1.
Burpee
A Burpee is a full-body compound exercise that works throughout the body and help
strengthen and tone muscles.
Steps to do a burpee:
Stand straight with your feet hip-width apart and arms straight toward the
ceiling.
Take a breath and then jump into the air as high as possible.
Land your feet on the floor with your knees bent and simultaneously place
your hands on the ground.
Kick your leg backward so you are in the high plank position.
Lower your chest toward the ground and then press up by extending your
elbows to complete a push-up. That’s your one rep.
Repeat all the steps for the desired number of times.
2. Air Squat
The squat is a lower-body exercise that strengthens and builds the quadriceps.
You can do multiple squat variations using your bodyweight, but the air squat is
great for beginners.
Steps to do an Air Squat:
Stand upright with your feet shoulder-width apart.
Keep your arms straight in front of the chest.
Brace your abdominal muscles, bend your knees, and push your hips back
lower down until your hamstrings are parallel to the ground.
Hold for a second, then press deep into the floor through your feet to return
to standing position.
3. Push-ups
Push-ups are a great upper body exercise that work on several muscles at once,
particularly the chest and triceps.
When I was 15, I had the desire to be fit and strong—so I started doing different
push-ups at home to build strength and muscle. And they helped me a lot, and I
gained enough strength to do compound exercises.
Push-ups also have many variations, such as diamond push-ups, feet-elevated push-
ups, off-a-table push-ups, etc. Initially, you can try regular pushups to increase your
pushing strength.
Steps to do a pushup:
Get into a high plank position with your arms straight below your shoulder and
toes on the ground.
Maintain your body as straight as possible, from top to bottom.
Bend your elbows and lower your chest until it reaches close to the ground.
Extend your elbows to press back to the start. That’s one complete rep.
You can try doing pushups on your knees if you can’t do it on your toes.
4. Pullups
The pull-up is a bodyweight pull exercise that strengthens back, arms, and core
muscles.
For general beginners, it can be challenging. However, for Cross Fitters, the pull-up
can is an important exercise to include into bodyweight CrossFit training.
Pullup increases grip and pulling strength, builds broader torso, and improves overall
performance.
Steps to do a pull-up:
Hang onto a bar with your hands two times wider than hip-width apart.
Bend your knees toward your glutes and brace your core.
Pull yourself up as high as possible then return.
Keep your face slightly upward so you can feel the contraction in your back.
5. Core Exercises
Strengthening the core is an important part of CrossFit training.
The core is the mid-section of your torso and strengthening it will help you perform
several exercises efficiently, such as pull-ups, sit-ups, pushups, chin-ups, squats, and
lunges.
Here are the top 5 core exercises you can add to your CrossFit bodyweight workout
program.
• Planks
• Sit-ups
• Mountain Climbing
• Pull-up bar ab exercises
• Russian Twist
6. Dips
Dips are an incredible bodyweight strength exercise that reinforces the chest,
triceps, shoulder, and core and builds a firm, athletic torso.
It has several variations, such as vertical bar dips, chair dips, floor dips, ring dips, and
leaning forward dips. Depending on your fitness level, you can incorporate one of
them into your training program.
Steps to do a bar dip:
• Grab the handles and hoist yourself off the floor.
• Keep your arms straight, lean your trunk slightly forward, brace your core, and
bend your knees toward your glutes. That’s the start.
• Bending your elbows, lower yourself until you feel the contraction in your
pecs.
• Pause for a moment, then press back until your arms are straight.
7. Lunges
The bodyweight lunge is a super effective lower body exercise that strengthens the
quads, glutes, and hamstrings.
You can also do various lunge variations to hit your legs at multiple angles, like squat,
dip, and plank.
Since you’re new to working, starting with a basic stationary front lunge is best, and
then trying other variations as you progress further.
Steps to perform a forward lunge:
Stand in the split stance with your feet 10-15 inches apart.
Bend your knees and lower your hips until your rear knee nearly touches the
floor.
Press through your leading foot to stand back to the starting position.
8. Jumping Rope
Jumping rope is a cardio exercise that helps burn calories quickly and improves
aerobic fitness.
It significantly improves VO2 max and functional fitness – as shown in a study
published by the Journal of Pharmacy and Technology.1
You can start jumping rope at a low to moderate heart rate and increase the
intensity as you progress further.
9. Running & Sprinting
If you aim to stay fit and active and improve your shape, you should incorporate
running and sprinting into your CrossFit bodyweight program.
Running improves cardiovascular health, strengthens muscles, burns calories, keeps
you active throughout the day, improves brain power, and maintains a healthy
weight.
Sprinting also enhances anaerobic fitness and helps you build a lean and ripped
physique.
You can run or sprint for the desired distance and duration.
10. High Knee Stationary Run
High knee stationary run is an excellent cardio and leg-strengthening exercise. It
helps enhance endurance, boost heart health, burn calories, and improve functional
fitness.
Steps to do it:
Stand upright with your feet together and arms straight at your sides.
