crossfit workouts
Your coaches Kevin & Katie

Do you work from home? Are you trying to find some at home crossfit workouts you can do at home on your lunch break, or first thing in the morning? We are going to give you some great resources, workouts, and structure to follow so you can maximize the time you do have!

We will cover:

  • Beginner at home crossfit workouts you can do
  • Expose you to one of best at home crossfit workout plans
  • Get you fired up to workout at home!
at home crossfit workouts for beginners

At Home Crossfit Workouts For Beginners

The workouts, the community, the lifestyle, the high intensity interval training is something that can help you improve your health and wellness. See Jay Peterson and his wife’s health and wellness journey in their 50’s here or a young military man here. They both came to us with the desire to succeed but they weren’t sure where to start. 

They wanted to lose weight, build muscle, and feel good in their own skin. This was a perfect example of helping an “everyday fitness person” and a “crossfit person.” 

Here are two crossfit workouts for beginners pulled from our K2 Executive Program:

Workout 1:

10 Minute AMRAP (As many reps or rounds as possible)

  1. 10 x  Kettlebell Swing OR Single KB Deadlift 
  1. 10 x  Hanging Tuck Raise OR Tuck Up

Make sure to take the time to master the form on the kettlebell swing first. 

Workout 2:

12 Minute EMOM (Every minute on the minute) 

Begin a running clock and perform 10 bodyweight squats, on the next minute perform 10 lunges, on the next minute 10 elevated push ups, etc. The “emom” acts as a coach telling you to go every minute. 

  1. 10 x Bodyweight Squat
  1. 10 x Weighted Lunge OR  Split Squat Lunge
  1. 10 x Elevated Push Up

Both of the crossfit workouts can be done from home and with just a pair of dumbbells. Master the basics first

workout for abs

At Home Crossfit Workouts With No Equipment

Just because you don’t have any equipment doesn’t mean you have to do just push ups and sit ups. You can strengthen your shoulders, your legs, improve your cardio with following a hiit workout that is made for limited equipment. Both of our training programs offer K2 HIIT and that’s where we are pulling these two workouts from:

Workout 1:

Every 10 minutes x 3 sets

  1. Cardio x 5 Minutes No equipment cardio options
  1. 20 x Plank To Push Up
  1. 10 x Bulgarian Split Squat OR Split Squat
  1. 60 seconds x Hollow Body Hold OR Deadbug

Workout 2:

Every 8 Minutes x 3 sets 

  1. Cardio x 2 Minutes No equipment cardio options
  1. 45 seconds x Pike Push Up 
  1. Rest x 20 second
  1. Cardio x 2 Minutes (Row if possible)
  1. 45 seconds x Nose To Wall Handstand Hold OR Hand Plank

Ab Workout From Home

Three sets of:

  1. 20 seconds x Hollow Body Hold OR Deadbug
  1. 20 x Lean Back Leg Raise OR Single Leg Hollow Rock
  1. 20 seconds x Tuck Hold On Hand

Check out our FREE five day ab course where we take you through 10 minutes of ab workouts that will light a fire in you!

male working out

At Home Workout Crossfit Plan

Having a plan and building new habits can be tough especially if you don’t know where to start. That’s why we talk about the importance of defining your goals using  “SMART GOALS.”

We give busy people the tools, support, and step by step program to achieve their health and fitness goals. Our YouTube Channel has over 900 video tutorial movements and our training programs are custom to you and your goals. 

You take a quiz and we suggest which program is best suited for you. Try our everyday fitness program for just $1 for the week by clicking here.

crossfit quiz
how to do crossfit workout at home

How To Do Crossfit Workout At Home

You don’t have to always have a barbell to do crossfit. Movement itself is the medicine and that’s all we want for you. We want you to get out and move. Technically one of the hardest crossfit workouts of the year can be done from home. 

If you have a pair of dumbbells, maybe a kettlebell, a jump rope you can rock and roll. Even if you don’t have a jump rope, you here are ten options to do cardio without equipment.

Men and women who travel a lot and stay in hotels frequently, or who live in a condo/ apartment complex often don’t have access to a lot of equipment. That’s why we created our K2 Executive program and you can join now for $1.

k squared fitness
female working out

What Equipment Do I Need To Crossfit At Home

Let’s start with what you need to crush workouts at home:

A Pair Of Dumbbells.

Men: 35-50 lbs 

Women: 15-30 lbs

Dumbells Can Be Used For Several Exercises:

The L Sit Press is one of my favorite shoulder exercises and a progression to the handstand push up.

