Inculcate CrossFit exercises in your strength training workout plan to build overall fitness. The CrossFit workout regimen is very intense and will surely get your adrenalin pumping, it is one of the best ways to lose the extra fat around the belly. These exercises will help you become more flexible and give you agility. CrossFit training is used by many athletes to gain strength and have that extra energy for their performance.
Military personnel across the world use CrossFit exercises as part of their conditioning and endurance routine. The CrossFit routine is a combination of jogging, gymnastics, and weight training, which makes for all round muscle development and fitness. It is not like most fad workout routines which become popular for sometime and then fade in to oblivion. The CrossFit workout routine has been around for ages and professional athletes who are in to weightlifting, wrestling and bodybuilding use it extensively.
The basic principle of CrossFit training is to do a combination of high intensity cardiovascular exercises and strength gaining exercises like squats and pull ups. This way an individual is able to burn more calories and fats in considerably less amount of time. CrossFit workout routine is only for 20-30 minutes and is ideal for people who can’t spare more time for exercising.
You can also do CrossFit exercises at home with minimum equipment, with exercises like walking lunges, push ups and pull ups. You can also use the jump rope for a good cardiovascular workout at home. Some of the best CrossFit exercises will help you tone your body as it is a full body workout. CrossFit workouts for beginners should be done on alternate days to help adjust to this unique way of endurance training.
One of the most important things to keep in mind when following a CrossFit workout routine is to have correct form and technique. If possible enlist the help of a personal trainer if you are a beginner at this kind of workout. It is advisable not to work out for more than 20-30 minutes if you are following the CrossFit exercise routine. Here is a list of CrossFit exercises that you could try:
- Pull Ups
- Push Ups
- Muscle Ups
- Kettle Bell Snatches
- Dumbbell Swings
- Over Head Squats
- Dumbbell Thrusters
- Clean and Jerk
- Barbell Snatch
- Barbell Press
- Dumbbell Split Lifts
- Power Snatch
- Ring Dips
- Shoulder Press
- Hand Stand Push Ups
- Rope Climbing
- Power Clean
- Double Unders
- Glute Ham Sit Ups
- Wall Ball
- Back Extension
- Hip-back Extension
In addition to these strength training exercises you need to incorporate high intensity cardio exercises for fat loss. CrossFit exercises are an interesting way to lose body fat because you can vary your workout of the day (WOD). You can do a different combination of cardiovascular exercises and strength training routines. For your cardio routine you could try:
- Jump Rope
- Jumping Jacks
One of the best ways to get an effective CrossFit workout is to do a combination of these exercises in quick succession and rest for 3-4 minutes and then repeat the routine. Here is a table that will help you decide a CrossFit workout for good results.
|Monday||Push Ups (25); Pull Ups (10); Squats (10); Jogging|
|Wednesday||Muscle Ups (10); Walking Lunges (20)|
|Friday||Burpees (25); Kettle Bell Snatches (20); Rowing|
The table given above is just for reference, you can add more exercises to your routine or you can also have a 5 day week routine. One of the benefits of the CrossFit routine is you can have different combination’s for your WOD.
Devise a full body workout plan and follow the correct form and posture for good results. The other two important things that you need to keep in mind when following any workout regimen are diet and rest. Have a good diet plan and have enough rest in order for the muscles to recover.