![]() Candy is actually a Girl WOD (workout of the day). If you’re still wondering, no, this workout unfortunately doesn’t involve candy. Follow with push-ups and squats and repeat. From there, you can do a pull-up using your body weight. If you don’t feel comfortable doing that, open your door and wrap a towel around the handles. To start the pull-ups, you can use a pull-up bar, a sturdy tree branch, or a door. How-to: This workout is intense and can take as long as you need. Share on Pinterest Pull-ups Image by Dima Bazak Any weighted object you feel comfortable lifting over your head can also work: laundry detergent bottles, books, your cat (j/k). Workout equipment alternatives: If you don’t have dumbbells or a barbell, you can use a broom. Workout equipment needed: Dumbbells or barbell Note from McNichol: For movements like the strict press and row, you can complete the reps with one arm at a time instead of both. Extend arms straight, and then lift the weights straight up to chest level, squeezing shoulder blades together as you do. Your back will feel it when you’re doing the bent-over rows! Stand with your knees slightly bent, holding a weight in each hand. #Tuck jumps crossfit full#The end result should be a full hip and knee extension.įor a strict press or overhead press, hold a barbell or dumbbells at shoulder level while standing with your knees slightly bent. How-to: Deadlifts are going to make that booty burn, and the row and press target your upper body.ĭeadlifts consist of pulling a weighted barbell from the floor, raising your hips and shoulders at the same rate. Share on Pinterest Overhead presses Image by Dima Bazak Workout equipment needed: Nothing but a pair of running shoes ![]() Your lower-body muscles and endurance will really reap the benefits, according to McNichol. Running is a great form of cardio and gets that heartbeat pumping. How-to: Jump outside for this good ol’ reliable workout! If you have a treadmill, you don’t even need to leave your home. ![]() Workout equipment alternatives: Broom (hold it like a barbell), filled water bottles, or canned goods Interval running Workout equipment needed: Add dumbbells if you want to amp up the thrusters. ![]() McNichol describes thrusters and burpees as movements everyone loves to hate. Take another break before doing the final round of 9 reps of each movement. In the second round, do 15 reps of each movement. Thrusters combine a front squat and an overhead press, and burpees involve jumping up and then getting down into a plank position over and over. How-to: Complete 21 burpees and 21 thrusters, and then take a short break. Share on Pinterest Burpees Image by Dima Bazak ![]()
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