CrossFit for men and women: home workout program

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

CrossFit exercises for home: complexes to choose from

Do you want to work out, but there is no gym nearby? You can do these CrossFit routines at home or in an outdoor space.

Most of those who work out in the gym deny the existence of “home” CrossFit. And this is not surprising: CrossFit is not just a form of fitness, it is a group, team effort, an integral part of which is a community of people going through the same physical challenges as you. But when you can’t go to the gym, you can try to recreate the intense workout at home.

First, you need to decide what workout equipment you have in your home. Small dumbbells, a kettlebell, a jump rope, or resistance bands can make your workout more interesting. If you want to “self-destruct” at home, you can choose one of the heroic cosplexes with the equipment that you have. We have chosen complexes for you, for most of which you will not need anything, but some require the presence of a horizontal bar.

Complex 1. Perform 6 rounds for time.

• 10 push-ups
• 15 folds
• 20 jump squats

This program for CrossFit at home is suitable for beginners, but for an experienced athlete it will be a good warm-up.

Complex 2. Complete the maximum number of rounds in 16 minutes.

• 10 burpees
• 10 push-ups
• 20 lunges
• 20 sit-ups

Complex 3.

Start doing a new exercise every minute. Once you have completed the required number of repetitions, rest before starting the next exercise. After 4 minutes, repeat the round. In total, 20 minutes are allotted for the complex.

• Minute 1: 15 push-ups
• Minute 2: 10 pull-ups or plank until the end of the minute
• Minute 3: 15 sit-ups
• Minute 4: 20 lunges

Complex 4.

Perform push-ups according to the following scheme:

1-2-3-4-5-6-7-8-9-10

Rest after each approach.

Perform burpees according to the scheme:

10-9-8-7-6-5-4-3-2-1

Rest after each approach. You can use this CrossFit complex for weight loss.

Complex 5. Perform 10 rounds against the clock.

• 20 climbers
• 20 sit-ups
• 20 squats
• 20 lunges

Complex 6. Murph - a program for home CrossFit using a horizontal bar.

• Run – 1 mile
• 100 pull-ups
• 200 push-ups
• 300 squats
• Run – 1 mile

Rest between exercises whenever you want.

Complex 7.

Complete as many rounds as possible in 7 minutes.

• 10 squats
• 10 folds
• 10 burpees

Rest for a few minutes and then complete as many rounds as possible in 7 minutes

• 10 lunges
• 10 climbers
• 10 push-ups

Complex 8: Complete as many rounds as possible in 16 minutes.

• 8 burpees
• 8 push-ups
• 16 pull-ups
• 16 sit-ups

Complex 9: Complete as many rounds as possible in 20 minutes.

• 20 jump squats
• 15 push-ups
• 9 burpees with pull-ups (instead of jumping during burpees, do pull-ups)

CrossFit exercises at home: technique

CrossFit training program for beginners at home - video about basic exercises from the trainer “Fitness Territory”

Another video about CrossFit for weight loss at home

When performing Crossfit routines at home, try to forget where you are. Show yourself everything you are capable of.

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.

CrossFit training: basic rules for training at home

You can increase the effectiveness of training without a trainer if you follow a number of rules. The main ones are:

• mandatory performance of a set of warm-up exercises to warm up the muscles;
• reducing breaks between different stages of training (no more than 5 minutes);
• taking protein-carbohydrate meals three hours before training - you cannot exercise hungry or on a full stomach;
• availability of rest, crossfit training should not be carried out every day, the body needs time to recover after significant physical activity;
• correct execution of exercises, adherence to technique.

You can achieve better results if you attend CrossFit classes taught by an experienced trainer. We invite you to group and individual training at the premium fitness club Susanin Fitness.

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

Principles of training

As mentioned earlier, to build a training complex, several conditions must be met:

1. First, every day of training should involve all muscle groups. That is, you need to evenly pump both the upper and lower parts of the body;
2. Secondly, classes should include several types of exercises - cardio, strength training and gymnastics;
3. Another key to effective CrossFit training at home is a minimum amount of rest. Only with high intensity training can you achieve good results;
4. In addition, training should be circular. This means that you perform exercises one after another, without rest. This approach can effectively develop the body's endurance, making it more resistant to high stress;
5. Some daily training sets - WODs - involve performing one exercise to the limit, after which you need to move on to the next. That is, for example, first you do 100 push-ups over several approaches, and then you also do 100 squats.

