Working out at home is a great option for those who want to save time and money on gyms and fitness centers. And CrossFit is the same program for men and women that won’t take long to see results. Therefore, if you have long wanted an athletic body, it’s time to start working out at home.
- What is CrossFit?
- CrossFit equipment at home for men and girls
- Equipment for outdoor or outdoor activities
- Crossfit exercises
- Kipping
- Video: Kipping tutorial
- Jump or explosive squats
- Burpee
- Video: one hell of a burpee workout
- Leg raises on the horizontal bar
- Push ups
- Squats
- Lunges
- Ab exercises
- Crunches
- Lifting the body
- Press with weight
- Video: bench press
- Number of approaches and repetitions
- CrossFit programs at home
What is CrossFit?
CrossFit is a fitness trend that is based on a system of repetitive exercises with high intensity (circuit training), minimal time to complete, high motivation and iron willpower. CrossFit will make you:
- strong;
- hardy;
- dexterous;
- fit and slender.
What you need to know about CrossFit:
- The CrossFit system was developed in the USA as a training complex that includes elements of high-intensity interval training, weightlifting, kettlebell lifting, powerlifting, gymnastics, running and others.
- Today CrossFit is known all over the world. Every year, various tournaments are held in this discipline, up to the World Championships.
- The training is dynamic and structured. The program contains only basic exercises.
- You can practice by setting a minimum time for completion, or by tracking individual time, gradually improve your performance.
- In CrossFit, your main opponent is yourself.
- In professional circles, CrossFit is called a workout of the day or workout of the day. Its concept is considered one of the best in general physical training.
- Just like yoga, CrossFit can be a home practice.
- On average, a workout lasts 30–45 minutes.
One short home CrossFit workout can replace regular trips to the gym
The benefits of CrossFit at home
The main principle of building a CrossFit program is that you need to use several exercises for each muscle group. Moreover, they must be performed at an explosive pace and with minimal rest. Due to this, you can achieve an effective increase in strength, endurance, and also fully develop your entire body.
Doing CrossFit at home allows you to use exercises that require a minimum amount of space and equipment. Often, a couple of small dumbbells and a mat will be enough to perform some exercises from the complex.
The advantage of such training is that you can always find 30-40 minutes a day to perform the complex. But this does not mean that you will study half-heartedly. The high intensity of home CrossFit training can be as exhausting as a gym, and its effectiveness is no worse.
Thanks to CrossFit you can achieve the following results:
- Development of the respiratory and cardiovascular systems;
- Toning each muscle group;
- Fast and lasting weight loss;
- Gaining muscle mass and improving muscle relief;
- Development of indicators of strength and endurance of the body;
- Improving the functioning of every system in the body - from muscle function to brain performance;
Exercising at home allows you to save a lot of time and money that could be spent on going to the gym.
CrossFit equipment at home for men and girls
First of all, you will need free space and comfortable sportswear. You shouldn’t ignore your appearance during home workouts, since high-quality uniform is not only comfort during workouts, but also additional motivation.
| The optimal set of equipment for beginners | For crossfit in full you will need |
| Mat 2 dismountable dumbbells Jump rope | Mat 2 dumbbells or weights Bicycle or exercise bike Home horizontal bar (for pull-ups) Parallel bars Bench or incline bench A stable stand (for jumping on) |
How to eat before and after training?
Correct eating habits will help you achieve maximum benefits from CrossFit. The emphasis is on a protein diet and foods of animal origin. Be sure to include complex carbohydrates in your menu to get the necessary amount of energy for training.
1.5 – 2 hours before training, it is recommended to consume a portion of slow carbohydrates and lean meat. Within 40 minutes after training, it is better to eat a fruit and a protein product (low-fat cottage cheese, protein).
What crossfit exercises are suitable for girls?
The system includes many movements. The most popular of them:
| Dumbbells |
|
| Kettlebells | Swing with one or two arms to shoulder level or to full opening |
| Barbell |
|
| Own body weight |
|
Equipment for outdoor or outdoor activities
The main outdoor equipment is a horizontal bar, parallel bars, a bench and a bicycle.
Sports complexes are equipped in the courtyards for city residents. Turnstiles can be found on the territory of stadiums and ice palaces.
If you live in the countryside in your house, then you can organize classes on the street using available means.
In sports, as in many other areas, there is always a place for improvisation
The best CrossFit workouts for beginners
You don't need to know how your body works to reap the benefits of this high-intensity, ever-changing training system. Workouts are usually quite short, which is offset by intensity and reduced (or no) rest time between exercises. Focus on proper technique and reduce the weight if you find it difficult to complete the reps.
