Do CrossFit exercises without doing CrossFit

PHILADELPHIA (WPVI) -- By now, many people are familiar with CrossFit, the high-intensity workout program that includes cardio and weight training.

People who do it consistently do see results but, for some people, it's not their type of workout.

Still, there are some CrossFit moves you can do without doing CrossFit.

Kory Kochersperger is the head trainer for CrossFit Bala at AFC. He's a former runner who says CrossFit helped transform his body.

"I was leaning out but I was getting bigger at the same time," Kochersperger said.

CrossFit is a long-term, goal-oriented workout program. They do functional movements, many including weights and, for some, the slogan is "never heavy enough."

"We jump, we push, we pick up heavy things and put them over our head," Kochersperger

Kory says everyone starts out slow and safe, and the workout can be scaled down. Still he admits for some, it may be too intense.

"The idea is to keep the rest short and get back to work as soon as you can," said Kochersperger.

But there are some moves that everyone can benefit from doing, and trainer Carlos Bradley picked three moves .

Watch the above video for his Carlos' demonstration!

Of course, if you have not worked out in a while, you'll need to check with your doctor before starting ANY fitness training, especially these exercises.

And it's always good to ask a trainer to check your form so you don't get hurt.