Getting started with CrossFit can feel a bit intimidating, but it doesn’t have to be! The great thing about CrossFit is that it’s scalable for all fitness levels, making it perfect for anyone looking to start a healthier lifestyle—especially those of us 35 and older. Below are ten beginner-friendly workouts featuring bodyweight movements or minimal equipment like dumbbells or kettlebells.
1. Air Squats (3 Rounds of 15)
Mastering the air squat builds a foundation for strength and mobility.
2. Push-Up Ladder (10-1)
Start with 10 push-ups, then 9, 8, and so on. Modify by doing them on your knees or against a wall.
3. 10-Minute AMRAP (As Many Rounds As Possible)
- 10 Air Squats
- 10 Push-Ups
- 10 Sit-Ups
4. Dumbbell Deadlifts (3 Rounds of 10)
Use light dumbbells or any household object to learn proper hinge mechanics.
5. Step-Ups (3 Rounds of 12 Each Leg)
Grab a sturdy chair or step and alternate legs to build single-leg strength and balance.
6. Burpee Countdown (5-1)
Start with 5 burpees, then 4, 3, etc. Go at your own pace and modify by stepping back instead of jumping.
7. Farmer’s Carry (3 Sets of 50 Steps)
Hold kettlebells or dumbbells by your sides and walk to improve grip and core strength.
8. Wall Sit (3 Rounds of 30 Seconds)
Strengthen your legs and core by “sitting” against a wall.
9. Plank Hold (3 Rounds of 20-40 Seconds)
Build a strong core to support your daily movements.
10. Dumbbell Press (3 Rounds of 10)
Using light dumbbells, press overhead to improve shoulder strength and stability.
CrossFit isn’t about perfection; it’s about progress. Start slow, focus on form, and celebrate every small win. 🏋️♂️💪 If you’re ready to take the next step, book a Free No-Sweat Intro at CrossFit Unstoppable today!
Your journey to better health starts now—one rep at a time! 🏃♀️✨