Before you begin your WODs, warm up in any way you like: an 800m run, 5 minutes on a stationary bike, a few rounds of Jack Jumps, air squats, lunges, or a 500m row. Warm up in combination with static or dynamic stretching, focusing on the muscles that will be worked during the upcoming training. Finish each workout with stretching and exercises on a massage roller (foam roller).
Each of these CrossFit training programs is based on one of the five main systems for building complexes: basic, EMOM, AMRAP, chipper, benchmark. Please note that the described complexes do not contain exercises with a barbell. Beginners should first prepare their cardiovascular system for intense, high-tempo workouts. Having mastered these complexes, you can safely go to the gym to see a trainer who will show you the correct technique for performing exercises with a barbell, a large number of which you will encounter in more complex WODs.
Base
A basic routine is essential to establishing your current fitness level. Complete the complex and record the execution time, return to the complex periodically in order to see your progress. The more trained you become, the less time you will need to complete it.
- Rowing 500 m;
- 20 air squats;
- 20 push-ups;
- 20 abdominal crunches;
- Rowing 500 m.
EMOM
Set the timer for 15 minutes. At the beginning of each minute, perform two exercises in sequence:
- 3 times burpee;
- Hanging leg raises to the bar 5 times.
The remaining time of each minute is rest time. Try to complete the sequence faster to rest longer. If you find it difficult to perform the exercise with your toes to the bar, perform it in the knees to elbows mode.
AMRAP
Set a timer for 15 minutes and complete as many rounds as possible. Try to rest as little as possible, and be sure to record and save your results to analyze your progress in the future. Use bands to make pull-ups easier or use a jumping technique.
- Run 200 m;
- 10 times overhead press;
- 10 pull-ups;
- 10 medicine ball throws.
Chipper
This training regimen usually includes a large number of repetitions and exercises performed sequentially. You will most likely need time to rest, be demanding of yourself and, controlling the time using a timer, try to rest no more than 10 seconds. at a time. If it is difficult to perform jumps on a pedestal, you can perform steps on it.
- 10 burpees;
- 20 jumping jacks;
- 10 burpees;
- 30 dumbbell swings;
- 10 burpees;
- 30 lunges;
- 10 burpees;
- 20 air squats.
Cindy complex
Some of the most difficult WODs in CrossFit are named after women. Cindy is one such example. This complex looks quite simple, but in fact it gets tiring very quickly. It is designed to last 20 minutes, but for the first time, try doing it for 10 minutes. Use bands to make pull-ups easier or use a jumping technique.
Complete as many rounds as possible in 10 minutes (AMPAP):
- 5 pull-ups;
- 10 push-ups;
- 25 squats.
Number of approaches and repetitions
On average, each complex is performed in 3-4 sets of 7-15 repetitions in circuit training mode.
Ideally, it’s better to start with small “dosages” of the striking power of CrossFit. And listen to your own feelings, since the line between “faster, higher, stronger” and doing things to your detriment is very thin. Stay on the side of effective safe sport.
Do not forget about a good warm-up before starting the complexes, and monitor your heart rate before and after training, as well as after the first round of the program. After a minute's rest, the heart rate should drop to the initial values + 20%.
Crossfit
Traditional CrossFit Rules
A classic CrossFit workout consists of several main stages, and the total training time should not exceed 60 minutes. In this case, the intensive part of the classes is allocated no more than 20 minutes. It is recommended to adhere to the following sequence:
- dynamic warm-up;
- functional stage;
- the main part of the training;
- hitch.
The main purpose of the warm-up part is to warm up the muscles, which will reduce the likelihood of athletes getting muscle injuries. It is recommended at this stage to perform the complex using your own weight, push-ups, squats, and jumping rope. Stretching muscle fibers and working on joint movements are excellent techniques for this.
Strength training is not a mandatory part of the program, but its implementation is also aimed at preparing the body for the intensive stage.
Men typically use deadlifts, front squats, clean and jerks, and chest snatches. The main part usually includes no more than 4 basic types, performed in a circle for 20 minutes.
Some of the most common CrossFit exercises to do at home include:
- burpees;
- kipping;
- intense running in place;
- push ups;
- squats;
- steps to higher ground;
- leg lifts.
Read more about training for men >>
Rest between exercises should be minimal. Training at home and in the gym should end with a cool-down, as it helps athletes normalize their condition and ensures a smooth transition from the intense phase of the workout.
