The Best CrossFit Workout for Beginners

Reebok athlete Bex Hall shares her advice on getting started with CrossFit

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CrossFit is the sport of choice for the most badass women at your gym, but lifting twice your bodyweight and hanging from ropes probably seems like a distant dream. So where do you start? We got the low down from team Reebok athlete Bex Hall to find out how we can get CrossFit ready from home. Do 2-3 sets of 15 repetitions of each of the exercises. 

And if you still need persuding to try it out, here are the most badass CrossFit stars to follow.

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Movement 1: Air Squat

Why?

Squats are great because they strengthen your legs, glutes and abs. They use large muscle groups so therefore burn more calories.

How?

Stand with feet just outside of hips, toes slightly pointing out

Break at your hip, moving your bottom back and down, as you go down bring your arms up in order to keep chest up

Keep your weight in your heels and once bum goes below parallel, stand back up

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Finish with your knees and hips fully extended

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Movement 2: Lunge

Why?

As with squats, lunges work all the large muscle groups in your legs. But the great thing about them is that you are working your legs separately from each other – this is important if you have one side weaker than the other.  Lunges also challenge balance and engage your core muscles.

How?

Step forward with one leg, keep enough distance so your knee stays behind yours toes on the front foot

Bend both knees so they are at a 90 degree angle and the back knee touches the floor

Push back with the front leg and return to standing

Swap legs.

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Movement 3: Burpees

Why?

Burpees are brilliant! They use just about every muscle in your body and therefore get your heart rate up and burns a lot of energy.

How?

Start standing fully upright

Place your hands down onto the floor

Step or jump your feet back and bring your chest and thighs to the floor

Then step or jump feet back in towards your hands

Finish by jumping up and opening your hips fully

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Movement 4: Hollow Hold

Why?

Strengthen your midline and pelvic to help you to be stronger in other exercises.

How?

Lie on the floor and place your hand in the curve of your lower back. Feel that gap

Now place your hands by your hips. If you want to make it more challenging place your arms by your ears

Lift your legs and your shoulders off the floor and try and think about getting rid of that arch in your lower back and press it into the floor

Hold this position

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Movement 5: Press up

Why?

Great for working your shoulders, triceps and abs. They are also good for improving shoulder stabilisation.

How?

Start in a plank position with your arms locked out. Ensure your hands are under your shoulders.

Bend at the elbows and keeping a solid position through your midline, bring your chest to the floor. Press back up.

This move can also be performed in the same position but with your knees on the floor if a full press up is too difficult.

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Bex is wearing Reebok CrossFit products.

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