5 crossfit workouts you can do at home (or anywhere!)

by:Powerful Toys     2019-09-04
One of the best things about CrossFit (
Although, maybe, surprised some people too)
Is that anyone can do it anywhere.
The definition of CrossFit is-
According to its founder, Greg Glassman
\"The ever-changing functional fitness at high intensity.
\"So as long as you change your training (
Whether it\'s moving, representing the scheme, the load, or the time)
, Do exercises that help you in your daily life, and push yourself as you do, you are doing cross fitness!
You can apply this definition in-
Cross fitness for families-
Or anywhere you happen to be!
Write down the \"scores\" of each exercise, whether it\'s time or number of times, so that the next time you do these exercises, you have a score to hit to see how healthy you are!
Read more: 10 reasons to give up the gymWork from home
Warm Home
Warm up is very important!
There\'s a quick warmth here
This should prepare you for any exercise, including the five below.
10 jump jacks5 burpees10 inchworms10 low bow (5 on each leg)
Jump Jack: start with your feet and put your hands around you.
When you lift your arms, jump your feet to one side.
Jump back and start.
You can go out if you jump and hurt your knee.
Burpee: start standing.
Put your hands on the ground and jump or retreat to a high wooden board. Do a push-
Up, lower your chest to the ground (
Kneel down if you need)
, Then press up.
Step or jump your feet back into your hands, then jump into the air and your knees bend slightly to land, ready for the next rep.
Feet worm: start standing and walk forward until you are on the board.
Hold the board for a second before your feet go to your hand.
Stand up and repeat when your feet touch your hand.
If you sort in space, you can turn back to the starting point.
Low Bow: take a big step forward so that your front knee is bent to 90 degrees and your hind legs are straight behind you --
But your back knee is off the ground.
Push your front leg off, go back to standing and repeat it on the other leg. At-
Family cross-Fitness Exercise 1: Body-
The first exercise will be a simple bodyWeight triples (
Exercise consisting of three exercises)
Completion time, which means that the goal is to move forward as fast as possible while staying in good shape.
If you have to break down any actions into smaller ones (
Two sets of 6 pushes-
Ups back to back, for example), that\'s okay!
Or, if you have experience with cross fitness, try to expand the push
Push-ups for push-ups-
Lift it under your head with a pillow and zoom in the squat point to the pistol squat point.
Time to do 7 rounds: 12 push-ups12 sit-
Ups12 squatsPush-
Ups: from high Board (
Or below the knee)
, Bend your elbow, lower your chest to the floor and keep your body in a straight line.
Press backup to start. Sit-
Ups: bent knees, flat feet on the floor, lying on the back.
Either the arms cross over the chest, or the hand is gently placed behind the head and the elbow is wide outward.
Grab your core, place your feet on the floor and sit up until your shoulders cross your hips.
Control the lower back.
Squat: feet stand slightly outside the shoulder.
Press your hips back and bend your knees down as if you were sitting in a chair.
Stand up and keep your chest high with weight on your heel.
Read more: Top 15 cross-fitness sports you can do anywhere
Family cross fitness 2: 21-15-
The second exercise will be a cross-Representative plan for the couplet classics21-15-9.
You will make 21 high-legged squats and 21 burpees, then 15 high-legged squats and 15 burpees, and finally 9 high-legged squats and 9
For a high-foot Cup squat, choose a challenge to your weight while keeping you in good shape.
Lose weight if your chest drops too far forward, or you can\'t squat in parallel. For time, do 21-15-
9 of: high-foot Cup squat: hold regular squat with dumbbell or kettle bell at chest height-
Right under the collar.
The elbow points to the floor.
Keep your weight close to your chest while you squat down.
Burpee: see the warmth-
Practice description. At-
Family cross Fitness Exercise 3: step down this exercise will be a step down representative plan: you will do 50 sit-ins
Ups and 50 bow steps (
Not every leg! )
Then 40 people in each group, 30 people in each group, 20 people in each group, 10 people in each group.
You can add weight to the bow if you want. For time, do 50-40-30-20-10 of:Sit-upsLungesSit-
Up: see the first exercise for a sports description.
Bow step: 1 feet steps forward, gently place your back knee on the floor while placing your front knee behind your front toe.
Two knees should be 90. degree angles.
Push back to the start position and practice on the opposite leg.
Read more: How to cheat yourself out of HarderAt-
Family cross fitness exercise 4: AMRAPThe fourth exercise is AMRAP exercise, which represents as many rounds as possible (or reps)as possible.
Set the clock to 20 minutes and move around the circuit until the clock runs out.
This round of exercise will include five pushes.
Ups, 10 burpees, 15 V-
A total of 50 reps of ups and 20 jumps squatted down. 20-
Minute AMRAP: 5 push-
Ups10 burpees15 V-
Ups20 jump squatsPush-
Up: see the first exercise for a sports description.
Burpee: see the warmth-
Practice description. V-
Get up: cover your head with your arm and lie on your back.
When you lift your legs and upper body from the floor to meet in the middle, keep your feet and legs straight.
Keep the core tight when you reach out to get your toes with your hands.
Then start by going back to control.
If these challenges are too big, put your hands aside, bend your knees and pull them to your chest while lifting your upper body from the floor.
Jump squats: Do exactly like regular squats, but when you get up, it explodes with each rep and your feet jump off the floor. At-
Family cross fitness exercise 5: kettlebellbellskelebells can be used in many ways, and they are often used in cross fitness.
The triple round will include 15 pot Bell deaths, 15 pot bell swings, and 15 high-foot cups.
You have to play three rounds.
For this exercise, choose one that challenges your weight (a 36-
The target of the pound pot Bell! )
Keep you in place.
If you have experience in cross fitness, try not to let go of the pot Bell.
3 rounds of time: 15 pot Bell deaths 15 times pot bell swings 15 times high foot Cup squat pot death: start from the pot Bell on the floor between your foot and foot, slightly
From the hip hinge, grab the handle of the bell and keep the back flat.
When you push your hips forward and stand up, press the ground through your feet.
Push your hips back and start falling down, once the pot bells go through your knees you can bend them and put it back on the floor.
Pot bell swing: Hold the pot Bell with both hands and stand with both feet shoulder-width apart.
Maintain a neutral spine, hinge on your hips until the pot Bell is between or behind your legs.
Go through your heel, squeeze your hips and lift your weight to the level of your eyes.
Relax a little and let the power of weight get you back to the starting point.
If you want an additional challenge and have confidence in your shoulder strength and mobility, you can continue to swing until the weight directly exceeds your head.
Squat under the high-foot Cup: Please refer to the second exercise for sports description.
Read more: 16 important cross Sports
Remember to calm down after you exercise!
These stretches are great after any exercise.
Keep it for 30 seconds.
Puppy stretching: start with the limbs.
Keep your ass up and reach out your hand in front of you so you can feel the stretching of your upper body and hips.
Pigeon Pose: Lift your right knee to your hand.
Stretch out your left leg.
Your right foot can be next to your left hip or reach out so that your calf can be parallel to your hand.
Seal stretch: Lie on your belly.
Lift your chest and torso from the floor and support yourself with an arm that stretches out a few inches.
If this is too much for your back, don\'t straighten your arms all the time.
Fold forward: Stand and hinge from the hip, bend forward and reach the ground.
Make your knees bend slightly and fold forward as much as possible.
Stop when you feel the hamstring stretching.
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