Are you in need of an extra dose of motivation to push through your CrossFit workouts? Look no further! In this blog post, I’ve curated a list of 100 motivational CrossFit quotes that will help ignite the fire within you and push you to reach new heights in your fitness journey.
These quotes are not just mere words; they are powerful reminders of the mental and physical strength required to excel in the sport of CrossFit.
Whether you’re a seasoned CrossFit athlete or someone just starting out, these quotes will inspire you to conquer your fears, embrace the pain, and push beyond your limits.
CrossFit is more than just a workout; it’s a lifestyle that demands dedication, perseverance, and a mindset of continuous improvement.
In this carefully compiled list, you’ll find quotes from famous athletes, insightful sayings from CrossFit coaches, and timeless words of wisdom that will fuel your determination and keep you focused on your goals.
These quotes touch on various aspects of the CrossFit experience, from overcoming obstacles to the importance of community support.
As you read through these quotes, reflect on how they resonate with you and consider how they can impact your mindset during workouts when faced with difficult challenges, and in your day-to-day life.
The power of motivation lies in the ability to fuel your drive and keep you going, even when the going gets tough.
So, are you ready to tap into your inner athlete and unleash the full potential of your CrossFit journey?
Let’s dive into this collection of 100 motivational CrossFit quotes that will inspire, empower, and push you to be the best version of yourself.
Get ready to harness the power of these words and let them fuel your determination as you conquer new heights in your fitness journey.
Get your head right, strap on your lifting shoes, and prepare to be inspired as we explore these powerful words of motivation. Let’s dive into the world of CrossFit and ignite the fire within!
“A champion is someone who gets up when they can’t.” – Jack Dempsey
“Pain is temporary. Quitting lasts forever.” – Lance Armstrong
“Doubt me, hate me, you’re the inspiration I need.” – Conor McGregor
“Success isn’t given. It’s earned. On the track, on the field, in the gym. With blood, sweat, and the occasional tear.” – Nike
“The body achieves what the mind believes.” – Unknown
“Lift heavy, lift often.” – Unknown
“If it doesn’t challenge you, it doesn’t change you.” – Fred DeVito
“Rise and grind.” – Unknown
“Your only limit is you.” – Unknown
“Train like a beast, look like a beauty.” – Unknown
“Don’t stop when it hurts, stop when you’re done.” – Unknown
“Be proud, but never satisfied.” – Unknown
“Stronger than yesterday.” – Unknown
“The clock doesn’t lie.” – Unknown
“No pain, no gain.” – Unknown
“Sweat is fat crying.” – Unknown
“Your body can do anything. It’s your mind you have to convince.” – Unknown
“Be relentless in the pursuit of your goals.” – Unknown
“Clear your mind of can’t.” – Unknown
“The only workout you regret is the one you didn’t do.” – Unknown
“Embrace the pain, it’s the only way to grow.” – Unknown
“There are no shortcuts to any place worth going.” – Unknown
“The harder the battle, the sweeter the victory.” – Les Brown
“Strength doesn’t come from what you can do. It comes from overcoming what you once thought you couldn’t.” – Rikki Rogers
“The pain you feel today will be the strength you feel tomorrow.” – Unknown
“If it’s raining, bring an umbrella. If it’s not raining, what’s your excuse?” – Unknown
“When you feel like quitting, think about why you started.” – Unknown
“The only way to finish is to start.” – Unknown
“You don’t always get what you wish for, but you always get what you work for.” – Unknown
“Don’t count the days, make the days count.” – Unknown
“It’s supposed to be hard. If it wasn’t hard, everyone would do it. The hard is what makes it great.” – Tom Hanks
“The pain of discipline is far less than the pain of regret.” – Sarah Bombell
“The only bad workout is the one you didn’t do.” – Unknown
“Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle.” – Christian D. Larson
“Success is not the result of spontaneous combustion. You must set yourself on fire.” – Reggie Leach
“You don’t have to be great to start, but you have to start to be great.” – Zig Ziglar
“The greatest adaptation of CrossFit is between the ears.” – Pat Sherwood
“It’s not about being the best. It’s about being better than you were yesterday.” – Unknown
“It’s not about the weight you lift, but the weight you feel lifted off your shoulders after a tough workout.” – Unknown
“I do CrossFit because I can, because I’m able, and because I want to be better than I was yesterday.” – Unknown
“Keep going until you’re proud.” – Unknown
“The real workout starts when you want to stop.” – Unknown
“Sweat is just fat crying.” – Unknown
“The only thing standing between you and your goals is the story you keep telling yourself.” – Unknown
“Fail, learn, grow, repeat.” – Unknown
“Your mind will quit a thousand times before your body will. Feel the pain and do it anyway.” – Unknown
“The best way to predict your future is to create it.” – Peter Drucker
“Don’t watch the clock, do what it does. Keep going.” – Sam Levenson
