6 Explosive CrossFit Workouts At Home - No Equipment Workouts

CrossFit workouts include a host of exercises for the strength and conditioning of the body. It often incorporates the best of a high-intensity training program along with Olympic weightlifting programs and callisthenics for a well-balanced workout program. Simply put, CrossFit workout is not a single workout program but a combination of multiple exercises that span from power-lifting to aerobics.

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Let look closer at the six explosive CrossFit workouts that you could perform in the comfort of your home without any equipment for the overall conditioning of the body.

Note: Before performing any of the CrossFit workouts at your home, ensure that you perform a thorough warm-up to flex the body and improve blood circulation to the target muscles as a lack of proper warm-up could lead to a serious injury.

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#1 Push-Up

The push-up is one of the basic CrossFit exercises that you could perform in the comfort of your home without any fancy equipment. Push-ups not only target the core but also activate the muscles in the shoulders, biceps, chest and the forearms.

Moreover, this exercise is ideal for even beginners and casual trainers, thanks to its simple yet effective motion.

Instructions:

Step 1: Lie on the ground in a prone position. Position your arms and legs such that you are in a plank position. The body should be resting on the palms and the toes.

Step 2: Slowly lift yourself until the arms are fully extended and almost perpendicular to the floor.

Step 3: Hold for a moment and return to the initial position.

Repeat the exercise for the recommended number of times.

Important tips: Vary the distance between the palms to activate different muscles groups of the body with enhanced precision. Do not let your body sag towards the floor while performing the exercise.

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#2 Box Jump

The box jump is a compound multi-joint exercise that targets the fast-twitch muscles for bettered athleticism and improved endurance.

Instructions:

Step 1: Stand straight in an athletic position facing a box or a raised platform. Place your arms on the sides and parallel to the body.

Step 2: Get into a half squat position and jump onto the box in an explosive fashion.

Step 3: Pause for a second and jump back to the initial position.

Perform the exercise for the recommended number of repetitions.

Important tip: Set an appropriate height that is challenging but not too difficult, which makes you lose all your steam after the first jump. Focus on completing at least two 10-rep sets.

Next up: Pull-Up

#3 Pull-Up

The pull-ups work on activating the biceps, lats, traps, obliques and the spine.

Instructions:

Step 1: Stand straight and grab a pull-up bar attachment. You could use a portable pull-bar to set-up pull-ups and add an extra dimension to your home gym. Grab the bar with a shoulder-width grip with the palms facing away from the body. The torso and legs should be straight and perpendicular to the ground.

Step 2: Pull yourself towards the ceiling until the chin is just above the pull-up bar.

Step 3: Hold for a second and return to the initial position. Do not let your feet touch the ground between the reps.

Repeat the exercise for the recommended number of times.

Important tips: Vary the grip to target different muscle groups. Ensure that the upper body is straight while performing the pulling motion.

Next up: Air Squat

#4 Air Squat

This full body compound exercise targets the hips, glutes, quads, thighs and the hamstrings while also working on the abdominal muscles.

Instructions:

Step 1: Stand straight with feet positioned slightly wider than shoulder-width apart. Fully extend your arms forward while keeping the elbows close to the body until they are perpendicular to the body.

Step 2: Lower yourself by bending your knees until the hips are below the knees. Keep your arms stationary while performing this motion.

Step 3: Pause for a moment and return to the initial position.

Perform the exercise for the recommended number of times.

Important tip: Always move your knees outwards while squatting to avoid injury as it reduces the risk of knee twisting and lower back rounding.

Next up: Alternate Lunge

#5 Alternate Lunge

The alternate lunges target the hamstrings, quads and the calf muscles, making it a wonderful exercise to tone the lower body.

Instructions:

Step 1: Stand straight with feet planted shoulder-width apart. Place the arms on the hips or position them parallel to the body in a fully extended position.

Step 2: Take a step forward with your right leg and gradually lower your straight torso by bending both the knees. The right thigh should be parallel to the ground while the left knee should make contact with the floor.

Step 3: Hold for a moment and return to the initial position. Perform the same motion on the other side to complete one rep.

Repeat the exercise for the recommended number of times.

Important tip: Beginners must avoid taking a giant first leap as it could unbalance the body.

Next up: Burpee

#6 Burpee

The burpee is a full-body exercise that could be performed by people of different age groups and diverse skill levels, thanks to its simple motion.

Instructions:

Step 1: Stand straight with your arms on the sides and feet positioned slightly wider than the distance between the shoulders.

Step 2: Gradually lower yourself into a squat position by bending your knees. Place your hands on the floor when you complete the squat.

Step 3: Move your legs back to convert the squat into a plank.

Step 4: Perform a push-up and pull your legs back to the initial position and then jump to return to the starting position. For an advanced variation, you could clap overhead with fully extended arms.

Repeat the exercise for the recommended number of repetitions.

Important tip: Include variations of the burpee in your training program, which not only provide added resistance and improved customisability but also target different muscle groups.