The five Crossfit moves you can do at home CrossFit is a program that combines a wide variety of functional movements including pull-ups, squats, push-ups, weightlifting, gymnastics, running, rowing, always varied, always changing, always producing results. Courtesy CrossFit Now you can see what all the fuss is about. ALL around Australia men's arms are thickening and women are comparing their ab muscles. Your Facebook feed is filled with former colleagues whose body fat is plummeting and friends from school who are perennially dressed in exercise gear. These people all belong to the same cult. And if you haven't heard of it yet, you're well behind the curve. You could say CrossFit is sweeping the world, but really it has swept, mopped and put on a load of washing before you've even hit the snooze button for the first time. CrossFit is the high-energy, fat-shredding, strength-building discipline that has captured the collective fitness imagination. When you go to Christmas dinner this year and your newly svelte cousin Suzy is dodging the potato salad, she'll chalk it up to CrossFit. But what if you don't know your double-unders from your muscle-ups? Fear not. An introduction to the WOD squad doesn't have to be a hassle. In fact, we've compiled five CrossFit WODs (that's Workouts of the Day, for the uninitiated) you can do at home with no equipment. MICHAEL (WODs are mostly named after people) CrossFit champion Rich Froning is the world's fittest man. Three rounds, as fast as you can, of: 800m run 50 back extensions: This is when you lie on your stomach with your hands by your ears. Keep your feet and knees glued to the ground as you raise your head, chest and shoulders off the ground as high as you can) 50 sit-ups: you remember these from PE class. Six rounds as fast as you can: 50 squats: Stand with your feet just wider than shoulder-width. Sit back like there's a chair behind you and then stand back up straight when your hamstrings are parallel with the ground. 25 triceps dips: Sit on a chair or a bench with your hands by your sides, fingers over the edge of the seat. Then slide your bum off the chair. This is your dips position. To do a dip, lower your bum to the ground while keeping your elbows pined back, not splaying out to the side like chicken wings. This exercise works the muscles at the back of your arms. No more tuckshop lady wobble. CrossFit gyms have sprung up right around the country. 24 squats 24 push-ups: the classic chest-sculptor needs no introduction. 24 walking lunges: standing with your feet at hip-width, take a long stride forward and in the same motion, drop your back knee so it's almost touching the ground. You should still be able to see your toe over your front knee. That counts as one. On your way up, take another long lunge forward with the other leg and drop the back knee again. That's two, and so on. It's basically elongated walking. Repetitive, functional exercises are at the core of CrossFit. 21 reps, then 15 reps, then 9 reps, as fast as you can, of: Overhead squats: It requires a slightly wider stance than a regular squat to help with your balance. Hold a broomstick over your head with a wide grip, so your arms are locked at the elbows. Then complete a squat as described above, keeping your arms overhead. Burpees: like a push-up on steroids. This is the one all your exercising friends have nightmares about. Start standing, then leap down into a push-up position, kicking your feet out behind you. But unlike a push-up, lower your whole body on to the ground. Then spring back up to standing position, and complete the rep with a jump, hands overhead. That's one. As fast as you can: 100 jumping jacks 75 squats 50 push-ups 25 burpees See how you go with those. Try one a day for a week, then have another crack next week and you'll notice you've shaved minutes off your time. Hold just a LITTLE longer.