“Your strength comes from the pain you push through.” – Unknown
“Beast mode: ON.” – Unknown
“Don’t wish for it, work for it.” – Unknown
“You are stronger than you think.” – Unknown”
The difference between the impossible and the possible lies in a person’s determination.” – Tommy Lasorda
“Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing or learning to do.” – Pelé
“Train hard and your body will follow.” – Unknown
“If you want something you’ve never had, you must be willing to do something you’ve never done.” – Thomas Jefferson
“The only bad workout is the one you didn’t show up for.” – Unknown
“Your body is capable of amazing things. It’s your mind you have to convince.” – Unknown
“The pain you feel today will be the strength you feel tomorrow.” – Unknown
“Winners don’t wait for chances, they take them.” – Unknown
“Success is not just about hitting PRs. It’s about pushing your limits and doing things you never thought possible.” – Unknown
“Chase your dreams, crush your goals.” – Unknown
“Pain is temporary, pride is forever.” – Unknown
“Every day is a new chance to get stronger, to eat better, to live healthier, and to be the best version of yourself.” – Unknown
“You don’t have to be first, you just have to finish.” – Unknown
“The struggle you’re in today is developing the strength you need for tomorrow.” – Unknown
“Don’t stop when you’re tired. Stop when you’re done.” – Unknown
“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” – Unknown
“Every champion was once a contender that refused to give up.” – Rocky Balboa
“Be the hardest-working person you know.” – Unknown
“You don’t get what you wish for, you get what you work for.” – Unknown
“The greatest pleasure in life is doing what people say you cannot do.” – Unknown
“Life is tough. But so are you.” – Unknown
“Success is the sum of small efforts, repeated day in and day out.” – Robert Collier
“Make your dreams as loud as your workout playlist.” – Unknown
“The best athletes are made in the off-season.” – Unknown
“One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success out of his life.” – Edward B. Butler
“The struggle you’re in today is the strength you need for tomorrow.” – Unknown
“I may not be the strongest, I may not be the fastest, but you can bet I’ll be the one working the hardest.” – Unknown
“Tough times never last, but tough people do.” – Robert H. Schuller
“The only time you should ever look back is to see how far you’ve come.” – Unknown
“If it doesn’t challenge you, it doesn’t change you.” – Unknown
“The pain of discipline is nothing compared to the pain of regret.” – Unknown
“Be humble, be hungry, and always be the hardest worker in the room.” – Dwayne Johnson
“You have to believe in yourself when no one else does. That’s what makes you a winner.” – Venus Williams
“The CrossFit community is a family united by pain, sweat, and the pursuit of greatness.” – Unknown
“You’re only one workout away from a good mood.” – Unknown
“Don’t stop until you’re proud.” – Unknown
“Set goals, crush them, and repeat.” – Unknown
“You are stronger than you think you are. Rise above the pain and conquer.” – Unknown
“The human body is capable of amazing physical deeds. If we could just free ourselves from our perceived limitations and tap into our internal fire, the possibilities are endless.” – Dean Karnazes
“Your body can stand almost anything. It’s your mind that you have to convince.” – Unknown
“I am the creator of my destiny and the chief architect of my success.” – Unknown
“You don’t find willpower, you create it.” – Unknown
“The pain you feel today will be the strength you feel tomorrow.” – Unknown
“Obsessed is how the lazy describe the dedicated.” – Unknown
“Your body is the only place you have to live. Take care of it.” – Jim Rohn
“Train insane or remain the same.” – Unknown
“Do it for the after photo.” – Unknown
“You don’t stop when you’re tired. You stop when you’re done.” – Unknown
These 100 motivational CrossFit quotes serve as a constant reminder of the mental and physical strength needed to excel in CrossFit.
Let these words of wisdom inspire you to push through challenges, embrace the pain, and strive for greatness on your fitness journey. With the right mindset and determination, there are no limits to what you can achieve in the world of CrossFit.
So, go forth, embrace these quotes, and unleash your full potential as you take on new challenges and become the best version of yourself.
Remember, you are strong, you are capable, and you have the power to achieve greatness. Keep pushing, keep growing, and keep inspiring others along the way.
This hip opening exercise can be used as part of your warm up or as part of your main functional training program.
Due to most peoples sedentary lifestyles the hips can become very stiff with limited mobility. Tight hips will cause lower back issues and general movement compensations.
This functional movement exercise not only opens the hips but also strengthens the core muscles and improves mobility in the upper spine too, another common area that lacks mobility due to too much sitting.
Breathing is a key part to this exercise so ensure that you breathe out as you sink your hips down into the movement.
