You’ve probably heard the newest craze in the athletic arena, it’s called Crossfit and it is tough stuff. CrossFit was founded upon the strength and conditioning programs used by many government academies such as police, military and special ops units. However crossfit is not solely entitled to those in elite fields, in fact you could do your own Crossfit workouts at home by yourself and still achieve results.
CrossFit was designed to be used by elite athletes and elderly individuals alike. The only difference is the amount of load used in the workouts and the intensity. That’s all that separates you from an elite athlete. Yes you could be essentially training with the same workout used by some of the fittest people on Earth. The only thing you would adjust is the amount of load and intensity that is right for your body and experience level.
Crossfit workouts at home are a great way to lose weight, gain lean muscle and improve cardiovascular health. So what kind of movements does Crossfit entail anyway? Well, it’s a combination of plyometric exercises, Olympic style lifts and non-traditional lifts with equipment like kettlebells, bags of sand, pulley systems or weighted items filled with water. Sounds like fun right? Well it is if you have the right mind set. Although it can be fun it is considered a high impact workout. On a scale of 1 to 10 Crossfit would easily get an 8 – 10 rating on the list of high impact workouts.
The benefits of CrossFit are mainly due to the high intensity of the workouts. The intensity and power exercises are effective for burning up high number of calories in short periods of time. At the same time these high impact workouts are improving your aerobic fitness and producing the anabolic hormones such as testosterone, HGH and IGF-1 that are responsible directly for muscle growth. Here is the important thing to remember: CrossFit is an excellent workout program for any exercise enthusiast, however if you are just starting out with exercising then you need to take it slow. Use reduced volumes and intensities to build up a fitness base first and progress from there. The average Crossfit workout is not a recommended for people just starting to exercise or returning to exercise after a long break.
If you are starting out with Crossfit workouts at home to get into shape here are some great exercises you can employ at your own pace. You will need a couple of light dumbbells, or pop bottles filled with water, or any object that has a weight of 3 to 10 pounds.
Singe Arm Snach: Works the butt, back, shoulders and arms.
Standing with your feet wide and toes turned out slightly, place a dumbbell on the ground between your feet. Squat down low, and pick up the dumbbell with right hand. Move back up to a straight position onto the balls of your feet. As you move upwards pull the weight close to your body and over your head reaching for the sky. Bring the weight back down and repeat. You can do 10 reps on each arm and 3 – 6 sets of each.
Bear Crawl or Knee Tucks: Works the entire body.
This is one of the best Crossfit workouts you can do at home. Here you get down on all fours in a higher than normal push up position. From there you either do 30 reps or 30 seconds worth of knee tucks. Pretend you are racing an opponent and you need to move as fast as you can to beat your opponent. Drive one knee up to your chest and the other leg drives back to the ground. Doing 3 – 6 sets of these will work your entire body and leave you breathless.
These are perhaps the most fun and dynamic of the exercises. Simply stand with your feet wide and toes pointed out slightly. Hold onto your weight of choice starting with the weight on the ground between your legs. Move the weight dynamically from the ground all the way over your head reaching for the sky. Repeat 10 – 20 times maintaining a good rhythm and fluid movement. Do 3 – 6 sets of each.
The Sumo High Pull: Works the butt, back, shoulders and biceps.
Like doing cleans, stand with your feet wide, hold on to your dumbbells, either one in each hand or use a bar with light weights on it. Squat and lower the weights between your legs. Go back up to a standing position pulling the weights up to your shoulders focusing on keeping your elbows high. Repeat 10 – 15 times performing 3 – 6 sets.
Box Jump: Works the lower body.
Find a step or a box that is at least 8 inches off the ground. Simply jump off the box backwards to the ground. Focus on reacting quickly when your feet hit the ground to jump off again and land on the box. These are extremely high impact and should only be done if you are already in decent shape. Start with 3 sets of 6 – 10 reps and simply increase the number of sets up to a maximum of 6 as you progress.
Doing Crossfit workouts at home are a great way to get into shape at your own pace. Utilize some or all of the above exercises at your own pace and start the journey on getting the body you want on demand. For more information on at home workouts with a personal trainer online contact us.