Day 12: 12 Movements You Can Do At Home

Day 12

12 Do-At-Home Bodyweight Movements

WOD

130412

20 min AMRAP

400m run

5 pull ups

10 hand release push ups

20 squats

** Anyone that needs to modify their pull ups can use the weighted pull up station. A 400m run is 0.25 miles on the treadmill. Set a high speed for the run and keep it as consistent as possible. A good score is 3-4 rounds!**

Review Review Review!

• I just cleaned my room, did you? I can't stress enough the importance of a clean house. Cluttered house. Cluttered mind!
• Paleo? Zone? Anything? How's your diet. It's only 12 days in, you're either making changes to rid of the bad foods, or you've given in once this week 2. Start changing for the better and sexier.
• Tell a friend. To tell a friend. To tell a friend. Share this experience. Share your experience. You're just as much of a motivator to your friends as I can be to you.

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12 Bodyweight Movements You Can Do At Home

These are movements we use all the time at the CrossFit gym because these are extremely important in the gymnastics modality of CrossFit. Sometimes I won't be able to go to the gym, I'm out of town, or I'm running short on time, and I'll use these exercises, make a quick burner to get a good sweat. There are SO many bodyweight exercises, but I feel like having these 12 in your arsenal can get you prepared for more advance and technical movements. Try at least 10 reps of each exercise for 4 sets! See how you feel!

1. Inchworm

Standing up tall then let your fingers touch the ground (as far as you can!). Keeping your legs straight, but not locked, slowly lower the torso towards the floor then walk the hands forward. Once in a push-up position, walk back to your feet.

2. Tuck Jump

Standing with the knees slightly bent, jump as high as you can and bring your knees to your chest. Good tip is to land on your feet with kenes slightly bent. This is a killer plyometric movement!

3. Push Up

This is an automatic MUST KNOW movement. There are over 20 variations, but the most important you want to focus on are the different widths you can place your hands on the ground. Another amazing push up variation is the plyometric push up; push hard enough off the ground where you can get some air. Try to clap your hands between reps! Woo!

4. Superman

Lie face down with arms and legs extended. Keeping the torso as still as possible, raise the arms and legs at the same time to form a small curve in the body. Looking like a banana is key! It works the abs, lower back, shoulders and legs!

5. Triceps Dip

Find a seat or chair in your house and sit on the floor with your knees slightly bend. Grab the edge of the seat and straighten the arms. Bend them to a 90-degree angel, and straighten again while the heels push towards the floor. This is a burner!

6. Plank

Lie face down with the forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core, and hold the position for 30-60 seconds (or as long as you can hang). This is a sweat machine exercise, try it out for 30 seconds! Side planks work those love handles so try that variation!

7. Wall Sit

This one is killer! Slowly slide your back down a wall until the thighs are parallel to the ground. Keeping your knees directly above your ankles, the keep is to keep your back straight and to NOT touch your knees with your hands. 30-60 hold are painful but worth the pain!

8. Lunge

Stand with the hands on the hips and feet hip-width apart. Step the right leg forward and slowly lower your  body until the right knee is close to or touching the floor, keeping a 90 degree angle. Then go back to the standing position and do the same with the other leg. Vary it up by stepping at angles from forward to diagonal to side.

9. Single Leg Deadlift (Golfer Pick Up)

Start at the standing position with feet together. Lift the right leg slightly and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bend and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Switch. This is how golfers pick up their golf balls off the ground if you can imagine it. Awesome hamstring burn!

10. Leg Lifts

Lying on the ground, keep your hands under your butt and keep your legs straight. Now lift your legs 6 inches above the ground and bring your legs straight up so your body is making the letter "L". THEN, let your heels punch the sky and let your butt come off the ground. Then control your legs on the way down. This is for the lower abs!

11. Squat

This most important exercise to master in CrossFit. Stand up straight, keep your heels outside your hips, and arms relaxed. Slowly lower your butt down passed your knees and raise your arms forward. Stand up. Prevent your back from rounding, or looking like a curve, and keep your chest up.

12. Burpees

This is hands down the most effective, brutal, and full-body exercises ever. This is the CrossFit initiation exercise right here. This one starts standing up. You're going to lower yourself, put your hands on the lower, and kick your feet back into push up position. Do a push up, then immediately return the feet to the squat position. Jump up at least 6 inches before squatting again. Try doing 25 without stopping. Good luck! Welcome to CrossFit.