Simple and Easy 15 min CrossFit Bodyweight Workout (Guide)

Welcome to the simple and easy 15 min CrossFit Bodyweight Workout.

What can you expect from this workout?

• Lower intensity and a full-body flow workout to get a nice sweat going
• Bodyweight only movements
• The time duration for this whole training session is around 30 minutes including a poper warm-up and cool-down
• Ideal to get you out of a bad mood

Let’s get to the workout.

Warm-Up

Before we start, I want to remind you to never skip your warm-up!

It’s just as important as your actual workout.

Just to give you a few important facts on why you should warm-up:

• Increases blood flow
• Reduces chance of injury
• Increases range of motion
• Improves performance

I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)

If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:

Simple and Easy 15 min CrossFit Bodyweight Workout

For time:
10-9-8-7-6-5-4-3-2-1 reps
Glute Bridges
Inchworm Push-Ups
Jump Squats

(click on the links for a movement demonstration)

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How to approach it?

As already mentioned at the beginning of this article, this workout is programmed on the lower side of the intensity spectrum.

You are completely in the driver’s seat here when it comes to how hard you want to push yourself.

You can either go full speed and try to finish the workout as fast as possible or go the complete oppositive route.

This is a great workout to apply if you don’t feel like moving at all or even as a recovery workout to get the blood flowing in your system and flush out all that soreness from past workouts.

You will perform three bodyweight movements that target your whole body and give you a full-body workout and some dynamic stretching with the inchworm exercise.

Curious to learn more about dynamic stretching and some other forms of flexibility training?

I suggest you read Flexibility Training for Beginners.

How to scale it?

If you need to scale this workout, start with scaling the reps.

You can either just start at a lower number like for example 8 reps or just do 10 rounds of 5 reps each.

In case you are having trouble/pain with some of the exercises, here are some suggestions on how to work around it:

• Glute Bridges: in case you are having troubles with this movement, try a bodyweight hip thrust which gives you a little bit more control of the movement
• Inchworm Push-Ups: if mobility is an issue for you, you can just go for regular push-ups or knee push-ups
• Jump Squats: a goold alternative would be air squats or if you are struggling to go deep in a squat, is the box air squat

(click on the links for a movement demonstration)

Today's workout is short & good to just get your body moving!

For time:

10 – 9 – 8 – 7- 6 – 5- 4- 3- 2 – 1

✅ Glute Bridges
✅ Inchworm Push-Ups
✅ Jump Squats

(Complete 10, 10, 10, 9, 9, 9, etc. until you get to 1,1,1)

⏲️: 12 to 15min

Give it a try! pic.twitter.com/P1hCNWYau6

— Lily | Workoutfrolic (@WorkoutFrolic) June 17, 2020

Cooldown

After a long workout like that make sure to have a proper cool-down to avoid injuries & give your body the time to recover:

Happy Sweating!