Crossfit workouts are the easiest and shortest route to reach perfect fitness. Says who? Says most of the proponents of CrossFit. It pushes your limits, gets you onto fit mode and turns you into a warrior of sorts! What, a warrior? Yes, Crossfit makes a warrior out of a sedentary you.
Get a dose of CrossFit from its official site. The definition will help you get a clear perspective on it.
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
# CrossFit #1Set your timer for four minutes. Then include 10 burpees. Then for the rest of the four minutes, try to include as many rounds as possible, popularly known as the AMRAP, and add the following to this circuit: 10 air squats, 10 jumping lunges, and 10 diamond sit-ups. When your four rounds are up, rest it out for a minute. Do this as many times as possible.
- Air SquatsAir squats are the perfect exercise to build a solid lower body. They work on your thighs, hamstrings, quadriceps, and glutes. This helps you add muscle in these areas. What’s more? Air squats also help work on your core.
Stand with your feet wider than shoulder distance, keep your feet parallel or your toes slightly turned out. Bending your knees, try and lower your hips deeply. Ensure your thighs are parallel to the floor and then bend your elbows, keeping the weight in your heels.
Get up and straighten the legs completely, remember to squeeze the glutes right at the top of the movement and tap into the benefits of this exercise. Repeat this 10 times.
- Jumping Lunges
Jump Lunges are excellent cardiovascular workouts, and what it does is improves your lower body strength and power and challenges your dynamic stability and coordination. If you do it correctly, you can work on glutes, calves, quads, and hamstrings.
Start in a lunge position and keep your right leg in front and keep your back knee just touching the floor. Now, jump your feet and switch your legs, so your left leg is right in the front. Do about 10 reps, five on either side.
- Diamond Sit-UpIt’s a set-up, but it is an effective move as it works on the abs through a wide range of motion and even adds functional fitness to the whole thing.
Lie on your back and open your legs into a butterfly shape as you do in yoga. Keep the soles of your feet pressed together and keep the knees out wide. Extend your arms overhead.
Now, curl or bring your torso up, and tap the floor with your hands in front of your feet. If this seems difficult to you, just raise your upper body off the floor as high as you can while you perform a basic crunch.
Now, lower your back to the starting position and complete one rep. Do at least 10 of these.
# CrossFit #2
Thinking of skipping leg day? Skip the idea but do not skip leg day as it can create a barrier in building a perfect lower body.
Crossfit daily workouts ensure you build a good deal of athleticism and stamina on to the CrossFit scheme of things. This is one workout that will help you nail a killer workout for your legs. In this exercise, you combine two simple exercises. Incorporate 4 rounds of the same.
Squats – Push your hips and lower your body in a way you are sitting on an invisible chair. Ensure you put the pressure on the hips and not on your knees. Stand straight and squeeze your glutes. Do 50 of these.
Run 400 meters50 squatsYou may have an inclination to skimp on the runs or the squats. But don’t stop, just push through and maintain a sustainable speed. Once you are done with your runs, start with your squats immediately, then start with your squats. Log your time and then try and beat the same the next time.
# CrossFit #3
It takes three minutes to complete each round. Once you are done with all the movements, you try and repeat the whole circuit for another four rounds. Choose your first exercise, and start with your workout. It can be jump rope, jumping jacks, or even rowing.
- Jump rope A perfect cardio workout for you that raises your heart rate and helps you build a good sweat. This is our favorite do-it-anywhere workout.
Get a jump rope and just jump over it as you constantly flick the rope over your head and then below your feet as you jump.
- Jumping JackIt provides a good cardio burn, the best part of this workout is that it gets the heart rate up and has the added benefits of all-over body toning.
Stand with your feet apart and then jump as you swing and bring your hands above your head. As your feet touch the floor, bring them together and then start off again. Keep repeating this and do as many as you can in a stipulated span of time.
- Squat With Overhead Press
This exercise works your legs, arms, core, shoulders, and strengthens your upper
Stand
with your feet wider than hips, keep a dumbbell at each foot. Squat low
and grab your right dumbbell in your right hand. Stand up while
breathing out and press the dumbbell into an overhead press. Breathe in
as you lower your right arm, squat down as you place the dumbbell back
on the floor. Stay low while you grab the dumbbell on the other side
with your left hand, breathe out as you rise up, pressing your left-hand
over your head. Breathe in, squat low and put the dumbbell back on the
floor. This counts as one rep. Focus on your form and keep the movements
swift and fluid.
- BurpeeThe burpee is a killer functional fitness workout. It works multiple body parts such as arms, chest, glutes, quads, hamstrings, and abs. Well, you may not love burpees, but you cannot ignore them. Get a few burpees to make your Crossfit workout a killer one. In fact, this is one of the best CrossFit workouts without equipment.
Stand with your feet hip distance apart. Get down to a crouching squat and keep your hands right on the floor. Put your feet back in a swift motion and onto a plank position. Complete a push-up, bend your elbows and touch the floor with your chest. Jump your feet back and come to a squat, jump up as high as you can.
# Crossfit #4 – Cindy
This workout brings together a variety of exercises such as pull-ups, pushups, and squats. Accelerate the fat burning process with these fantastic moves. Let us discuss each of the exercises here and learn how you can incorporate these to your advantage.
Cindy is actually is a name given to a 20-minute AMRAP (“as many rounds as possible”):
5 pull-ups
10 push ups
15 squats
So, you fix your timer to 20 minutes and then do as many rounds as possible (AMRAP) including 5 pull-ups, 10 pushups, and 15 squats in the stipulated time. The difficult part is that you cannot rest in between; as soon as you finish 15 squats, you get back to doing your pull-ups again.
If you are a beginner you have the option of scaling it down.
5 pull-ups – If you haven’t mastered the regular pull-ups yet, you can opt for banded pull-ups, chair assisted pull-ups or even jumping pull-ups instead. If you do not have a pull-up bar you can opt for bodyweight rows.
10 push-ups – Push ups aren’t easy to pull off. However, you can always substitute the regular ones with knee push-ups or wall push-ups.
15 squats – this is a basic one, where you do not need any weights.
The push-up – This is one of the best CrossFit moves which you can do without the need for any equipment. Push-ups not only help activate your core but are also a great torso builder, it works on your shoulders, chest, biceps and the forearms. If you are a beginner, go on your knees and complete the exercise.
Get onto a plank position. Distribute your body weight on your palms and the toes. Gradually lift yourself up until you extend your arms and are perpendicular to the floor. Hold this for a moment and get back to the initial position.
# Crossfit #5 – Mary
Another workout that tests your stamina and pushes you to the maximum. This is no beginner stuff and cannot be labeled as CrossFit workouts for beginners, so modify the movements if you want.
AMRAP in 20 minutes
5 Handstand Push-Ups
10 Pistols (each leg)
15 Pull-Ups
Start with the beginner level and include 4 rounds for 10 jumping pull-ups and 20 knee push-ups and 30 squats. For the intermediate option, go for 3 rounds for time of 20 handstand push-ups, followed by 40 pull-ups and 60 single-leg squats, alternating legs.
- Handstand push-ups They are an incredible way to build your shoulder or upper body strength. They also strengthen your core and glutes. Take the support of a wall when you start and then gradually, do the workout without the help of a wall.
Stand before a wall. Kick your feet up. Assume a handstand position against a wall. Squeeze your abs, glutes and thigh muscles too. Lower yourself as close to the ground as possible. Push back and repeat.
- Pistol Squats The pistol, or single-leg squat, is a unique exercise that combines strength, flexibility enabling you to strengthen your lower body.
Stand with your feet hip-distance apart. Lift one foot off the ground and balance the other. Hold your arms before you, keeping your palms downward. Now lower your body, remember to brace your core all the time. Keep the leg extended before you remain parallel to the floor. Let your glute rest on your calf. Once you reach near the floor, pause and move back to the starting position. Switch your legs and repeat.
Crossfit daily workouts aren’t a piece of cake, but if you are up for the challenge and want to reach the next level of fitness, start today with the workouts mentioned above and remember always to include a warmup and cool down routine to avoid injuries!