Top 3 Cross-Fit Body Weight Exercise You Can Do At Home

While our bodies are capable of incredible feats like jumping, lifting, running, walking, carrying children, picking up groceries and many others, experts suggest we need to learn to move and train more functionally in order to complete those feats.

Truth is, you don’t need fancy equipment, hours dedicated to fitness, or even a costly gym membership when it comes to functional fitness. All you need is your own body to complete amazing tasks in your everyday life and in your personal fitness journey. Check out the top 3 cross-fit moves that require only your body weight.

 1. Air Squats

Squatting is a foundational movement that works your entire lower body, focusing on your glutes, hamstrings, calves, quads and core.

How to do:

1. Start with your feet a little more than hip-width apart. With your core tight and your weight focused on your heels, lower your glutes back and down as you raise your arms out in front of you.
2. If your mobility allows, you can go deeper than thighs parallel to the floor.
3. Drive your knees out the entire time and try to think of screwing your feet into the ground to activate your glutes.
4. Stand up to achieve full hip extension while keeping your chest lifted and repeat.

2. Jumping Squats

How to do:

1. Start with your feet a little wider than hip-width apart. With your core tight and weight in your heels, lower your glutes back and down as you extend your arms down, behind you.
2. When you hit the bottom of your squat, drive your arms up and explode up into the air.
3. Land with your knees bent, to protect your joints and prepare yourself for the next rep.
4. Remember to keep your knees out and do not let them cave in. This move is great for your glutes, hamstrings, calves, quads and core.

3. Pistol Squat

How to do:

1. With your weight in your left heel, raise your right leg up in the air (you can hold on to your right foot for more balance).
2. Slowly lower down, driving your butt back and down.
3. Since this works your balance, mobility and stabilizer muscles, you can modify by not going as deep or by holding on to something while squatting down.
4. This is a big challenge for the glutes, hamstrings, quads and calves; just make sure to do it on both legs.