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Crossfit Bodyweight Exercises

Updated on July 18, 2013

Safety First

When performing body weight exercises you may feel like you are not working hard enough. Trust me you are if you are using a lot of intensity.

Always stretch before and after your workouts. Perform all of the bodyweight exercises with right form so that you decrease your chances of injury.

How To Utilize Bodyweight Exercises

Bodyweight exercises can be done in a WOD all by themselves or they can be thrown in sporadically throughout the WOD in combination with weighted exercises.

I personally love bodyweight exercises because they get my heart pumping as they burn a lot of calories.

Here's a sample of a bodyweight exercise:

Tabata (20 seconds on, 10 seconds off, for a round of 4 minutes).

  • Tabata Burpees (4 minutes)
  • 1 Minute Rest
  • Tabata Squats (4 minutes)
  • 1 Minute Rest
  • Tabata Sit Ups (4 minutes)
  • 1 Minute Rest
  • Tabata Wall Push Ups (4 minutes)

If you are a beginner, then you can only do two Tabatas and see how you feel. Try to do as much as possible and you will truly know what you are made of. :)

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Burpees!

If you talk to me in person you will quickly find out how much I love Burpees. Sure they hurt but they are great in any workout.

Burpees work the full body. You can either do a regular burpee without a push up in between or you can add a push up for extra arm workout. Trust me doing even 10 of these babies (expecially in the beginning) will hurt you (in a good way of course).

Photo Credit: AmySelleck via Compfight cc
Photo Credit: AmySelleck via Compfight cc

Why Do Bodyweight Crossfit Exercises

  • Free
  • Adds Intensity
  • Can Do Them Anywhere (No Excuses)
  • Adds Variety

Push Ups

Next up are push ups. I always tried to stay away from push ups, I felt like women should not be doing push ups and they are only for men. Nope ladies, get to doing these and you will see definition in your arms. If you cannot do regular push ups, then do knee push ups until you are ready.

Push ups fixed my wrists. Another reason why I didn't want to do push ups is because I had a wrist injury and then I was told that I had ganglion cysts in both of my wrist. By performing a few push ups here and there I was able to strengthen my wrists and now I no longer have any pain. Exercise is therapeutic to the body.

How To Do Wall Push Ups

Wall Push Ups

If you've never done a wall handstand before then it may take some practice to get comfortable getting into a handstand as well as holding up your body upside down.

Once you are pretty good with the basis wall handstand you can start timing it and holding it for 30 seconds to 1 minute.

Next, you can start doing some wall push ups to add more work to your WOD. This is a great exercise for arms.

Knee Tuck Jumps

Here's another exercise that will get your heart pumping and oxygen flowing. If you are a beginner you can do this exercise at a slower pace. Once you get better, try to jump as fast as possible.

Keep your hands at the chest level so that you know which target to hit when you jump your knees up.

Target The Right Areas

Full Body
Arms
Legs
Core
Burpees
Push Ups
Squats
Sit Ups
Knee Tuck Jumps
Dips
Lunges
Mountain Climbers
Lateral Jumps
Wall Push Ups
Bicycles
Plank Walk Ups

What Is Your Favorite Bodyweight Exercise?

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