sliders. If you don't have sliders, towels, or paper plates, just do mountain climbers.\n\nGrab a pair of sliders, and put the hard side down on the ground. Place your toes on top of the sliders, and come into a plank position. Your wrists should be directly underneath your shoulders, and your back and neck should be in a neutral position.\nEngage your abdominals as you move your right hand forward and simultaneously pull your entire body forward. Repeat this same movement with your left hand. Continue to move forward with control. Be sure to maintain a plank position throughout the entire motion, never rotating your hips and torso.\nWalk for 40 seconds, then rest for 20 seconds.\n\n","id":47325765,"type":"image","photo_source":"Image Source: POPSUGAR Photography \/ Tamara Pridgett","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325765\/Croc-Walk-With-Sliders","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Croc Walk With Sliders","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/JUEOb_g8M9A7iQUW2Zg-bSfNs5A\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2016\/12\/11\/731\/n\/1922729\/5275ed3d584d7fc2a56912.75728356_squat-1\/i\/Air-Squat.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/NLKaYl1-gINBFm_s8dFrRXyT5os\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2016\/12\/11\/731\/n\/1922729\/5275ed3d584d7fc2a56912.75728356_squat-1\/i\/Air-Squat.jpg","title":"Air Squat","intro_text":false,"body":"\nStand with your feet slightly wider than your shoulders, feet parallel or toes slightly turned out.\nBend your knees, lowering your hips deeply. Bring your thighs parallel to the floor and bend the elbows, keeping weight back in your heels.\nRise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.\nThis counts as one rep.\nDo as many squats as you can in 40 seconds. Rest for 20 seconds.\n\n","id":47325767,"type":"image","photo_source":"Image Source: POPSUGAR Photography \/ Kyle Hartman","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325767\/Air-Squat","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Air Squat","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/EsIJR-uZG7y7VvBHVsnHvNBDIl0\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2014\/07\/08\/854\/n\/1922729\/a3229906d5cd57b7_row\/i\/Upright-Row.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/Ul_bfhkwQhWeWRifwnRk9pP_07k\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2014\/07\/08\/854\/n\/1922729\/a3229906d5cd57b7_row\/i\/Upright-Row.jpg","title":"Upright Row","intro_text":false,"body":"\nStand with your feet hip-distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. Your shoulders should be over your pelvis with knees slightly bent.\nKeeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.\nSlowly lower them to the starting position. This counts as one rep.\nComplete as many upright rows as you can in 40 seconds with proper form. Rest for 20 seconds.\n\n","id":47325770,"type":"image","photo_source":"Image Source: POPSUGAR Photography","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325770\/Upright-Row","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Upright Row","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"WorkoutsArm ExercisesArm Workouts","embed_html":"","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/9hd7jPDs0zLFNJXSfB0BqQCd3oE\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2017\/03\/23\/639\/n\/1922729\/0e2f955776cc42bd_bd51f8d4e48d69d7_ManMakerBurpee1\/i\/Man-Maker-Burpee.gif","title":"Man Maker Burpee","intro_text":false,"body":"\nStart with a wide stance, toes slightly pointed out.\nLower into a deep squat, grabbing your free weights with your hands.\nWalk or jump your feet back into plank position. Optional: do a push-up.\nFrom plank position, begin your row: with your core tight and your glutes engaged, exhale, stabilising your torso as you lift your right elbow to row. Feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.\nKeeping your neck long and energised, return the weight to the ground, and repeat the movement on your left side.\nJump your feet back in toward the hands, drop your hips toward the ground, and lift your chest.\nIn a squat, curl your weights into the chest, and stand.\nDo an overhead press by extending your arms above your head, weights in hand. Carefully lower the weights to the starting position.\nDo as many reps as you can in 40 seconds. Rest for 20 seconds.\n\n","id":47325772,"type":"image","photo_source":"Image Source: POPSUGAR Studios","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325772\/Man-Maker-Burpee","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Man Maker Burpee","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"WorkoutsStrength TrainingArm ExercisesCrossFitBodyweight Exercises","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/_ExGECryIsUCyQmGaWRCUwzKe9g\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2018\/09\/21\/987\/n\/1922729\/58137b36f73a4eb3_bridge_marching_1\/i\/Glute-Bridge.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/PUh4WhqkHT9pUKwxQbx4uvKKaL4\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2018\/09\/21\/987\/n\/1922729\/58137b36f73a4eb3_bridge_marching_1\/i\/Glute-Bridge.jpg","title":"Glute Bridge","intro_text":false,"body":"\nOn your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Plant your palms by each side, facing down.\nPress through your heels to raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.\nHold for a few seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.\nLower down to the ground to complete the rep.\nComplete 40 seconds of reps. Rest for 20 seconds.