Whether you have a full home studio or a basic garage setup, CrossFit and Functional Fitness are excellent for maximising your space.
A high-intensity training program combining various sports and exercises, CrossFit style exercises is great for boosting strength, endurance, and functionality. It's also super scalable, making it suitable for beginners and advanced athletes alike, with workouts tailored to your fitness level. Start with minimal equipment and expand as you progress!
Sounds Good… What are CrossFit Exercises?
CrossFit includes a range of key exercises that are functional and useful for everyday life. Some of the main ones are:
- Deadlifts: Strengthen your back, glutes, and hamstrings.
- Squats: Build your quads, glutes, and core.
- Presses: Develop shoulder and upper body strength.
- Pull-Ups: Enhance upper body and grip strength.
- Box Jumps: Improve explosive power and coordination.
- Other exercises often involve kettlebells, cardio, and bodyweight movements.
These exercises form the core of many CrossFit routines, helping you build strength, stability, and overall fitness. The functional nature of these movements means they can improve your ability to perform daily tasks efficiently.
Creating a CrossFit Workout Program
When creating a CrossFit workout program, consider the following:
Structuring Your Workout Week: How often do you want to work out? What times fit your schedule best? A balanced approach should include at least 2 intense workouts per week, adding in up to three more of the below additional sessions focusing on different aspects like strength, cardio, and flexibility.
Training Sessions: Plan your exercises, sets, and reps. Keep workouts fresh by varying the exercises, increasing intensity, or adding new movements.
Variations for Different Fitness Levels: Start with basic movements if you’re a beginner and gradually increase difficulty by adding weight, more reps, or advanced variations.
The Workout Program
Monday: Full Body |
| Warm-Up (10 minutes): 5 minutes of light cardio (jumping jacks, high knees, skipping or bike) Dynamic stretches (leg swings, arm circles, toe touches) Workout (35 minutes): Circuit – 5 Rounds of:
Static stretches focusing on the full body |
Equipment: Barbell, Dumbbells Progression Tips: Add weight, more reps |
Tuesday: Cardio/Core |
| Warm-Up (10 minutes): 5 minutes of jump rope or light jog Dynamic stretches (leg swings, arm circles, toe touches) Workout (35 minutes): Superset 1: 5 Sets of:
Cool Down (5 minutes): Static stretches focusing on core and legs |
Equipment: Plyo Box, Mat Progression Tips: Replace box jumps with alternating step-ups to make it easier. Increase box height/ number of reps, or hold weight to make it harder. |
Wednesday: Active Recovery |
| Active Recovery (15 Minutes): Light stretching and yoga. Focus on deep breathing and relaxation. Hold each position for 3 x 30 seconds.
|
Equipment: Mat |
Thursday: Lower Body |
| Warm-Up (10 minutes): 5 minutes of light cardio Dynamic stretches (leg swings, hip circles) Workout (35 minutes): Every Minute on the Minute (EMOM): Perform each exercise at the start of every minute. When you finish, you get the remainder of the minute as rest. Minute 1: Squats - 15 reps Minute 2: Lunges - 10 reps per leg Minute 3: Glute Bridges - 20 reps Minute 4: Jump Squats - 15 reps Minute 5: Bulgarian Split Squats - 10 reps per leg Minute 6: Calf Raises - 20 reps Minute 7: Step-Ups - 10 reps per leg Minute 8: Deadlifts (bodyweight or with weights) - 15 reps Minute 9: Side Lunges - 10 reps per side Minute 10: Wall Sit - 45 seconds Repeat for 3 sets. Cool Down (5 minutes):Static stretches focusing on lower body. Toe touches, butterfly hold, hip flexor lunge, and calf pumps. |
Equipment: Barbell, Dumbbells Progression Tips: Add weight, increase depth. Can start exercises earlier (maybe every 50 seconds?) to make even more challenging! |
| Friday: Upper Body |
| Warm-Up (10 minutes): 5 minutes of light cardio Dynamic stretches (arm circles, shoulder stretches) Workout (35 minutes): Superset 1: 4 Sets of: Pull-Ups (To failure) and Push-Ups (To failure) Superset 2: 3 Sets of: Dumbbell Rows (To failure) and Chair/Bench Dips (To failure) Cool Down (5 minutes): Static stretches focusing on upper body |
| Equipment: Pull-Up Bar, Dumbbells. Progression Tips: Wear a weight vest, wider grip for pull-ups & elevate feet for push-ups. |
Now it's time to get at it! Adjust the number of sets and reps according to your fitness level, and remember to include warm-ups and cool-downs in your sessions.
Take Your At-Home CrossFit to the Next Level
As you progress, you can upgrade your equipment to match your growing fitness needs. Our Functional Fitness Collection has all the essentials to turn your garage into the perfect CrossFit studio. Shop the Functional Training Collection now.
Home gym getting tired? Need some dream studio inspiration? Check out some of our gym fitouts for ideas on creating your perfect home gym.