Workout Example: Try 20 alternating repetitions with controlled breathing
# 3 – Single Leg Dumbbell Row
Rowing exercises are very important because not only do they counteract all the sitting that we do but they also target a huge amount of neglected muscle mass on the back.
As soon as you start standing on one leg and performing a row lots of great things start to happen.
Standing on one leg improves hip stability which is essential because most people have weak external rotation which affects gait.
The one legged stance also encourages greater core activation in order to deal with rotational forces placed on the body during the one arm row.
A flat back is vital throughout this functional training exercise to keep the spine protected.
Try to work on the mid back muscles by rowing towards the hips rather than shrugging the shoulders.
Workout Example: Try 8 repetitions each side, rest 60 seconds and repeat for 3-4 sets.
Functional Training Workout: 1 Left Side, 1 Right Side, 2 Left Side, 2 Right Side, continue for as high as you can go.
# 7 – Side Lunge with Reach
Not enough people perform the side lunge and by adding a reach it creates yet another dimension.
Side lunges work into the buttocks as you overload the one side.
They also encourage strengthening of the back extensors as you struggle against gravity to keep your chest up.
Finally, they are excellent at increasing hip mobility as the legs are separated during the lunge.
Ensure during the lunge that the chest is kept high and the weight is kept back on the heels rather than the toes.
As you get the hang of this functional training exercise and you start to warm up try to get deeper and deeper towards the floor for added hip mobility.
Now for a great warm up exercise that can be used before you start your main workout or as part of your workout session.
This functional exercise works the shoulder stabilisers but also your core stabilisers as you move dynamically from the kneeling to the standing position.
The core muscles act in many different ways depending upon your foot position, so your core may be strong during the squat but weak during the lunge.
Just because you have ripped abs doesn’t mean you can stabilise your spine correctly during movement.
Take your time with the exercise and feel how your shoulders and core work hard to stabilise the dumbbells above your head.
Functional Training Workout: Try 10 Leading with the Right leg and the 10 leading with the Left leg.
# 9 – Stir the Pot with a Stability Ball
If you are ready for a serious core exercise then this is the one for you.
This functional exercise works also every muscle of your core along with your shoulders, back, chest, buttocks and legs.
You begin in a standard plank position on the stability ball but then rotate the arms around in a circle going as far forwards as you can manage.
The further forward you push your elbows away from you the harder the exercise becomes.
I would recommend that everyone master the regular plank first before moving onto this more advanced exercise. Keep the core muscles tight at all times and never let the hips sag below horizontal.
Functional Training Workout: 3 Rotations Clockwise, 3 Rotations Anti-Clockwise
# 10 – Dumbbell Reverse Lunge and Press
During this super calorie burning functional exercise we combine two huge movement patterns the lunge and the overhead press.
As you perform the reverse lunge you use the forward momentum coming out of the movement to help you drive the dumbbells above your head.
Try and combine the two movements rather than just lunging first and pressing second.
Alternating legs after each press will ensure that you use as many muscles as possible throughout your workout.
Functional Workout Example: Try 20 alternating repetitions, rest 60 seconds and repeat 3-4 times for a serious fat burner!
# 11 – Kettlebell Snatch
This kettlebell exercise is great at connecting the lower half of the body with the top half.
You will work practically every muscle in your body during this explosive functional training exercise.
The Kettlebell snatch can be hard to master and certainly should not be attempted by the beginner.
Good stable shoulders, practical core strength and even good grip strength is required to ensure that you make it through this exercise in one piece.
However, once perfected the Snatch is one of the best explosive exercises around.
The stability ball push up takes away the stable floor and adds a real challenge to the chest, shoulders and core muscles.
The wrists and forearms will also get a good workout from this push up variation.
If you are new to this type of functional exercise then you may want to have someone hold the stability ball in place before you start doing the exercise alone.
Keep the core rigid and tight throughout the exercise and experiment with wrist position until you find one that suits you best.
Workout Example: 10 reps, rest 60 seconds and repeat for 3-4 sets.
Conclusion to Functional Training Exercises
So that completes my list of 13 Functional Training Exercises.
You will notice from the list that we have an exercise for every important movement pattern:
Squat
Lunge
Deadlift
Push
Pull
The 13 functional training exercises also incorporate the 3 fundamental movement planes:
Frontal (side to side)
Sagittal (forwards and backwards e.g.. running)
Rotational (twisting around the centre line)
Why not try incorporating 1 or 2 of the above exercises into your standard workout program.
I think you’ll be amazed at the difference they will make.
Medicine Ball exercises are excellent for all levels of conditioning from complete beginners to the experienced athlete.
You can use medicine balls in various ways to produce everything from general conditioning and fat loss to increases in strength and power for sports.