\n\n","id":47325774,"type":"image","photo_source":"Image Source: POPSUGAR Studios","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325774\/Glute-Bridge","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Glute Bridge","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/2n82za44fs-qGL3uUblFFHNrLwA\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2019\/01\/24\/739\/n\/1922729\/a084d9f4ed02cfb3_tmp_WM8jLn_30d24d966d472d65_single-arm-overhead-squat\/i\/Single-Arm-Overhead-Squat.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/6NLWgfFPFQ5g9oL8IFVWx3J2Pco\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2019\/01\/24\/739\/n\/1922729\/a084d9f4ed02cfb3_tmp_WM8jLn_30d24d966d472d65_single-arm-overhead-squat\/i\/Single-Arm-Overhead-Squat.jpg","title":"Single Arm Overhead Squat","intro_text":false,"body":"\nStand with your feet slightly wider than hip-distance apart.\nHold a kettlebell or dumbbell in your right hand and straighten your arm overhead. If this is too difficult, or you don't have the shoulder mobility, bend the elbow and rest the weight on your shoulder.\nWith the weight overhead and the elbow locked out, keep the core engaged as you bend the knees into a squat, lowering the hips just below the knees. Extend the left arm out for balance. (The photo on the right is demonstrating the exercise on the other side).\nTry to keep equal weight in both feet as you stand up, keeping the right arm straight.\nThis counts as one rep.\nComplete as many rounds as you can on one side in 40 seconds. Alternate sides every round. Rest for 20 seconds.\n\n","id":47325777,"type":"image","photo_source":"Image Source: Getty \/ South_agency","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325777\/Single-Arm-Overhead-Squat","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Single Arm Overhead Squat","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"","embed_html":"","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/HHllYKp64MxsjIZ-4ckYlWlzRWE\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2017\/05\/11\/710\/n\/1922729\/e4dbf2f5c605865b_fb1cec9f0e9fcce0_SquatJacks\/i\/Squat-Jack.gif","title":"Squat Jack","intro_text":false,"body":"\nStand with your feet shoulder-width apart and slightly turned out, in a deep squat. Put your arms in a \"goal post\" position with elbows bent and close to your thighs.\nJump up explosively, bringing your feet together and clapping your hands above your head. Keep your core engaged.\nThis completes one rep.\nKeep going for 40 seconds. Rest for 20 seconds.\n\n","id":47325779,"type":"image","photo_source":"Image Source: POPSUGAR Photography","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47325779\/Squat-Jack","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Squat Jack","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/5mQ0MflddIPjCJcWkqIvH37fvAY\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2014\/11\/14\/763\/n\/1922729\/ed4aa9147879d427_Seated-Russian-Twist\/i\/Russian-Twist.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/pYF7ql-YJ4fpTF8R-Yu2E-eCnrs\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2014\/11\/14\/763\/n\/1922729\/ed4aa9147879d427_Seated-Russian-Twist\/i\/Russian-Twist.jpg","title":"Russian Twist","intro_text":false,"body":"\nHolding a dumbbell with both hands, sit on the ground with your knees bent and your heels about a foot from your butt. \nLean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight.\nPull your navel to your spine and twist slowly to the left, bringing the weight to your left side. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through centre, and rotate to the right. This completes one rep.\nComplete as many twists as you can in 40 seconds, followed by a 20-second rest. \n\n","id":47332313,"type":"image","photo_source":"Image Source: POPSUGAR Studios","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/photo-gallery\/47325784\/image\/47332313\/Russian-Twist","canonical":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784","share_text":"Russian Twist","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"Ab Exercises","content":"\n \n \n \n \n Up Next\n \n \n \n Meditate, Exercise, Limit Social Media: 12 Expert-Approved Ways to Manage Coronavirus Anxiety\n \n\n\n\n Image Source: Getty \/ Westend61\n","type":"end_screen","permalink":"https:\/\/www.popsugar.co.uk\/fitness\/how-do-i-manage-coronavirus-anxiety-47319886","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/rH0At1sO1tb0g2HgLKlqt1E4dL8\/1257x0:5577x4320\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2020\/03\/17\/132\/n\/1922729\/fbac28ea5e71834863eff4.78261296_\/i\/how-do-i-manage-coronavirus-anxiety.jpg"], "tweet":"I'm Not Going to My CrossFit Gym \u2014 Here's the Simple 2-Week Workout Plan I'm Doing at Home","next":"https:\/\/www.popsugar.co.uk\/fitness\/how-do-i-manage-coronavirus-anxiety-47319886","prev":"https:\/\/www.popsugar.co.uk\/fitness\/how-to-reduce-stress-from-coronavirus-news-cycle-47330152","slideCount":30,"isCPC":false,"disableInterstitials":true,"tweetText":"I'm Not Going to My CrossFit Gym \u2014 Here's the Simple 2-Week Workout Plan I'm Doing at Home","pinterestImage":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/ilIGBU0Rhk1pN5UQHUrjKsrkra4\/2270x0:4727x3686\/fit-in\/2457x3686\/filters:format_auto-!!-:strip_icc-!!-\/2020\/03\/19\/754\/n\/1922729\/efe7166b5e73a6715885b8.50632701_.jpg","galleryURL":"https:\/\/www.popsugar.co.uk\/fitness\/2-week-home-crossfit-workout-plan-47325784", ]); want more? 2ff7e9595c
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