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At-Home Workout | No-Equipment CrossFit Bodyweight Exercises

5 CrossFit Bodyweight Moves You Can Do at Home

Being away from your CrossFit gym (and all the equipment in it!) doesn't mean you have to go without training support or guidance.

Ryan Wolf — a CrossFit coach and owner of CrossFit Kent Island — wants athletes to know that doing a lot of high repetition workouts to make up for your lack of weights at home could cause overuse injuries.

"Instead, focus on moving slowly and correctly – taking longer to complete each repetition is a great way to add intensity [to your workout]," he says.

Wolf adds that supplementing your weightlifting with bodyweight and gymnastics movements — like handstands and pistol squats — can build strength while increasing your skills.

Most importantly, Wolf stresses that workout consistency is key.

"Don't focus as much on results during this strange time — just get out there and do something," he says.

Keeping these tips in mind, try out Wolf's CrossFit bodyweight circuit, and feel good about expanding your practice beyond the gym.

Pistol Squat

  • Standing with your feet together, lift one foot off the ground and extend your leg in front of you.
  • Execute a one-legged squat by pushing your hips back and reaching your hands forward.
  • Drive through your heel to stand back up.
  • If you're struggling with balance, spot yourself by holding onto a chair on the side of your non-squatting leg.
  • Do three sets of 10 reps with each leg, alternating legs after each pistol squat.

Jumping Lunge

  • Start by stepping forward into a lunge position by dropping your back knee to the ground while keeping your front knee aligned over your foot.
  • Jump straight up, switching your feet in mid-air, and land in an opposite lunge position.
  • Do as many reps as you can in one minute.
  • Rest for one minute before repeating for three rounds.

Wall Walk

  • Start in a plank position with your feet against a wall.
  • Keeping a tight core and straight legs, walk your hands toward the wall as your feet simultaneously climb up the wall.
  • Stop when you achieve a handstand position, or as close to a handstand as you can safely execute.
  • Slowly walk your hands back out to a plank position as you walk your feet down the wall.
  • Do 10 repetitions, resting as needed between your efforts.

Hollow Rock

  • Laying on your back, extend your arms overhead.
  • Squeeze your abs to pull your arms and legs slightly off the ground — this is a hollow position.
  • Holding the hollow position, rock back and forth while alternating as you bring your hands — and then feet — to the ground.
  • Do as many repetitions as you can without resting, but take breaks as needed.
  • Repeat for one more round.

L-Sit

  • Sitting on a chair or bench, extend your legs out in front of you.
  • Position your hands on either side of you on the chair.
  • Taking an L position, press down through your arms to support all of your body weight as you lift up from the chair.
  • Accumulate two minutes of an L-sit, resting as needed in between efforts.

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