Crossfit Workout! Ab & Full Body Weight Training + Warm Up Routine at the GYM


Welcome to Stay Fit and Travel with Emi! Today, I’m going to show you a bit of what I do at the gym with weights and different equipment what I train for abs, some upper body and also legs I’ll also show you my warm-up routine So if I only post my 10 minute workout at home, abs legs, booty, full body hit workout But I actually loving working out at the gym as well with weight training It definitely helped me a lot in reaching my fitness goals of having a fit and toned body that’s lean and strong Okay, question time! Why do I lift weights? Isn’t Cardio and body weight enough? Will weight lifting make me gain weight? Will it make me bulky and muscular? Doesn’t cardio already do the work for weight loss? I know that a lot of girls are scared that lifting weights or just working out in general will make them bulky and muscular and make them bigger Okay, to answer your questions first, Do you know that weight lifting can actually burn more calories in the long term? During the exercise, cardio will burn more calories That’s correct But weight training will keep the burn going for longer Basically, if you incorporate weights as part of your regular workout training, you’ll increase your muscles’ calorie burning and hence fat burning capacity And girl, I’m telling you, it’s actually very difficult to get so bulky and muscular. All those female bodybuilders or crossfitters that you see, they put an insane amount of hours into training every single day They lift very heavy weights, all follow a very specifically designed workout program and their diet is also very carefully planned in order to achieve their goal to be so strong and muscular. So unless you eat like that and train like that it’s actually very difficult for the rest of us to get to that very bulky and muscular figure Another reason I do weight training: it’s not just for my looks I talked about in my previous videos before, I’ll link it up here, that I was so unfit and weak when I first started this fitness journey, I couldn’t do a sit-up or even do a push-up I didn’t know what a squat was. I didn’t even know how to put a barbell together, let alone lifting one It didn’t feel comfortable to go to the gym as a whole, and the weight training area which is intimidating as hell to me I was like “Dude, I don’t belong there” Something like a handstand or a straight pull up, these are things I never imagined I could ever do. They never even crossed my mind So right now, I’m just so thankful that I found a workout routine both at home and also at the gym that allowed me to work towards these goals and to achieve things that I never thought my body would be able to do Enough of me talking. Let’s get changed and go to the gym! I actually do my workouts in a CrossFit gym This is where most of my workout videos you see on my Instagram are taken. It’s not a conventional gym so actually you don’t see a lot of the standard machines Here is a short tour of what my CrossFit gym looks like and you will know what equipment I mainly use in my workout First, I get my gear ready. I wear knee compression sleeves to reduce injuries to the knee joints, especially when lifting weights I also wear wrist wraps to protect my wrists Everything ready? Drink some water and let’s warm up! To get my heart rate up and the blood flowing I normally do three minutes of rope skipping alternating between 30 seconds of singles and 30 seconds of doubles Or, sometimes to change things up, I would do rowing instead It’s a great cardio option that works the entire body to burn calories And then to warm up my joints and muscles I would start with some inch worms Stretch down, walk your hands forward until your chest is on the floor Then, push back up to a downward-facing dog and walk your feet towards your hands Next one is lunges. Here, I normally add a twist to each side to warm up the core muscles as well The last one is bear crawls. Get down to all fours Then crawl forward by moving your right arm and right leg together, and then the left It really helps to warm up your shoulders and hips. Then, I move on to Shoulder Band Dislocate It helps improve your shoulders’ mobility and strength Now I’m ready for my abs workout! One of my favorite is barbell leg raises that works both the upper and lower abs Basically, you lie on the floor holding a barbell above your chest Then, slowly raise legs until they’re straight up over hips Another one that I do is Barbell Ab Rollout You start at a kneeling position Then, roll the barbell straight forward. The key here is to keep the core tight and not to arch your back The final ab workout that I want to show you is the GHD sit up Note that this is an advanced exercise because it takes relatively More strength of your abs to lift your whole body up from this large range of motion Wall walks are also an exercise that I love because it really helps build your core strength and shoulder stability Being able to do pull-ups has been my goal for a while now, so I keep practicing consistently And for those of you who also want to get a pull-up, you can first train with a band Or, by doing ring rows to strengthen your legs and biceps I always finish my workout with a set of high intensity training that lasts for 12 to 20 minutes and consists of a few exercises This is what I’m doing today I’m doing a total of three rounds, each starting with 10 box jumps over If you find box jumps intimidating you can do step ups instead And then I do 10 deadlifts. You can do it with a heavier weight and drop the bar Or, a lighter weight, but touch and go Another easier variation is to do it with dumbbells After that, I do 10 weighted squats holding a dumbbell And then I complete the round with five toes to bar, which is another great exercise for the abs Here, you can also choose to do knee raises as an easier variation I would repeat this for another two rounds making a total of three And that’s pretty much what I wanted to show you in this video I hope you like this video! Give me a thumbs-up and comment down below what other videos you would like to watch from this channel I’ll see you guys next week!

76 Replies to “Crossfit Workout! Ab & Full Body Weight Training + Warm Up Routine at the GYM”

  1. u r my 1st fav. youtuber I❤u sooooooooo mch
    nd plz make a video on , how to get perfect thighs🙏🙏🙏🙏
    luv uh alot ❤❤❤❤❤

  2. Handstand and other yoga/ pilates workout please
    Also how long did it take you to do a full push up?
    Thanks.

  3. woooooooow!! you're body is amazing
    thank you for this workout♡♡♡
    i like this type of video
    love you😍❤❤❤❤

  4. Hi Emi…thanks a lot for your sharing…I was wondering what cross fit is, now I kinda get it….erm, can you enlighten me about the concept of high intensity metabolic conditioning? What is it for? The sets you did are considered HIIT, right?

