CrossFit has become a popular fitness trend known for its intense and challenging workouts designed to sculpt your body and improve overall fitness. However, not everyone is ready to dive into the more extreme movements. If you’re looking to get a taste of CrossFit without overwhelming your muscles, start with these beginner-friendly exercises. They offer all the benefits of a CrossFit workout but are gentler on your body.
1. Bodyweight Squats
Reps: 15-20
Target: Quads, hamstrings, glutes
How-To:
- Stand with feet shoulder-width apart and toes pointing slightly outwards.
- Lower your body by bending your knees and pushing your hips back as if sitting into a chair.
- Keep your chest up and back straight.
- Push through your heels to return to the starting position.
Why It’s Great: Bodyweight squats are fundamental for building leg strength and improving mobility, making them an essential CrossFit move for beginners.
2. Kettlebell Swings
Reps: 15-20
Target: Glutes, hamstrings, core
How-To:
- Stand with feet shoulder-width apart, holding a kettlebell with both hands.
- Bend your knees slightly and hinge at your hips to swing the kettlebell back between your legs.
- Drive your hips forward to swing the kettlebell up to chest height.
- Allow the kettlebell to swing back down and repeat.
Why It’s Great: Kettlebell swings improve strength and endurance, focusing on the posterior chain while being less intense than some CrossFit movements.
3. Box Jumps
Reps: 10-15
Target: Legs, core
How-To:
- Stand in front of a sturdy box or platform with feet shoulder-width apart.
- Bend your knees and swing your arms to jump onto the box.
- Land softly with knees slightly bent and stand up straight.
- Step back down and repeat.
Why It’s Great: Box jumps enhance explosive power and coordination while being modifiable to your fitness level by adjusting the box height.
4. Wall Balls
Reps: 12-15
Target: Full body, especially legs and arms
How-To:
- Stand with feet shoulder-width apart, holding a medicine ball at chest level.
- Lower into a squat position, keeping the ball close to your chest.
- As you rise, push the ball overhead and throw it against the wall.
- Catch the ball as it comes back down and repeat.
Why It’s Great: Wall balls are a full-body exercise that improves strength and conditioning without excessive impact on the joints.
5. Push-Ups
Reps: 10-15
Target: Chest, shoulders, triceps
How-To:
- Begin in a plank position with hands placed slightly wider than shoulder-width apart.
- Lower your body towards the floor by bending your elbows.
- Push through your palms to return to the starting position.
Why It’s Great: Push-ups are a staple in CrossFit that build upper body strength and can be modified (e.g., knee push-ups) to suit various fitness levels.
6. Dumbbell Deadlifts
Reps: 12-15
Target: Glutes, hamstrings, lower back
How-To:
- Stand with feet hip-width apart, holding a dumbbell in each hand.
- Keeping your back straight, hinge at your hips and lower the dumbbells towards the floor.
- Drive your hips forward to return to the starting position.
Why It’s Great: Deadlifts are excellent for developing strength in the posterior chain and can be performed with light weights to start.
7. Plank
Hold: 30-60 seconds
Target: Core
How-To:
- Start in a forearm plank position with elbows under your shoulders and body in a straight line.
- Engage your core and hold the position, keeping your hips level.
Why It’s Great: The plank is a core-strengthening exercise that improves stability and can be progressed with variations like side planks or plank jacks.
Conclusion
CrossFit doesn’t have to mean pushing yourself to the limits with every workout. These beginner-friendly CrossFit moves provide a great introduction to the intensity of CrossFit while keeping things manageable. By incorporating these exercises into your routine, you can build strength, improve endurance, and ease your way into more challenging workouts as your fitness level progresses. Get started today and enjoy the benefits of CrossFit in a way that suits your pace!