Maybe you think that to do Crossfit you have to join a specific gym and take a course that includes many different tools. Nothing further from reality! In this article we will provide you with a complete routine to do Crossfit from the comfort of your home.
Doing Crossfit at home: various routines
If you don’t like the idea of going to the gym and want to try out what the trendy Crossfit is all about, we recommend that you start with basic exercises and then increase the intensity.
Each set comprises three exercises and must be repeated a total of five times. To start, five full-arm push-ups, then 10 squats and finally 15 crunches.
For the latter, use the “Crossfit technique”. Face up on the mat, bring your arms back and join the soles of your feet (knees are at the sides without resting on the ground). With the strength of the abdomen, lift the torso and touch the feet with the hands.
On this occasion, you will do 10 sets of all exercises with a 20 second break each. The routine consists of: 5 burpees, 5 pushups, 5 squats, 5 situps, 5 strides and 5 mountain climbers.
To perform the latter, place your hands on the floor and bend your knees. Then stretch your right leg back. When you flex this leg you have to flex the left, in an alternating motion, such as when climbing.
For this intermediate intensity routine, you need to do the maximum set in 20 minutes. The exercises are: 15 jumping squats, 5 mountain climbers and 15 diamond push-ups.
The latter are similar to “common” pushups. What changes is the position of the hands and arms. Lie on your stomach on the mat and place your hands at chest height, so that the index and thumb are joined and form a triangle or a “diamond”.
It is also intermediate level and is based on time. In this case, the routine consists of doing one minute each of the exercises and at the end resting for 60 seconds. The goal is to complete five laps.
The exercises are: abdominals, squats, push-ups and the “bear walk”. The latter is done like this: place your hands on the floor and spread your legs shoulder-width apart. The idea is that the body forms a kind of triangle. So you have to walk with your hands and feet.
This is an advanced Crossfit routine, but if you have done the above, you will be able to do it without any problems. The exercises that are part of it are: 10 handstand (support the feet on the wall), 20 burpees, 30 push-ups of the arms, 40 strides, 50 abdominals, 40 squats, 30 mountain climbers, 30 push-ups with hand clap.
It is only four exercises, but due to the amount of repetitions it is known as a high intensity routine. You have to do 50 burpees, 100 push-ups, 200 squats and 300 sit-ups. In between exercises, you can take a break of 30 seconds.
The great thing about doing Crossfit at home is that you don’t need to buy expensive gear, because you use your own body weight. Of course this also has its “cons”, because for example you may have less desire to complete the routine or you may be injured or hurt if you do not perform the correct technique.
Another very important aspect is the timetable. At home we can train in the evenings, on weekends or during the holidays. Nothing and no one will stop you! And of course we can’t ignore the economic side, because when we train at home we avoid having to pay the monthly fee from the gym or a personal trainer. If you don’t have enough space in the room, opt for the garden or even a nearby park.