The faster more dynamic medicine ball exercises should be reserved for the more advanced athlete and the static exercises for the beginner.
Please be warned that performing dynamic exercises with a heavy medicine ball can cause extreme muscle soreness post workout so always start off light and progress gradually.
Watch all 41 Medicine Ball Exercises below:
Medicine Ball Exercises List
Here is a list of Medicine Ball Exercises starting with the exercises for beginners at the top and processing down to the more advanced options further down the list.
1 Medicine Ball Slingshot
Muscles used: Shoulders, Core Summary: An excellent warm up exercise that requires a little practice to stop you losing control of the medicine ball. Practice working in both directions changing every 10 – 20 reps.
2 Medicine Ball Halo
Muscles used: Shoulders, Upper Back Summary: A great warm up movement that will loosen the shoulders, neck and upper back. Be sure to keep the medicine ball as close to the neck as possible. Try changing directions every 5 – 10 reps.
3 Medicine Ball Squat
Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings, Hips Summary: One of the most important movement patterns, the squat can be performed by holding a medicine ball close to the chest throughout. Excellent for beginners because it acts as a nice counterbalance as you sit back onto your heels.
4 Medicine Ball Step Up and Press
Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings, Hips Summary: A very practical and functional exercise that involves stepping up onto a box and then pressing overhead. Try to ensure you pull yourself up onto the box with your front leg rather then pushing from your rear leg. Try alternating legs or leading with the same leg each time.
5 Medicine Ball Squat and Lateral Step
Muscles used: Core, Glutes, Quads, Hamstrings, Hips Summary: Similar to the medicine ball squat exercise but this time you step to the side before descending into the squat. Slightly more challenging and cardiovascular. Try alternating sides when you step.
6 Medicine Ball Bob and Weave Exercise
Muscles used: Back, Core, Glutes, Quads, Hamstrings Summary: A great cardio movement for beginners as well as improving strength and flexibility in the hips. Many workouts forget to focus on lateral movements like this one but the benefits can be very rewarding especially for sports.
7 Medicine Ball Squat and Push
Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings, Hips Summary: For this exercise we take the squat to a slightly more advanced level by adding in a forward chest press at the top of the movement. Be sure not to lean backwards during the chest press and keep your core tight and engaged throughout.
8 Medicine Ball Static Lunge
Muscles used: Glutes, Hamstrings, Core, Hips Summary: The lunge is a demanding movement but well worth the effort because it not only conditions the legs and buttocks but is also very cardiovascular. A great movement for improving your hip flexibility too.
9 Medicine Ball Overhead Squat
Muscles used: Back, Core, Glutes, Quads, Hamstrings, Hips, Shoulders Summary: This more advanced squat exercise will help to straighten out any squat alignment issues you may have as well as strengthening your entire body. Holding the medicine ball overhead also makes your heart worth harder as it has to pump blood all the way up to your hands.
10 Medicine Ball Lateral Step Up and Press
Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings, Hips Summary: We have already worked on the regular step up, now we start to strengthen the hips with this lateral movement. Again make sure to pull yourself up with the front leg rather than pushing up from the rear leg.
11 Medicine Ball Cossacks
Muscles used: Back, Core, Glutes, Quads, Hamstrings, Hips, Adductors Summary: An excellent hip opening and strengthening exercise that is fun to perform. Keep your feet in the same position throughout the entire exercise. Start off steady and keep getting deeper into the movement with each repetition.
12 Medicine Ball Half Kneeling Press
Muscles used: Shoulders, Triceps, Core, Glutes Summary: You will need good balance and control as well as core strength and glute activation in order to perform this exercise correctly. Don’t allow yourself to arch at the lower back or for your buttocks to drift backwards. Stay strong and engaged!
13 Medicine Ball Clean and Press
Muscles used: Shoulders, Triceps, Back, Core, Glutes, Quads, Hamstrings, Hips Summary: A great functional exercise that simulates picking something up from the floor and placing it up and over your head. Almost all of your muscles are engaged throughout this movement. Be sure to keep a nice flat back as you pick up and lower the medicine ball.
14 Medicine Ball Reverse Lunge
Muscles used: Core, Glutes, Quads, Hamstrings, Hips Summary: One of the best exercises for strengthening and conditioning the buttocks and legs. Keep your chest up throughout the movement and work on pulling yourself up using the front leg.
15 Medicine Ball Single Leg Deadlift
Muscles used: Back, Core, Glutes, Quads, Hamstrings, Hips Summary: Develop strong hamstrings for sports and excellent balance with this exercise. Work on keeping your back nice and flat throughout the movement by keeping your chest up.
16 Medicine Ball Overhead Warm Up
Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings Summary: A great intermediate exercise for warming up the lunge movement pattern. Keep the medicine ball overhead as you move from standing to the tall kneeling position. Use a mat to protect your knees!