  5. omg you're a beast !! I hope there is going to have a Arms video, I don't know how to lose "fat" at this part of my body and it's pretty annoying xD Thanks for your videos it motivate me so much 🙂

  6. So like i got a gym membership right bout the time u started posting workout videos and since i love your workouts i started to workout more and home. I just paid for another month at the gym but fault bad because i felt as if i was wasting money since i do most of my workouts at home and was wondering how to do more stuff at the gym and than you just posted this….TALK BOUT PERFECT TIMING!!!! I seriously love this, this all looks so imitating like and really tough but this just completely motivated me because i wanna reach this point in which i can do all that badass workouts, THANK YOU AND I LOVE U SO MUCH!!

  7. can you do more abs workout with out any equipments…. ur videos are great ♥️♥️ love them 👌🤘🤘👌

  8. So am I the only one who's actually pretty skinny but has a belly or gets bloated like 24/7 lol I feel so bad.. I do cardio and some ab workouts twice a week and I'm eating healthy but I still can't see much of a result :/

  9. Your videos are so helpful and inspirational! I just started working out consistently like a week ago and I can barely do a set of pushups but following along with your videos has kept me going. :)) It's especially nice to hear that someone like you started off in the same spot I'm in now.

  10. Just started my fitness journey and I'm going to the gym every day or every other day. I love it but I've been kind of unsure about how to probably work out as soon as I'm done with cardio. Your videos are very helpful so thanks a lot! 🙂

  11. OMG. Best workout videos ever and my body goal. 🙂 i have been working out 4 days a week also doing BBG 2.0 for like 6 months and now I'm in week 14 .But, arms and abs are not showing enough yet. Therefore,im not sure what's wrong with my workout. The results are not showing. 🙁 I want to be strong like you. #strongandfit
    May be can you let me know how to engage core. My dream is able to push up too. Great videos always and love u lots. xoxo :*)

  12. Thank you so much.This video is so helpful.Can you make more no equipment workout videos?That will be awesome.Gorgeous

  13. I'm terrified of going to the gyms because I don't know what to do, where to start and also I'm afraid pf being stared at.

  14. This is definetly the best fitness channel… I just found it and watched all of your videos.. keep it up and you're going to get really big!! plus.. your before picture is me exactly right now so I HAD to sub..

  15. Did you have a full range of motion/was flexible before you started training? When you do your handstand your arms align with your back. Did you have to stretch to get that? Just curious! Also, I've just watched all your vids and I'm so glad I found your channel! 🙂

  16. This is the best fitness channel. Ur videos really encourage me to do it with u n I m hoping to see more videos of u🙌🏻 keep it up💕☺️

  17. Great workout! I would love to see a beginners leg focused gym workout using weights! For those of us looking to move from home workouts into the gym but not knowing how to start. I think that it's such a difficult bridge so sometimes women just stick to cardio in the gym because they don't have direction on anything else to do.

  18. i keep doing ur workouts everyday. but im still wondering, after u followed Kayla's 2 rounds of BBG , did u see a huge difference from ur butt ? i mean did it grow bigger or sth ? haha anyway thanks for ur videos

  19. HEY! how long overall did it take for you to achieve the toned body? how long did it take until you started seeing changes?

  20. It would be so cool if you could a butt & thigh workout but please do a knee friendly and not one with just squats. I love your videos so much!! 💗

  21. great video! you have inspired​ me to do more cross fit and HIIT workouts. thanks for sharing! what gloves or grips do you use during your workout here?

  22. You and Chloe are amazing .. you just make me happy with my workout even with the slow results… your ABS is my goal … wish me a luck

  23. It would be great to see an upper body and lower body workout ie like pull ups, barbell rows, military press… whatever you do. How often do you train like this? How much cardio and hiit circuits? Xxxx

  24. hi Emi, for the barbel leg raise, have you ever heard a crack from your spine, Is that normal in that position I always heard the crack sound.

  25. Lowkey u inspired me to go hit the gym! Tho i did spend a third of the time looking at the instruction sheet on how to use the machine cuz everything is so new!

  26. Hi Emi! Love your videos!! I'm so inspired by you and you help me out of bulimia! Now because of you, I'm interested in crossfit! Can you make more videos about your crossfit training? love uuuuu!!

  27. Do you have any recommendations for weight training in terms of being a teenager? Is CrossFit an option at this age? Thank you Emi!

  28. My name is bristy. I'm 60 kg.nd my height is 5.0. I live in Bangladesh ..can u plz give me diet chart for 15 kg lose

  29. Hi Emi! I absolutely love your videos! I was just wondering… at what point in someone's fitness journey would you think that they are able to start CrossFit? And, how do you learn about it? do you get a trainer or attend classes or did you research it all on your own? Thanks!

  30. I’m just 14… The gym is way to expensive for me and also I live too far away from the good ones. What should I do instead for training my body?

  31. Damn, Emi… you're a beast! (I mean that in the best way possible ofc! haha)
    Would love to see more weight lifting/gym videos 🙂

  32. I also post what I eat everyday on my instagram stories – hope that would give you some meals ideas and tips!
    https://www.instagram.com/emiwong_/

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