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Hey Win,
Here are a bunch of CrossFit exercises that don't involve weights.
- Burpees w/push-ups (core/chest)
- Box jumps (plyo)
- Jumping squats (quads, glutes, anaerobic)
- Jumping lunges (quads, glutes, anaerobic)
- Walking lunges (quads, glutes)
- Dips (triceps)
- Handstand push-ups (you can start out with holding handstands for 15 sec. then progressing to negatives - where you slowly lower yourself down)
- Don't know if you have access to a pull-up bar, but pull-ups, knee-to-elbows, kipping pull-ups, jumping pull-ups
Some exercises that aren't necessarily CrossFit, but are great for working into a high-intensity interval routine:
- Planks
- Side-planks
- V-ups
- Heisman poses
- jump rope
- Ski jumps
- Mountain climbers
When I can't hit CrossFit and make up my own routines, I typically do timed workouts: 1-min per exercise, as many reps as I can then move on to the next exercise.
Typical outline of interval workout is:
2 strength moves
1 high intensity anaerobic exercise (mountain climbers, box jumps, etc.)
2 strength moves
1 high intensity anaerobic exercise
1-2 strength moves
1 high intensity anaerobic exercise
I usually do the circuit twice.
If you want more weight-bearing/functional exercises, you can google that term or look up the CrossFit site. Just remember, the entire purpose behind CrossFit is compound, functional strength training exercises intermixed with anaerobic exercises creating a very high intensity 20-30 min. workout.
Hope this helps a little bit at least.
