CROSSFIT AT HOME

Blast fat and torch calories whith this sweat-dripping workout

Squats

Reps: 10

Works: Glutes, legs, hamstrings and core.

Stand with your feet hip-width apart, hands on your hips (a).O Exhale and push your hips back and down as you bend your knees to lower into a squat (b). Don’t let your knees extend over your toes.OOn an inhale, push through your heels to return to standing.

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Butterfly sit-up

Reps; 10

Works: Abs

Lie on your back with the soles of your feet together, knees open to the sides and arms extended overhead, back of your hands resting on the floor (a).©Engage your core and sit up, reaching your fingers toward or past your toes (b).OWith control, slowly uncurl your spine, lowering one vertebra at a time to return to the start position.

CROSSFIT AT HOME

Squat jumps

Reps: 10

Works: Glutes, legs, hamstrings and core

Stand with your feet hip-width apart, hands on your hips. Draw your shoulder blades down your back and engage your core, to stabilise your spine, then drop into a squat (a).OPropel yourself into the air as high as you can, fully extending your hips, knees and ankles (b). OLand with your trunk slightly forward, head aligned with your spine, and keep your abs engaged to protect your spine. Immediately lower back into a squat position.

CROSSFIT AT HOME

Tricep dips

Reps: 10

Works: Triceps and shoulders

Sit at the front of a chair, and hold the sides with your hands.

Place your feet on the floor in front of you, knees bent to 90 Keeping your arms straight, shuffle forward until your bottom is at the edge of the seat (a). C Bend your elbows and lower your hips until your upper arms are parallel to the floor (b).OPush through the heels of your hands to return to the start position.

CROSSFIT AT HOME

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