Fitness Girl 205Proponents of CrossFit say it will push your limits, getting you fitter and firmer than ever before — if you survive!

Not convinced? To give you a taste of the action, we asked Lauren Plumey, owner of Shoreline CrossFit in Branford, CT, to create a home-based, CrossFit-inspired workout exclusively for SHAPE. “This workout may be short, but you’ll definitely feel the burn — especially in your shoulders, legs, and butt,” she says. Recruit some friends to do it with you, or feel free to whoop and holler on your own.

How it works: 

Twice a week, perform 16 reps of each move as fast as you possibly can. Do the bear crawl between each exercise. Time each workout and try to do it faster every week.

You’ll need:

A pair of 5- to 10-pound dumbbells (increase to 15-pounders when you feel comfortable), and a box, bench or step.

Here’s the step by step guide

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