17 Medicine Ball Forward Lunge
Muscles used: Core, Glutes, Quads, Hamstrings, Hips Summary: A slightly more challenging lunge variation than the reverse lunge exercise. Try to avoid rocking too far forwards by stepping first and then dropping straight down into the lunge position.
18 Medicine Ball Squat and Press
Muscles used: Shoulders, Triceps, Core, Glutes, Quads, Hamstrings, Hips Summary: Looking for a full body exercise that is also good for fat burning then this is the medicine ball exercise for you. Very cardiovascular! Ensure you have mastered the other squat variations before moving onto this one.
19 Medicine Ball Static Lunge and Press
Muscles used: Shoulders, Triceps, Core, Glutes, Quads, Hamstrings, Hips Summary: This lunge variation is surprisingly challenging on your balance as both feet should not move throughout the entire exercise. A good full body exercise and very cardio too.
20 Medicine Ball Squat and Rotational Press
Muscles used: Shoulders, Triceps, Core, Glutes, Quads, Hamstrings, Hips Summary: Another functional exercise that mixes a squat with a rotational press. Excellent for improving upper body mobility as well as conditioning the full body from head to toe. Alternate sides after each repetition.
21 Medicine Ball Overhead Forward Lunge
Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings, Hips Summary: An intermediate level lunge option that challenges the core muscles further as you have to try and stay tight to avoid lower back arching. Also more cardiovascular than the regular lunge as the heart must work harder to pump blood up to the hands.
22 Medicine Ball Push Up Single Hand
Muscles used: Shoulders, Triceps, Chest, Core Summary: You can challenge your shoulder stability and improve your single arm chest strength by performing a push up with one hand on a medicine ball. For this exercise you roll the medicine ball across and change hands each repetition.
23 Medicine Ball Lunge with Rotation
Muscles used: Upper Back, Core, Glutes, Quads, Hamstrings, Hips Summary: A tricky lunge variation that will challenge both your balance and mobility through your hips and upper back. Be sure to lunge first and rotate second rather than doing them both at the same time.
24 Medicine Ball Double Lunge
Muscles used: Core, Glutes, Quads, Hamstrings, Hips Summary: A really challenging exercise that overloads the one leg and buttock as well as raising the heart rate very quickly. For a more advanced variation try not to put your foot down as you move from forward lunge to reverse lunge.
25 Medicine Ball Chest Pass
Muscles used: Shoulders, Triceps, Core, Chest Summary: A dynamic medicine ball exercise that involves explosively pushing a medicine ball against a wall. You can also perform this exercise with a partner.
26 Medicine Ball Bulgarian Lunge
Muscles used: Core, Glutes, Quads, Hamstrings, Hips Summary: For single leg strength the Bulgarian lunge is a very good choice. Just raising the real foot off the ground makes a huge difference to the demands on the front leg and buttock. Careful not to raise the rear leg too high if your hip flexor flexibility is not too good.
27 Medicine Ball Push Up
Muscles used: Shoulders, Triceps, Core, Chest Summary: The instability of the medicine ball on the floor creates a great way to challenge your chest, arms and shoulders when performing a push up. Ensure the arms bend backwards along the body and the medicine ball is under the centre of the chest.
28 Medicine Ball Overhead Reach Reverse Lunge
Muscles used: Shoulders, Triceps, Glutes, Core, Hamstrings, Quads, Hips Summary: A dynamic lunge variation that challenges both strength, flexibility and cardio. As you step backwards into the reverse lunge reach up and backwards with the medicine ball. Keep your core muscles tight and engaged throughout to protect your lower back.
29 Medicine Ball Side Lunge
Muscles used: Back, Core, Glutes, Quads, Hamstrings, Hips Summary: You can improve your hip flexibility and develop strong buttocks and legs with this exercise. Great for sports! Make sure to keep your chest up and heels on the floor.
30 Medicine Ball Crescent Squat
Muscles used: Shoulders, Core, Back, Obliques, Glutes, Quads, Hamstrings, Hips Summary: You will need good coordination for this medicine ball exercise as you move in a crescent shape from a squat into the standing position. Don’t make the mistake of bending your lower back at the bottom of the squat position.
31 Medicine Ball Chopping Forward Lunge
Muscles used: Shoulders, Core, Obliques, Glutes, Quads, Hamstrings, Hips Summary: A excellent way to add a little more dynamic movement to your forward lunges. Chop down and across the front leg while keeping your chest up. You can perform this exercise walking forwards and alternating sides or keep repeating over the same leg.
32 Medicine Ball Overhead Front Slam Exercise
Muscles used: Shoulders, Lats, Core Summary: A dynamic core exercise that will take some practice to activate the core muscles correctly. Actively use the core muscles to pull you down as you slam the medicine ball to the floor.