Drive your knees alternatively toward your chest in a running motion.
Keep doing it for the desired time.
20 Best Bodyweight CrossFit WOD for
Beginners
Now that you’ve bodyweight CrossFit exercises, it’s time to see how you can
incorporate those workouts into different “Workout of the Day” (WOD).
1. PPLC
This PPLC Bodyweight CrossFit WOD involves performing four exercises (push, pull,
legs, and core) in one round that targets the entire body.
As many rounds as possible (AMRAP)
• 10 Squats
• 5 Inverted Row
• 10 Pushups
• 5 Situps
• 3-5 rounds for time.
2. Transcend Two
• 5 Burpees
• 20 Flutter Kicks (10/leg)
3. Terrific Three
• 10 Air Squat
• 10 Push-ups
• 5 Chin-ups
• 5 rounds for time.
4. Foundational Four
• 10 Air Squat
• 10 Push-ups
• 5 Chin-ups
• 10 Reverse Crunches
• 5 rounds for time.
5. Fantastic Five
• 10 Air Squat
• 10 Push-ups
• 5 Chin-ups
• 10 Reverse Crunches
• 10 Superman Raises
• Five rounds for time.
6. Super Six
• 10 Air Squat
• 10 Push-ups
• 10 Lunges (5/leg)
• 5 Chin-ups
• 10 Reverse Crunches
• 10 Superman Raises
• Four rounds for time.
7. Splendid Seven
• 10 Air Squats
• 10 Push-ups
• 10 Lunges (5/leg)
• 5 Chin-ups
• 10 Reverse Crunches
• 20 Shoulder Taps (10/side)
• 10 Superman Raises
• Four rounds for time.
8. Energetic Eight
• 10 Air Squats
• 10 Push-ups
• 10 Lunges (5/leg)
• 5 Chin-ups
• 5 Squat Jumps
• 10 Reverse Crunches
• 20 Shoulder Taps (10/side)
• 10 Superman Raises
• Three rounds for time.
9. The Noble Nine
• 10 Air Squats
• 10 Push-ups
• 10 Lunges (5/leg)
• 5 Chin-ups
• 5 Squat Jumps
• 10 Reverse Crunches
• 20 Shoulder Taps (10/side)
• 10 Inverted Rows
• 30-sec Forearm Plank
• Three rounds for time.
10. Tremendous Ten
• 5 Squat Jumps
• 10 Push-ups
• 10 Jumping Lunges (5/leg)
• 5 Chin-ups
• 15-sec Lateral Run
• 15-sec Flutter Kicks
• 20 Shoulder Taps (10/side)
• 10 Inverted Rows
• 30-sec Forearm Plank
• 15-sec Side Plan on each side
• Three rounds for time.
11. Enthusiastic Eleven
• 15-sec Mountain Climber
• 5 Chin-ups
• 5 Burpees
• 10 Reverse Crunches
• 10 Lunges (5/leg)
• 10 Incline Pushups
• 5 Inverted Row
• 20 Shoulder Taps (10/side)
• 15-sec Side Drills
• 45-sec Plank
• 10 Superman Raises
• Repeat twice.
12. Tremendous Twelve
• 15-sec Jumping Jacks
• 15-sec High knees
• 20 Shadow Punches
• 15-sec Mountain Climber
• 10 Air Squats
• 5 Pushups
• 5 Prone IYT Raises
• 10 Lunges (5/leg)
• 20 Shoulder Taps (10/side)
• 20 Alternate Heel Taps (10/side)
• 30-sec Bear Crawl
• 20-sec Side Plank per side
• Repeat Twice
13. Thrilling Thirteen
• 1 Burpee
• 1 Pull-up
• 1 Push-up
• 1 Squat
• 1 Sit-up
• 13 rounds for time.
14. Fantastic Fourteen
• 14-sec Mountain Climbing
• 14-sec Flutter Kick
• 14-sec Superman Raise
• 14-sec Squat Jump
• 14 rounds for time.
15. The Shorter Mile
• 100 meters run
• 5 Burpees
• 100 meters run
• 10 sit-ups
• Four Rounds for time
16. Super 30
• 30 Squats
• 30 Pushups
• 30 Sit-ups
• 30 Chair Dips
• Three rounds for time.
17. The Outdoor Challenge
• 400-meter Run
• 50 Double Unders
• 10 Vertical Jump
• 100-meter Sprint
• AMRAM in 20 minutes
18. Loredo
• 24 Squats
• 24 Push-ups
• 24 Walking lunge steps
• 400 meters Run
• Perform six rounds for the time.
19. The Hundred
• 10 Burpees
• 10 Sit-ups
• 10 Squat Jumps
• 10 Pushups
• 10 Air Squats
• Two rounds for time.
20. Floor to Sky
• 15-sec Mountain Climbers
• 5 Vertical Jumps
• 5 Sit-ups
• 10 Lunge Jumps (5/leg)
• 5 Pushups
• 5 Squat Jumps
• 5 Chair Dips
• Three rounds for time:
