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Looking for a quick Crossfit workout that’s simple and easy but not sure where to begin?

With how the champs train, for a start. WH have bought you how some of the fittest women in the games, Tara Clair-Toomey and Sara Sigmunsdottir, eat. Next up: how they train.

We caught up with Kara Webb, Nike Metcon 4 ambassador and one of the fittest women in the world, for three easy Crossfit moves you can do in any gym.

Everyone has to start somewhere, and the below build a strong foundation for a quick Crossfit workout that’ll build your strength in no time.

To help you on your way and make sure you don’t get too overwhelmed straight out, we’ve helpfully organised the moves into beginner, intermediate and advanced sections—so you know if you’re struggling with those pistol squats, you’re far from alone.

Ready to push yourself and got a kettlebell to hand? Try five rounds of ten reps of these Crossfit inspired kettlebell exercises. Get sweating.

CROSSFIT INSPIRED KETTLEBELL EXERCISES:
THREE MOVES FOR A QUICK SWEAT

BEGINNER:

1. Single Leg Kettlebell Deadlift

a. Start by leaning your torso forward and grabbing a kettlebell with both hands. Raise one leg backwards behind you, utilising your glute and core strength.

b. As you pull the kettlebell up to waist height, lower your foot to the floor. Hold for three seconds, tucking your posterior into position and makign sure to turn on your core muscles. Repeat.

INTERMEDIATE:

2. Turkish Get Up

a. Start by lying flat on your back on the floor with your left arm and leg flat on the floor and your right leg bent with the sole of your foot flat on the floor. Your right arm should be clasping the kettlebell straight above your shoulder. Don’t let the weight of the kettlebell fall on your wrist here, rather tour arm and shoulder.

b. Using your core muscles, abs and shoulders, push your upper body up off the floor. into an upright seated position. Then, being careful to keep your abs turned on, push your legs up until you are in a standing position with the kettlebell above your head the whole time. Repeat.

Top tip: Keep your eyes on the kettlebell to maintain both balance and focus.

ADVANCED:

3. Pistol Squat

a. Start with both feet planted firmly on the floor holding the kettlebell close to your chest with both hands. Be sure to keep your elbows tucked in.

b. Raising your left leg straight out in front of you and, keeping your toes pointed towards the ceiling, lower yourself down to the ground into a squat position. Keep your back up and your shoulders straight. Pause for three and propel yourself back on to two feet with your right leg. This is one to strengthen ankle mobility, but don’t be put off if you’re wobbly for the first few tries. It’s a slow burner.

The Nike Metcon 4’s are available now. Get yours at nike.com

Crossfit not your thing? Check out our guides to how to start running or the best core exercises for women at home.

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