How can girls do CrossFit at home and in the gym?

How to make your body attractive? The question, although not rhetorical, is always relevant for the weaker sex. There are many ways to achieve an ideal figure, but not every workout allows you to comprehensively work out your entire body. In our article we will talk about women's crossfit, let’s look at its pros and cons, and also give examples of training programs designed specifically for girls.

Why CrossFit is effective

The basic exercises in the CrossFit program are running, rowing, rope, exercises with “iron”, that is, with a variety of dumbbells, turning over heavy tires, and jumping. The main thing is that all exercises are performed at a very fast pace.

Yes, doing CrossFit is very difficult. Sweat rolls off your body like a hail, your face turns red, you have no strength for anything, and there is only one thing in your head - why am I doing this? But having overcome your laziness and yourself, after a short time you already see the result. A desire appears to beat your yesterday’s result, a motivation appears to become even stronger, to prove that you can do this too, because nothing is impossible.

You can do CrossFit in the gym, at home or at the stadium. You don’t need any special equipment, but it is advisable to have a bag of sand, a few, the basic one would be a horizontal bar, which can be found on any outdoor sports ground. So, I propose to consider the basic exercises that are the basis of many programs and also form the foundation of the entire CrossFit system:

1. The first and most popular exercise is burpee or burpee. Both names are used, so don’t worry, the execution technology is the same. So, we start with a squat, hands resting on the floor, then we throw our legs back, taking a lying position. Then we return to the squat and jump up as much as possible. We try to jump as high as possible, but the main thing is that the feet come off the floor exactly. You need to do 15 repetitions. There are several varieties of burpees for advanced ones: with dumbbells, with weights (sandbag), in a vest and with a medicine ball. If you do burpees with weights, you don't need to jump, just lift the weight above your head. You need to perform 10 such repetitions in one circle;
2. Kipping is an exercise that requires a horizontal bar. So, you need to quickly pull yourself up, performing sharp movements similar to jerks. To do this, you need to swing your legs back and forth with a large range of motion. The chin moves towards the bar, perform 15 repetitions;
3. The next exercise is explosive squats. The technique of the squat itself is standard. First, we move our pelvis back, bend our knees, and tilt our body forward so that the load is placed on the heels. The stomach is tucked, we look forward, we do not lower the chin. We lower ourselves as we inhale, and as we exhale we jump up sharply. Keep your hands behind your head, do 15 repetitions;
4. Leg lift. This exercise will also require a horizontal bar. When you are already hanging, you need to raise your legs with your knees bent towards your stomach. This should be done quickly and sharply. The body should not sway, that is, all muscles are tense, the abs are actively working. Do 15 repetitions in one cycle;
5. Explosive exercises. These push-ups are more difficult than classic ones, but they are more effective, that is, the process of burning fat deposits occurs faster and better. Technique: when you rise, you should push your hands up so that your palms come off the floor. Do 15 repetitions of this exercise too.

Tip: Complex exercises also include additional or variations of those already mentioned. Running is especially popular because it is the most accessible sport.

In order for the process of shedding extra pounds to occur confidently and constantly, you should remember some points. Breaks between exercises, as well as between circles, should be minimal, ideally there should be none at all. The quality of the workout is determined by fatigue: if you can barely drag your feet home, then you gave it 100%, but if you have enough strength to eat that cake, you should increase the load. Use many program variations and rotations for a more effective workout. Also try to choose multi-directional exercises to engage all muscle groups and work the body holistically.

CrossFit exercises for weight loss

They have high efficiency. Good results in the fight against extra pounds are due to the fact that the basis of CrossFit for girls is predominantly aerobic exercise. Intense endurance work raises the heart rate zone to a high level, and, consequently, the process of burning fat deposits starts.

There is also a disadvantage to such training. It lies in the fact that along with fat, at a high heart rate zone, muscles also begin to burn. To avoid such negative consequences, you should not deliberately go beyond the limits. You need to train at a comfortable heart rate, but for a longer time. You need to lose weight without harming muscle fibers by doing CrossFit correctly. Classes must last at least half an hour, including warm-up, cool-down and preparatory exercises.

