Having moved most of their classes online during lockdown, this is a similar workout to what you might see as part of Base Fitness & CrossFit's extra weekly ‘at-home workouts’ released to members.
This full-body workout should take anywhere from 10-20mins to complete and is a classic CrossFit style “chipper” workout, designed to get you working!
This workout is for time, meaning, set a timer and see how quickly you can get through the exercises with good form. Good luck.
You will need:
- Some space, with good head room, a stopclock, a towel, and some water
TOP TIP:
To tackle this workout, adjust each movement depending on your ability level. If you’re newer to exercise, considering changing up the number of reps performed as well. Even if you half the reps, you will still be getting an excellent workout in.
WORKOUT: Burpees X 10; Push Ups X 20; Sit Ups X 30; Step Ups X 40; Air Squats X 50; Step Ups X 40; Sit Ups X 30; Push Ups X 20 and Burpees X 10
BURPEES
Start in a standing position. Place your hands on the floor by your feet and step or jump yourself into a plank position. Lower your body to the floor until your chest and hips are on the floor. As soon as you are down, reverse the movement by jumping or stepping your feet back to your hands and standing tall. Don’t forget to jump and clap at the top!
PUSH-UPS
Start in a Plank position with your hands placed underneath your shoulders. Slowly lower your body to the floor in one straight line until your chest and hips are touching the ground.Try to keep your elbows tucked in towards your body as you go down. Push yourself under control back up into the plank position to finish the rep.
SIT-UPS
Start lying down on the ground with your feet touching and knees out to the side in a diamond position. Raise your hands to touch the ground behind your head. From there, sit yourself all the way up until you can touch your feet. Lower yourself back under control and return arms to the starting position. We recommend performing these on a mat if you can.
STEP-UPS
Find a sturdy object that you can step up on. Ideally, you’ll have something that is approx. knee/hip height, however if this is too high, a small step or your stairs will work perfectly! Step up using one leg at a time Take a moment on the top with both legs to find your balance and then return down on the leg you used to get up. Alternate legs to complete your 40 repetitions. Try to keep your heel down as your stepping up and knee in line with your toes as you raise up and down.
AIR SQUATS
Start with your feet under your hips or slightly wider with toes pointing forward, orjust slightly turned out at 1 o’clock. To squat down, imagine you are sitting back into a chair and lower yourself down under control, with knees tracking in line with your toe and heels down throughout the movement. Try to keep your chest up and eyes looking forward as you squat down.
(THEN WORK YOUR WAY BACK TO BURPEES)
STRETCHES
If you have any questions about the movements or need advice on stretching, don’t hesitate to reach out to the guys on: info@basefitness.co.uk