The DB Power Clean is one of my favorite dynamic movements that is a form of the barbell clean and jerk. 

The death march is one of my favorite exercises to strengthen hamstrings and a great alternative to the good morning.

The Renegade Row is one of my favorite exercises that will strengthen your abs, arms, back and will help you build a foundation to get your first pull up.

One Kettlebell.

Men: 16-20kg

Women: 12-16kg

Kettlebells Can Be Used For:

The kettlebell swing is great for your hamstrings, your glutes, and exercise that everyone needs to have in their back pocket. 

The Goblet squat is where everyone starts when learning how to squat and one of the five exercises you need to be doing for a killer legs workout

The Kettlebell Snatch is a challenging movement because it takes precision. If you haven’t tried this one yet, watch the video below and master it with one arm first. 

Jump Rope

Something most people haven’t touched since they were in grade school that needs to be used a lot more. It’s great for your shoulders, calves, coordination and fun! 

Master the single under first:

Then the dreaded double under. If you want to get better at these take the time to watch the video below and master the step by step guide so you can become efficient!

Pull Up Bar

A pull up bar is an ESSENTIAL part of any good training program. We need to “pull” more in our workouts. Most people only train what they can see. Chest, abs, arms, push ups, etc. 

You want a training program that has an equal balance of squat, hinge, push and honestly pull about twice as much. You can do so many things from the pull up bar, here are a few of my favorites:

Strict pull ups are challenging and if you aren’t able to do them try this free pull up training plan that we created for Katie.

Hanging leg raises are a great way to strengthen your abs and a great stepping stone to master the toes to bar

Best At Home Crossfit Workouts With Dumbbells

The best workouts are attached to a training program. What I mean by that is doing random crossfit workouts is only going to get you so far. It’s best to follow a training program that is created and designed based on the equipment you have available. 

Here are a few of my favorite crossfit workouts with dumbbells only though:

Warm Up With Dumbbells:

Two sets of:

  1. DB Push Press x 10
  1. DB Overhead Reverse Lunge x 10
  1. DB Overhead  Carry x 20 Yards
  1. DB Front Rack Carry x 20 Yards
  1. DB Front Squat x 10

Workout With Dumbbells only

Every 8 Minutes x 4 sets

  1. Run x 400 meters
  1. 12 x Kipping Handstand Push Up  OR DB Deficit Pike Push UP OR L Sit Press 
  1. Bike x 20/10 calories
  1. 20 x Weighted Lunge 
crossfit jump rope workout

At Home Crossfit Partner Workouts

These two workouts are pulled directly from our K2 Fitness Program. Which of the two is your favorite, are you more of a 5 minute sprint athlete or do you like the 30 minute amrap? 

Partner Workout 1:

PaIn teams of two: 

Entire workout is to be completed synchronized

5 AMRAP* As many rounds or reps as possible of:

  1. Synchro Push Press x 12
  1. Synchro Box Jump x 12

Push Press weight:

Men – 95/85/75

Women – 75/65/55 lbs

Rest until the clock 8:00 then complete:

5 AMRAP

  1. Synchro DB Ground To Overhead x 6
  1.  Synchro Bodyweight Squat x 18

Rest until the clock hits 15:00 then complete:

8 AMRAP

  1. 8 x Synchro Kipping Pull Up OR  Jumping Chest To Bar
  1. 16 x Push Up

Partner Workout 2:

In teams of two: 

30 Minute AMRAP*

*One partner completes as many rounds as possible of 5 + 10 + 15 while the other runs x 400 meters. 

  1. Weighted Pull Up x 5
  1. Push Up x 10
  1. Bodyweight Squat x 15 
at home crossfit workout app

At Home Crossfit Workout App

We are in development right now of creating an app that you can allow you to click and just follow along with the workout. Be sure to subscribe and stay tuned!

Our app will ask you a series of questions:

  • What are your goals
  • What equipment do you have available
  • How much time do you have to workout

Then we will guide you through a tailored workout program for you!

Conclusion

We gave you all of our best resources on how to do crossfit at home. We hope you are inspired and ready to crush it!

Two offers for you:

Try our crossfit program for just $1

Join our free five day ab series by clicking here.

P.S. 

Join our Crossfit Facebook group that is a community of people who inspire to bring out the best in themselves.

Share this and comment below with which workout we gave you is your favorite!

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