33Medicine Ball Pistol Squat
Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings, Hips Summary: One of the best single leg exercises to condition your mobility, strength and balance. Use the medicine ball to act as a counterbalance as you perform the exercise.
34 Medicine Ball Crescent Reverse Lunge
Muscles used: Shoulders, Core, Obliques, Glutes, Quads, Hamstrings, Hips Summary: An advanced lunge variation that takes the medicine ball up and over the head in a crescent shape during each repetition. Great for the core muscles and challenges your cardio too!
35 Medicine Ball Deck Squat
Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings, Lats Summary: A fun exercise that requires good hip mobility as well as strength in order to complete the movement. Use the medicine ball to propel you up from the bottom position.
36 Medicine Ball Overhead Throw
Muscles used: Shoulders, Lats, Back, Core Summary: Think of a soccer throw and you will understand the movement here. Challenging on the Lats and core muscles so be careful to warm up well and do not use a heavy medicine ball.
37 Medicine Ball Front Chop
Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings, Hips Summary: In many ways this medicine ball exercise is like the kettlebell swing. It can feel very strange at first but once mastered it is a very effective exercise for the entire body. Be sure to keep the chest up and hinge from the hips.
38 Medicine Ball Jumping Squats
Muscles used: Core, Glutes, Quads, Hamstrings, Hips Summary: Develop explosive power in your legs using this jumping squat exercise holding a medicine ball close to your chest. Definitely not one for beginners!
39 Medicine Ball Downwards Diagonal Chop Exercise
Muscles used: Shoulders, Back, Obliques, Core, Hips Summary: A challenging exercise that requires good body alignment throughout. Ensure to keep your chest up and lower back flat. As you chop down with force your body will have to absorb the movement which can leave you feeling sore (DOMS). Start with a very light medicine ball.
40 Medicine Ball Jumping Lunges
Muscles used: Core, Glutes, Quads, Hamstrings, Hips Summary: Develop explosive legs in the lunge movement pattern with this exercise. Definitely not one for the beginner and a good warm up needed beforehand. Very cardio too!
41
Medicine Ball Upwards Diagonal Chop Exercise
Muscles used: Shoulders, Back, Core, Obliques Summary: A very advanced exercise that requires good coordination otherwise it can feel “just weird”. Keep the core tight and engaged throughout. Be careful and use a very light medicine ball to practice.
Have you tried any of these Medicine Ball exercises? Let me know more below…
It’s a common misconception that you need to lift weights in order to build muscle.
For most people bodyweight exercises are an excellent place to start on your bodybuilding journey.
It is certainly possible to out grow bodyweight exercises as your strength improves but you rarely see many people really challenging themselves by just using their own bodyweight.
In order to build muscle you need to create overload and also add density.
So not only will you need to perform exercises that challenge you but also you will need to repeat them 3-5 times with only a 1 – 2 minute rest between sets.
Your starting point with all the following exercises will be dependent on your current level of strength and stability.
I will presume that you are proficient at the basics like regular bodyweight: Lunges, Squats and have good Core Strength. If not, I highly recommend that you master these fundamental movements first.
# 1 – Bulgarian Lunge
This variation of the Lunge is an excellent introduction into single leg strength training.
Start in a static lunge position and raise the rear foot on a step or box at approximately 6 – 12 inches off the floor.
From this position lunge down allowing your back knee to get as close to the floor as possible.
Keep your chest up throughout the full movement and ensure you temporarily straighten the front leg with each repetition.
If you suffer with tight hip flexors then you will feel a pulling on the back thigh as you drop down into the lunge. Try 8 – 12 on each side.
# 2 – One Hand Raised Push Ups
Once you have out grown the regular Push Up you can make it more demanding by raising one hand on a block or push up bar.
Once you raise the one hand you put more demands on the other side of the body, especially the chest and triceps.
It is VERY important that you keep your body flat and in line with the floor, in other words you will not be straightening the arm that is raised on the block.
I would recommend that you start with a block of 3 inches off the floor and as you get stronger you can work up to 12 inches.
Try 8 – 12 on each side.
# 3 – Inverted Bodyweight Row
This exercise is highly underused and will not only help build muscle on the back of your body but add muscle to your forearms too!
You will need a parallel bar to lie underneath in order to perform this exercise.
I have seen the exercise performed under sturdy tables too!
Keep your body tight, and palms pointing away as you row up to your sternum.
To increase the intensity you can raise your feet off the floor and onto a bench or Swiss Ball. Shoot for 8 – 12 slow and controlled repetitions.
# 4 – Pistol Squat
Also known as a Single Leg Squat.
You will need good single leg strength, mobility and stability in order to master this exercise.
