full body crossfit workout at home
Full body crossfit workouts is what it’s all about

Are you looking for a full body crossfit workout that will leave you feeling like you worked every muscle in your body? When your time is limited you want to maximize your workouts with:

  • Having a plan
  • Compound lifts
  • High Intensity Interval Training

Within this blog I will give you sample workouts, ideas and how to crush workouts at home even if you don’t have any equipment. 

What Every Workout Should Include Working Out At Home Or Not

 Before I dive into giving you some sample workouts I want to share with you some things that should take place in every workout. Then after that I will teach you how to prioritize what you should be doing if you don’t have a lot of time or doing a workout at home. 

full body crossfit workout with no equipment
Don’t skip mobility.

Mobility

Tissue preparation/ foam rolling is important and “primes” your body for your workout. When you take 5-10 minutes to stretch the muscles that are going to be used in your workout you will feel better, have better positioning and will lead to better strength gains. 

Warm Up

Going through a proper warm up will actually help you burn fat better. So don’t skip it.

full body crossfit workout with dumbbells
Master the hollow body.

Core Work

Your core is the foundation to everything you do. You want to be able to master the “hollow body” position and have good spinal awareness in each movement. Try our five day free ab workouts to see what you should be doing to start your workouts. 

full body crossfit workout for beginners
Never compromise form

Strength

Compound lifts get you stronger and raise your BMR (Basal metabolic Rate) aka the amount of calories your burn each day.  The squat, hinge, push, pull, rotation methodology is what we follow with our Crossfit Program

workout at home
Everyone likes to lift but don’t put off conditioning just because it’s challenging

Conditioning

Finish each workout with a conditioning segment to leave your body burning calories at a higher rate for the next 24 hours. We will share with you some examples below!

fitness program
Take a few minutes after each workout to stretch

Stretching

Moving through full range of motion is so important. Being mobile and flexible prevents injury and keeps your body feeling good! Even if you just choose one stretch to do after your workout it’s better than nothing.

Our training programs have stretches following each workout that is based on what you did. If you did a lot of upper body exercises, well…you need to stretch your upper body. 

If you want to take the guesswork out of all of your workouts try our crossfit program for just $1 by clicking here.

Full Body Crossfit Workout/WOD

Alright, alright enough with the education just give me some of the best full body crossfit workouts you’re telling me I know, so here are some of my favorites:

I’m going to break this up into a few different segments:

  1. 2 of the best ab workouts (remember this should be a part of your workout)
  1. 2 of the best full body crossfit workout (strength segment) 
  1. 2 of the best full body crossfit workout (conditioning segment)
male working out
Give these ab workouts a try

Full Body Crossfit Workout For Abs 

We have two ab workouts listed below for you and you can simply click on the hyperlink to see the movement if you are unfamiliar with the movement. Comment below which of the two was harder!

AB Workout #1 

Three sets: 

Perform every 30 – 45 seconds if you can:

  1. 30 seconds x Supinated Hand Plank
  1. 40 reps x Hand Plank Shoulder Tap
  1. 2 x Wall Walk OR Inchworm Walk Out
  1. 10 x V Up OR Tuck Up

AB Workout # 2 

Four sets:

Perform every 30 – 45 seconds if you can

  1. 5 x Dragon Fly
  1. 10 x Hanging Leg Raise
  1. 15 x Elbow Jack
  1. 20 seconds x Plank

Join our FREE five day ab course and we will take you through 5 ten minute ab workouts you can do from home. 

kettlebell workout from home
Kettlebells are just as challenging as a barbell when used properly

Full Body Crossfit Workout For Strength

We have two strength workouts listed below for you and you can simply click on the hyperlink to see the movement if you are unfamiliar with the movement.

These two full body workouts are pulled directly from our “K2 Fitness” program and designed for men and women who want a full body 60 minute crossfit workout. 

Strength Workout #1 

Take 15 Minutes to build to a:

  1. 2 Rep Max Front Squat

Option B 

Working out from home with limited equipment:

Three sets:

Perform every 90 seconds if possible 

  1. 15 x Goblet Squat
  1. 60 seconds x Wall Sit
  1. 20 x Weighted Lunge

Strength Workout #2

Take 12 Minutes to build to:

  1. 2 Rep Max Push Press 

Option B 

Working out from home with limited equipment:

Four sets:

Perform every 45 seconds if possible

  1. Left Arm x 8  Half Kneeling Shoulder Press 
  1. Right Arm x 8  Half Kneeling Shoulder Press 
  1. 16 x Banded Pull Apart
  1. 8 x  Strict Pull Upread this if you want to get better at pull ups

If you are tired of pieces together random crossfit workouts join our crossfit program and all you have to do is follow along. We provide all the structure and programming for you. Click here to get started for just $1

barbell workout from home
Lifting or Wod?

Full Body Crossfit Workout For Conditioning

We have two full body crossfit workouts listed below for you and you can simply click on the hyperlink to see the movement if you are unfamiliar with the movement.

These two WODS are pulled directly from our “K2 Fitness” program.

Crossfit WOD # 1

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

  1. 4 x Handstand Push Up OR  L Sit Press 

 if you want to learn how to do handstand push up read this blog 

  1. 8 x Strict Pull Up OR Banded Pull Up
  1. 12** x Alternating Step Up

*Each round you add two reps to the step up. Also the entire workout wear a weighted vest if possible, just like we do with the murph workout.

Crossfit WOD # 2 

Every 6 Minutes x 4 sets

Complete all movement before the clock hits 6:00. If you are having trouble doing this increase the duration to 7 or 8 minutes per interval. 

  1. Run x 400 meters
  1. 24 x Push Up
  1. 16 x American Kettlebell Swing OR Kettlebell Swing
  1. 8 x Handstand Push Up OR  L Sit Press 

We love programming and helping people get stronger, faster and better at gymnastics. Comment below which of the two workouts was more your speed. Was it the 12 minute grinder or the 24 minute endurance piece?

crossfit program
“Yeah so about that last workout…”

Conclusion

We shared with you how important it is to have a plan, focus on compound lifts, and high intensity interval training. We gave you a few sample full body crossfit workouts whether you wanted to focus on your abs, strength or crush a wod. 

Ready to get stronger, faster, and better at gymnastics? Try our crossfit program for just $1!

ksquared fitness
Your coaches Kevin & Katie

P.S.

Join our Crossfit Facebook group. A community or people who inspire to bring the best out of everyone! 

P.P.S

If you haven’t already joined our FREE five day ab workout course…check it out!

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