The moves Australia’s CrossFit champion says you cannot skip in winter

The moves Australia’s CrossFit champion says you cannot skip in winter

The moves Australia’s CrossFit champion says you cannot skip in winter

Roxanne Wilson

Adelaide CrossFit champion James Newbury reveals some of his top fitness exercises to do in the comfort of your own home this winter.

Photos: iStock

This article initially appeared on and has been republished here with permission.

Even Australia’s fittest man James Newbury knows just how tough it can be to stay motivated during winter.

But the CrossFit champion, who can dead lift 250kg, run 5km in about 18½ minutes and do a 80kg weighted pull-up, says a little bit of effort can go a long way when it comes to staying active.

Newbury finished first at the CrossFit regional championships in Wollongong last month, which he says earned him the title of Australia’s fittest man.

He competed against athletes from Australia and the Asia/Pacific region, and secured one of five spots for the world titles in Madison, US, in August.

Newbury, who co-owns Mode Fitness gyms in Adelaide and Brighton, says the sport can claim its winner as the fittest because it tests for physical strength, endurance and skills across a number of disciplines.

“It is bridging the gap between a strongman who can dead lift 300kg-plus to looking at a marathon runner who can run a marathon in three hours,” he says.

“So not only cardio fitness but having muscular fitness, being very fast off the mark to being agile, co-ordinated, flexible — all these things add up to finding the most well-rounded athlete.

“Our goal is to never surpass the specialist but get very, very close.”

Newbury, who discovered CrossFit in 2011, says while society is becoming more conscious about being fitter and healthier, there is still more work to do.

He agrees it’s difficult to stay on track during the colder months.

“It is cold outside, people don’t want to leave the house. It is easier to rug up and have a cup of tea and watch telly,” he says.

“But you don’t need to go work out for an hour to two hours every day. You can get up and do a 10-minute workout and that is honestly better than doing nothing at all.

“And if you were consistent with that 10 to 15-minute workout a day, which you could do in your living room with no equipment whatsoever, people would feel so much better.”

To help us get moving this winter, Newbury has shared with The Advertiser his top 10 exercises to do at home.


Choose five exercises and aim to complete 10 to 15 reps of each on rotation for 10 to 15 minutes.


Start on your hands and knees with arms fully extended. Either stay on the knees or go up on the toes. Lower your chest to the floor and push back up to arms extended.

Tip: Focus on keeping your core tight and straight.


Lay on your back and either hook your feet under a piece of furniture or get some assistance from a friend. Lay down flat on the floor and bring your chest up so your back comes off the ground.

Tip: You don’t need to sit all the way up, just get as high as you can.


Get down on to hands and knees. Using one leg at a time, kick your foot back so your leg raises to the rear.

Tip: Do this slow and controlled.


Lay on your back with feet together (either at 90 degrees or straight legs). Raise up to the roof and lower back down.

Tip: You can slip your hands under your arch in your back to make this feel more comfortable.


Find a nice straight position on either hands or forearms and up on toes. Maintain this position for 20 seconds on and 20 seconds off, for 5-10 rounds.

Tip: Don’t hold your breath. Continue breathing as normal.


Stand with feet at shoulder width apart and, while keeping your chest tall, bend at the hips and knees. Aim to go as low as it feels comfortable.

Tip: Keep your feet planted to the floor.


Use your couch or bed frame. Sit slightly off the side with knees at 90 degrees. Keep hands on the furniture and lower yourself down and back up.

Tip: To make this more difficult, extend your legs further out.


Like your regular squats, the motion will be the same but you will jump off the floor for each rep.

Tip: Squat down slowly and increase speed on the way up each rep to help maintain balance.


Start in standing position. Take a step forward and plant the front foot on the floor and then take the back knee to the floor. Push out of the front foot back to standing.

Tip: Keep your chest up throughout the whole movement.


Use a piece of furniture around knee height. Starting with two feet on the floor, step up on to the chair and bring both feet together in a tall standing position and then step back down.

Tip: If this is too easy, find light-weighted objects from around the house to hold.



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