Holding one leg out in front of you lower yourself down into a deep squat, pause at the bottom and then drive back up to the top keeping your weight back and on your heal.
If you find this movement too difficult practice dropping down into a chair and then driving back up.
Alternatively use a band, TRX or chair to help keep your balance.
Again 8 – 12 reps on each leg.
# 5 – Pull Ups and Chin Ups
One exercise that most people never grow out of.
Excellent for developing the back, as well as the biceps.
You will find Chin Ups, palms facing you, much easier as the biceps and overall flexion of the body helps the movement.
Pull Ups are tougher especially as your grip gets wider apart.
If you struggle to perform either of these variations then you can use a band under one foot to help with the movement or put one or both feet on a chair.
Shoot for 8 – 12 clean repetitions.
# 6 – Side Lunge
Another Single Leg exercise that can be very demanding if performed correctly.
Step out to the side and push the hips backwards and keep your weight on your heel.
Drop down so your thigh reaches at least parallel with the floor before driving back up into the top position.
Keep your chest up throughout the whole movement.
If you want to really challenge this movement you can raise the non moving leg onto a step or box. 8 – 12 reps each side.
# 7 – Rope Assisted Inverted Bodyweight Row
Single arm bodyweight rows are very demanding.
If you are not at this level yet but find regular bodyweight rows are not challenging enough for you then this variation will help.
Set up as for a regular inverted bodyweight row except hold with one hand a 6 inch strap or belt attached to the bar.
Keep your body level as you perform the exercises as usual.
You will not be able to totally straighten the one arm. Again aim for 8 – 12 repetition per arm.
# 8 – Rope Assisted Pull Ups and Chin Ups
This is a way to make your Pull Ups and Chin Ups even harder and to get you well on your way to performing a single Arm Pull Up or Chin Up.
Just like with the Inverted Rows above you can use a 6 inch rope or strap to hold with the one hand.
Using this method overloads the one side and makes the exercise so much more challenging.
Ultimate goal is 8 – 12 on each side.
# 9 – Double Lunge
You can seriously overload your quads and buttocks by performing this exercise.
Imagine that your one foot is stuck to the floor then lunge forwards and backwards without putting your foot down between movements.
The movement should be smooth with nice clean transition from one lunge to the next.
Once you have completed one side immediately move onto the other for a real treat!
1 repetition counts as forwards and backwards. Try 8 – 12 on each side.
Why I didn’t include the Handstand Push Up
I love handstands.
There is nothing better for developing shoulder stability than handstands!
In fact, find a stretch of grass and you will struggle to stop me from practicing my handstands and walking on my hands.
The handstand push up is different.
The idea of pushing yourself to complete close to maximum repetitions with the possibility of breaking your neck if your arms give way just isn’t something I would recommend.
By all means practice your handstands but be wary of using handstand push ups to develop muscle.
Using Plyometric Exercises for Pre-Fatigue
There are many great Plyometric or Jumping based exercises that you can use to pre-fatigue the movement pattern before performing some of the above.
Here are a few examples:
12 x Jumping Squats > 8 Pistol Squats
12 x Jumping Bulgarian Lunges > 8 Bulgarian Lunges
12 x Clap Push Ups > 12 Regular or 8 One Hand Raised Push Ups
I would not recommend that you use Pre-Fatiguing for every workout because it will really beat your body up but once every week or 10 days will produce a nice shock to your system.
I hope you enjoyed this post and it has enlivened your passion for including Bodyweight Exercises back into your program.
What bodyweight exercises do you use? Let me know more below:
Big Bang exercises use as many muscles in the body as possible during each movement.
When you engage hundreds of muscles at a time the body requires larger amounts of energy to fuel the movement. The more energy required for the movement the more calories you burn.
If you are short on time or are looking for exercises to burn maximum amounts of calories then choosing from this list will really help.
A word of warning: Most of these exercises are NOT for the beginner.
They all involve complex movements that require good balance, coordination and strength.
Due to the complexity of these exercises they also involve huge amounts of neurological involvement, something that is often overlooked in program design.
So not only are they physically tiring but mentally tiring too!
I would advise you to choose just one of these exercises per workout and start off slowly.
OK, here goes…
# 1 – Cross Body Clean and Press
This exercise is best performed with a dumbbell. You need good mobility and lower back form in order to get this one right.
Start off with the dumbbell just in front of the left foot.
Next lean down with the right hand and Clean the dumbbell up to the right shoulder keeping your back flat and driving from the hips. Next press the dumbbell overhead.
Reverse the movement by bringing the dumbbell down to the shoulder and then across the body to the left foot again.
Just 10 reps of this exercise on each side is very demanding.
