Crossfit exercises are high intensity workout routine that help an individual train oneself in flexibility, cardiorespiratory endurance, agility, balance, power, strength as well as stamina. Give it a start and there cannot be any other workout you will enjoy. It is workout routine for six days a week and one day rest. Serious injuries are prone to happen if unsupervised. So, supervision of a trainer is a must for the first few weeks of training usually 2-3 weeks of 30-45 minutes every day.
Here are few reasons why you should start your crossfit routine.
It’s always good to learn new things. Unlike jogging on a treadmill for hours, a few minutes of challenging workouts will make body and soul feel good.
Apart from workouts like pilates, machine workouts, etc., cross training burns calories fast, helping you get fit and shape in half the time than other workouts. As I told previously a few minutes of crossfit training will work wonders than a 200 rep of an exercise will do.
It is a very good investment for your future. Crossfit training helps you reduce the risk of bone density issues in your late 40s.
Finally, it increases your confidence levels inside as well as outside the gym. How many of you will do your workout on the unisex floor? And how many of you are confident enough to get into one of those sexiest attires in your wardrobe or walk the ramp probably? Crossfit exercises will give you that confidence level. But remember ladies, the advent of the most beautiful things requires hard work and dedication.
Now that we have decided to stand tall with an admirable body, let us see what can be the exercises that can make you do that.
When starting with exercises, experiencing pain in the areas were the exercises target is common and it means that your muscles are getting worked up. So, there is no need to panic. But when you experience unbearable pain in your joints, getting a medical consultation is a must.
Precaution: Start slow and then increase your speed as well as resistance. Barbells, dumbbells and kettle bells are used to increase your resistance, so start with weights that don’t strain your joints much.
Crossfit air squat
This exercise is basically done to increase flexibility and targets butt and thighs. Stand with your feet apart such that it is wider than your shoulders. Stretch your hands in front such that they are in line with your shoulders, this will act as a counter balance. Give your weight to your heels, this will give you stability and balance when you perform the squats. Now, to get into squat position, bend your knees and lower yourself down keeping your spine vertical. Bend your knees such that your thighs are parallel to the ground. Keep your eyes fixed. Hold in that position for a second and then lift up. Even when lifting up, your torso should be vertical. To make it complex, try holding weights like medicinal balls, in your hands. Do 2 sets of 15 reps.
Don’ts:
Don’t lean in front and don’t bend your knees sideways when you lower yourself.
Don’t close your eyes.
Pushups
Pushups target your pectoral muscles, shoulders, abs and triceps. Start in the traditional push up position with arms wider than shoulders and toes hip width apart. Balance your body weight evenly on your hands and toes. Lower your body such that your chin touches the floor. And return to the plank position (initial position). To add challenge to it, push yourself hard up in air with your hands when you get up after reaching the floor. This will increase the intensity of the exercise. Start with 15 reps and do as much as possible in 7 minutes.
Don’ts:
Don’t just lower the chest. A push up must be done such that the whole body comes down by bending the arms. So, your chest along with your butt has to come down.
Burpees
Burpees target your shoulders, arms. back, abs, butt and thighs.
Stand with your legs apart, a little more than your shoulder width. Touch the ground with your hands in squat position. Take your body’s weight on your hands and push your legs behind such that you come to the pushup position. Now balance your weight on your hands and toes evenly. Perform a pushup and then bring your legs back to the squat position with hands on the ground and finally explode into a powerful jump with hands stretched above your head. To make it more challenging, hold a medicinal ball in your hand. Do a set of 10 reps initially.
Don’ts:
Don’t balance your weight fully on your toes when in pushup position. Balance your weight evenly on your hands and toes.
Kettle bell swings
This exercise also strengthens back and core muscles targeting hamstrings and glutes. Stand with your feet shoulder width apart and hold your kettle bell with both your hands in front of your body. Bend your knees slightly and push your hips behind and allow the kettle bell travel between your legs. Tuck up your stomach. Now forcefully push your hip and let your kettle bell swing up. Start with small swings and then swing to greater heights. Once comfortable with small swings, try swinging the kettle bell up to your shoulder height and then try swinging overhead. Do a set of 10 reps initially.
Don’ts:
Do not squat, just bend your knees slightly and push hip behind.
Don’t lean in front. Keep your torso straight all the time.
Don’t allow your tummy out. Keep it tucked in.
Deadlift/sumo deadlift
This workout targets back, abs, butt, thighs, hamstrings and calves.
Stand with feet hip width apart. Place a weight on the ground between your feet, preferably a medicinal ball. Start with lesser weight and later increase the weight. Bend forward with knees bent, hip pushed behind and lift up the weight. Stand. Then return the ball to the floor. Do 2 sets of 10-15 reps initially and increase gradually.
Don’ts:
Again don’t bend your spine. Keep it straight.
Don’t close your eyes. Keep your head straight and your eyes fixed. This will help you balance.
Hollow body rock
This is a very good workout for your abs. Lie on your back with legs together and your toes pointed upwards. Extend your arms overhead and let your palms face in. Tuck in your abs. Now lift your legs and shoulder a few inches above the ground making a banana position as shown in the image. Now rock your body back and forth. This will engage the abs. Do 2 sets of 10-15 reps then gradually increase sets.
Don’ts:
Keep your tummy tucked in all the time. If not, the muscles will not get trained.
Do not over stretch your arms.
Engage your abs when you rock to and fro and don’t strain your neck.
Butterfly sit ups
This is another exercise for your abdominal muscle. Lie on your back and place a folded towel or a small pillow below your lower back. Keep your soles of the feet together with knees bent sideways. Place your arms overhead with palms facing upwards. Engage your abs. Touch your feet with your arms, sitting up. Then return to the initial position. Start with a set of 15 reps and then do as much as possible.
Don’ts:
Don’t strain your neck to sit up. Engage your shoulders.
Wall drill
Wall drill targets thighs and arms. Place hands on the wall with wrists in line with your shoulders. Keep your legs straight with heels slightly raised. With your hands firmly fixed make movements like you are trying to push the wall. Lift your knees towards your chest just like a high knee run. Do as much as possible for a minute.
Don’ts:
Don’t put your full body weight on your toes. Balance it evenly on your hands and toes.
Crossfit ball slam
Ball slam targets thighs, butt and abs. Start with your feet shoulder width apart. Now lift your hands over head with a medicinal ball in hand. Provide a full body extension when you stretch your hands overhead. Keep your torso straight all the time. Now slam the ball to the floor (not really slamming, just bring the ball to the ground). And finally jump up with the ball in your hand returning to the initial position. Do 2 sets of 15 reps.
Don’ts:
Just like other exercises, don’t strain your neck.
Crossfit exercises focus on functional movement. An everyday action with higher intensity is crossfit training. For example: pushing a cupboard can be an everyday activity when done with higher intensity becomes wall drill. So, crossfit training is nothing new to the women of the house. Get fit with crossfit!