For greater effectiveness, add cardio exercise to your workouts, in the form of running, jumping rope or cycling.

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

Features of CrossFit

CrossFit is a direction in sports, the peculiarity of which is the performance of certain exercises in a circle, in the process of which endurance, agility and strength are developed. A wide range of body work tasks are solved in one training session. The movements are performed at a high tempo, which makes CrossFit effective and provides quick results from such physical activity.

The training combines several areas:

• gymnastics;
• cardio;
• strength exercises.

Fitness clubs use exercise machines and work with free weights. CrossFit training at home is also possible. The main thing is to take a responsible approach to the process of preparing for physical activity.

Standard exercises

A simple complex or initial CrossFit at home is made up of standard exercises, and they are already combined into a certain scheme in different combinations, repetitions and complications. It is necessary to mention the following standard exercises that fit well into CrossFit for beginners and can be done at home:

1. Burpees. The most common exercise included in many complexes. Performed in the following order. Take a sitting position on the mat, with your legs touching your chest. The position changes sharply: lying down with emphasis on your hands, by throwing your legs back. Return to the starting position, and then quickly jump up and return to the starting position. Everything is carried out at the fastest possible pace. The number of repetitions in one cycle is 12-16 times.
2. Weighted burpees. In this case, a “sandbag” is used - a bag of sand. It is held in the hands, and therefore jumping is not performed, but is replaced by lifting the load above the head. The number of repetitions is 8-12 times.
3. Kipping. Pull-ups on the horizontal bar with your chin touching the bar. Everything is done at the fastest possible pace. The action is repeated 12-16 times in one cycle.
4. Explosive squat. A normal squat is performed, but standing up is combined with jumping to the maximum height. Hands are always placed behind the head. The number of repetitions is 14-16.
5. Raising your legs. The exercise is performed in a hanging position on a horizontal bar. The legs bend at the knees and rise towards the stomach at a fast pace. The action should be carried out only using the abdominal muscles. The number of repetitions is 12-14.
6. Explosive push-up. A push-up is performed, but from the lowest position a sharp push-off is made from the floor so that the hands come off it by at least 5-8 cm. The number of repetitions is 13-15 times.

Advantages and disadvantages of CrossFit for girls

The main advantage is the combination of aerobic and strength training, affecting the entire body at once. This is why CrossFit is suitable for beginner girls, helping to harmoniously develop their figure.

If we talk about the benefits of the technique, then moderate and reasonable loads will only strengthen the female body. You should not focus on the performance and appearance of leading athletes, because this is a completely different level of physical fitness and pursuit of professional goals.

Aerobic exercise in the context of CrossFit will make your silhouette feminine and fit. Muscle hypertrophy means working with extreme weights, a special nutrition plan and daily training. Under other conditions, body volume will not increase!

The disadvantage is the risk of injury in the absence of control of the technique by the trainer. You can find many pros and cons of CrossFit; beginners are at least not recommended to include complex exercises in WOD without having the skills. Initially, training begins without weight or with light weights.

The elements of powerlifting that are considered difficult to master are the back squat, bench press and deadlift. Beginners are recommended to master the exercises in the Smith machine.

The effectiveness of CrossFit for girls

Within a month you can notice the first results:

• muscles will become stronger;
• tone and relief will appear;
• the fat layer will become smaller.

Systematic training will stabilize your weight and make your body athletic. Each time, training will be easier, and recovery will not take much time.

It is recommended not to focus on one type of training and be sure to stretch after exercise to increase flexibility, speed up recovery and prevent injuries.

Getting ready before a CrossFit workout

CrossFit is one of the types of physical activity that promotes effective fat burning in the body. In other words, CrossFit (or CrossFit) is called functional training, which really allows you to lose weight at tremendous speed. But such effectiveness also requires careful preparation, not only physical, but also preparation of the cardiovascular and nervous systems. And of course, the CrossFit training program must be clearly systematized, because only in this case the desired result will be achieved.

Pre-CrossFit training tips for men:

• Do not neglect warming up before training and remember: the more complex the upcoming set of exercises, the more thoroughly you need to warm up before performing it. A standard warm-up takes 10-20 minutes and includes working out all muscle groups with elements of joint gymnastics.
• If you are already an experienced athlete, then you probably use a special warming ointment, which does not allow the muscles to cool down between approaches and reduces the risk of injuries and sprains to a minimum. Not using it yet? Then take it into account.
• Use a heart rate monitor during CrossFit workouts. It is important to monitor your pulse so that you do not accidentally detect high blood pressure on the tonometer in the evening. You should not constantly work to the limit of your capabilities, because considerable damage will be done to the heart muscle.
• Do not try to immediately go from scratch to full-fledged training with a large number of exercises and combinations. To begin, practice the correct exercise technique and start with 1-2 ligaments.

In addition to gradually loading the muscles, it is important to prepare the heart and central nervous system for increasing loads. Here it is recommended to stop taking medications constantly, walk more in the fresh air, and give up bad habits.

CrossFit training program

Another distinctive feature of CrossFit training is that there is no monotony in it - various exercises alternate within the complexes, and the overall program combines a variety of complexes. Here is an approximate set of exercises for daily training, suitable for a beginner:

What is CrossFit for?

Trainers claim that during the performance of one high-intensity complex you can “burn” up to 1000 Kcal, and with benefit - the muscles become prominent, the fat layer “melts”, the endurance and strength of the athlete grows. However, be careful: due to the significant load and high speed of execution, such exercises are contraindicated for people with heart failure.

• shuttle run 100 meters;
• 10 repetitions of burpees, with a “jump” onto the stand. Stand up straight, feet approximately shoulder-width apart, squat deeply with your palms on your feet, back straight, back tilted forward 45°, with a sharp movement take a lying position, do a push-up, then quickly take a sitting position and explosively “push” your body up, arms over your head. After this, the athlete jumps onto the stand and begins to perform burpees on the other side of it;
• kipping 10-15 reps. The essence of kipping is “accelerated” pull-ups on the horizontal bar. It is important to ensure that in pursuit of tempo the correct execution is not lost;
• shuttle run 100 meters;
• push-ups – 15 repetitions in a circle. In CrossFit, push-ups differ from regular push-ups in that at the bottom point you need to touch the floor, lie down completely on it for a second, and lift your arms and legs off the surface;
• explosive squats – 15 reps. They are performed like regular deep squats, but at the moment of straightening, you jump up with a straight back.
• sit-up – 10-15 repetitions. Starting position - lying on the floor, legs bent at the knees, feet slightly wider than shoulders. Arms extended behind head. Perform as usual crunches at the fastest possible pace. At the bottom point of the twist, the palms of the outstretched arms touch the feet.

Having completed all these approaches without rest (for beginners, a break is allowed, but no more than 2 minutes), the athlete can consider that he has completed one “circle” or “round”. There can be up to 5 such rounds during one workout. When the simple program is mastered, you can move on to more complex exercises: lunges, burpees and squats with weights, bending over with a barbell, pull-ups on gymnastic rings, etc. As we have already said, CrossFit includes a huge variety of elements from various disciplines, so the options for complexes are limited only by the imagination of the trainee and his needs for the development of a particular muscle group.

CrossFit exercises for weight loss

A high pace of exercise raises your heart rate to high levels, saturates the body with oxygen, increasing metabolism and breaking down fatty tissue. Multi-joint exercises (squats, presses, rows) involve several muscle groups, which consumes a lot of energy and leads to weight loss. One workout consumes 400 calories or more. It is important to remember that to lose extra pounds, it is important to correctly calculate your daily calorie needs and create a deficit in your diet.

However, a high pulse zone, in addition to fatty tissue, also breaks down muscles. It is necessary to control indicators to avoid negative effects. A comfortable heart rate will allow you to train longer, and therefore burn a lot of calories and preserve precious muscles. The optimal training time, taking into account warm-up and skill development, is 30-60 minutes.

Fat deposits are burned after the glycogen reserves in the liver are depleted, and this takes about 20 minutes. Conclusion: the minimum training time is half an hour.

Frequency of training

The variety of WODs allows you to train without days off. You can train on a daily basis by choosing a recovery complex. It all depends on individual characteristics: level of physical fitness, motivation, goals, time and financial capabilities. Daily workouts are suitable for girls who are already involved in sports.

For beginners, it is enough to train 3 times a week, otherwise the body gets into a stressful state, becoming overtrained. Then the number increases to 4 workouts.