# 2 – Kettlebell Snatch
The Snatch is an explosive exercise that uses most muscles in the body but predominantly the ones in the legs and back.
Using one hand, swing the kettlebell between the legs as if performing a regular kettlebell swing.
When the kettlebell reaches head height pull the kettlebell towards you and then punch your hand up and through.
Reverse the movement by throwing the kettlebell out and then controlling it as it swings back through the legs.
If you are familiar with Barbell training then the Barbell Snatch could also be classed as a big bang exercise.
A great full body movement that you can performed with Dumbbells, Kettlebells, a Medicine Ball or a Barbell.
Holding the weight at shoulder height take a good step back into a reverse lunge and ensure that the back knee gets as close as possible to the ground.
Next pull forwards from the front heel and as you start to return to the start position drive the weight overhead.
Control the weight back down to the shoulders and repeat the movement using the other leg.
The side lunge is a very demanding exercise on its own but add a clean to the movement and you seriously know you’re exercising!
Step out wide with a Kettlebell or Dumbbell held at shoulder height.
As you step sideways drop the weight down towards the ground.
When you reach the bottom of the side lunge the arm should be straight.
Next drive back up to the start position and at the same time clean the weight back to shoulder height.
Keep your back flat throughout the whole movement.
# 6 – Thruster
The classic Crossfit exercise that connects the Squat with the Overhead Press.
It’s important that you take your time with this exercise.
Ensure that you reach at least parallel with your thighs to activate your Buttocks as well as using your upwards momentum to drive the weight overhead.
You can perform this exercise with any number of difficult pieces of equipment from Dumbbells, to Kettlebells to Powerbags, to Heavy Rocks!
One of my personal favourites because it not only works on balancing asymmetries between your left and right side but also requires good Mobility, Strength, Balance, Coordination, and Cardiovascular health.
Just try 5 – 10 reps of these on each side and feel how your heart rate starts to beat!
Holding one leg out in front of your drop down into a deep one leg squat.
Without letting your one foot touch the floor drive back up to the starting position.
To activate the shoulders and back hold a weight plate, medicine ball etc. out in front of you.
# 8 – Deadlift
The grandfather of full body movements.
Using a barbell push the hips backwards as you reach down to grab the bar.
Driving from your heels with your chest up and back flat return to a standing position.
Slowly return the bar to the ground and repeat.
Note that the deadlift is labelled a Deadlift because it is lifted from a dead position. So start each repetition from the ground.
Although you use huge amounts of hips and legs during the movement, the back, and upper back also get huge engagement. Try 5 sets of 5, then rest up for a few days!
Another variation of the Thruster but this one uses a Powerbag.
Start with the Powerbag on one shoulder and perform a deep squat.
Next drive up from the bottom of the squat and at the top position push the Powerbag up over your head and onto the other shoulder. Finally drop back down into the squat and repeat.
This exercise is a fast and cardiovascular movement that will leave any fitness enthusiast gasping for breath.
Try 20 reps.
# 13 – Clean, Squat and Press
A superb Kettlebell, Dumbbell or Barbell exercise that combines the popular Thruster exercise with a clean too!
The Clean movement adds more of a Deadlift type element so you get the benefit of more back engagement.
Begin by cleaning the weight to shoulder height before dropping into a deep squat and then driving up into an overhead press.
Finally take the weight back down to the ground before repeating the movement.
# 14 – Burpee Plus
Everyones favourite, the Burpee can be classed as a big bang exercise especially if you add a few extras.
To make the exercise more demanding you can add 1-3 push ups at the bottom of the burpee and a jump at the top of the movement.
I even like to encourage forward jumps or side jumps after each repetition.
# 15 – Walking Lunge with Rotation
A fun exercise that is highly demanding for the whole body.
Holding a medicine ball, dumbbell, powerclub, or weight plate begin with a forward lunge.
As you drop down into the lunge take the weight diagonally across the body from the shoulder and across the front knee.
Pull from the front heel and step up forwards.
Next repeat on the other side taking the weight across the opposite knee.
Continue walking forwards in this way.
Try 20 total reps or choose a marker to walk towards.
# 16 – Cable Push
You will need a cable machine or a resistance band for this exercise.
Stand with the right foot in front of you in a staggered stance and the weight behind you held in the left hand.
Now press the weight forwards rotating through the rear foot as you near the end of full extension.
Not only will you get heavy shoulder and chest engagement from this exercise but the core and legs work hard too!
# 17 – Cable Pull
The complete opposite of the Cable Push, this time pulling the cable towards you from a split stance.
Again rotate the body as the cable nears the end of the movement.
Ensure that you work the full range of movement during this exercise allowing the working side to fully extend and fully flex.
Maintain a tight core through the exercise and you won’t be disappointed!
Have you tried any of these exercises? Let me know more below:
