With CrossFit becoming as popular as it has, it’s time you jump on the bandwagon. Don’t fool yourself, though; these are some pretty intense workouts. It’s going to take a lot of motivation, as well as perseverance to get through your workout routines, but in the end, you will love the result. If you are looking for a hard, adrenaline-pumping workout, then look no further because, with these five CrossFit exercises, you will be working hard for that summer body.

1. Pistols

Pistols can be described as standing on one foot and then lowering yourself down to the ground until your rear end is hovering above the ground. The key to this workout is to have impeccable balance as you will need to hold yourself balanced on one foot while keeping the other in front of you. If that doesn’t sound like a workout, I don’t know what does.

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2. Handstand Push-ups

Requiring a lot of balance and upper arm strength to hold yourself up. These push-ups are typically done by balancing yourself up against a wall and then using your arms to push up and down, while keeping your legs completely straight and flexed, to receive the best workout.

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3. Kettlebell Swings

For this workout, you perform 20 double-handed swings, and then 10 push-ups to follow. Then, you repeat the 20 double-handed swings and do 9 push-ups. Then another 20 double-handed swings with the kettlebell, and then 8 push-ups, and so on until you reach 1 push up. You continue to do the 20 kettlebell swings, but each time you lower the number of reps for the push-ups. This workout results in burning calories and better posture. It is also a good cardio workout without having to run to get a good workout.

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4. Burpees

Burpees are a full-body workout used for strength training. You can complete them in four steps, or in other words, a four-count burpee. You begin the exercise in a standing position, and then you move into a squatting stance with both hands on the floor. Next, you throw your feet back into a planking position while keeping your arms fully extended as though you were doing a push-up. You then jump back to the original squatting position and then stand up from that position. Burpees are a great exercise, but they are definitely harder than they appear to the eye.

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This exercise will have you crawling for your bed once you’re done. In order to deadlift weights, you need to stand with your feet shoulder-width apart and your toes right underneath the bar with the weights on it. Make sure to bend at your legs, and to keep your back as straight as possible. Keep your chest pointed up as you lift those weights to your waist. Then carefully bend properly to set the weights back to their original position on the floor.

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With these tough exercises, you’ll be wanting to quit and lay on your couch. Just keep going, and soon enough, you will achieve your goal.