Thirty minutes for doing CrossFit for the purpose of losing weight is due to the fact that fat deposits begin to burn only when glucose from the liver has been used, and this process takes the first twenty minutes of training. Therefore, to lose weight, you need to exercise from half an hour to an hour. The main thing is not to overeat. If you consume more calories than you expend, there will be no result.

Crossfit training - fat burning training for girls

crossfit training program for martial arts video

This is a fashionable system of cyclic training today. Its founder is considered to be the American Greg Glassman. The training program itself is divided into so-called daily workouts, which include a series of different exercises that must be performed with high intensity.

You can't get bored with CrossFit. Every day is filled with a variety of exercises that squeeze all the juice out of the athlete. Often classes are structured using the following exercises and types of loads:

Running (usually short distances, shuttle). Rope climbing. Exercises with dumbbells, kettlebells and barbells. Gymnastic elements (horizontal bar, rings). Carrying heavy things. Jumping and exercises with a skipping rope.

The average training duration is only 20-30 minutes, but due to the high intensity, the athlete is completely exhausted during this time. And from the first time, not every trained athlete will be able to complete the daily complex in one go and complete it within the allotted time.

Most often, this system is positioned as an extreme training system. After reading the above description, many athletes, especially those who were involved in wrestling back in the Soviet and post-Soviet years, may - what’s new here? After all, the practice of using circuit training with maximum effort has existed for a long time.

This method of training is practiced by wrestlers and boxers to train endurance and explosive strength. This technique is called general physical training (GPP). Here is an example of one of the circular complexes from Soviet times:

• Push ups;
• Press;
• Squatting or jumping;
• Shuttle or long distance running.

Sometimes the complex is combined with exercises with a sledgehammer or hammer. As we can see, the above method of general physical fitness training fits the description of the CrossFit system. At the same time, the Western version is more saturated with a variety of exercises, which make the training process more varied; work is carried out with different types of loads.

Contraindications

It is worth understanding that CrossFit requires good physical fitness from the athlete. After all, a beginner will not be able to withstand intense training of this type, especially if the work is done not only with his own weight, but also with additional weights. If you have the following diseases, training of this type may do more harm than good:

• High blood pressure;
• Prostatitis;
• Haemorrhoids;
• Diabetes;
• Graves' disease;
• Phlebeurysm;
• Oncology;
• Diseases of bones and joints;
• Scoliosis;
• Lung problems;
• Vegetovascular dystonia;
• Diseases of the gastrointestinal tract;
• Problems of the genitourinary system;
• Stones, cholecystitis and other diseases of the biliary system.

Also, if you have recently had surgery, have had an acute respiratory infection, or are pregnant, you should stop training for a while. You can start using them only after consulting your doctor.

Source:

Important rules for crossfit training

Before you jump into an at-home CrossFit workout program for women, pay attention to the most important rules of the sport.

Attention to beginners: in CrossFit there is such a thing as scaling exercises. This means that you can perform any exercise in a simplified version. Despite the fact that the load is reduced, you pump up the same muscles as if you followed the classic technique. After strengthening your muscles, you can move on to a more difficult option.

Consider your physical fitness

When creating a schedule, consider your physical fitness. If you run in the morning or lift weights in the gym, it would be optimal to do 2 days of training (for example, running on the first day and CrossFit on the second) + 1-2 days of rest. It is true that there are also fans who are ready to study 3 times, but this option does not allow freeing up the weekend. In addition, you may not have time to recover, which will nullify all the benefits of the exercise.

Regularity of training

While training in a group under the strict guidance of a professional CrossFitter you would not have to create a training schedule, then when training at home you cannot do without it. Of course, when performing the program on your own, it is somewhat more difficult to tune in to systematic work on your body and develop discipline. Important: there should be at least 2 workouts per week, optimally 3.

Be sure to alternate a sports day with a rest day. This will allow your muscles to fully recover after intense training. In addition, it is the lack of days free from CrossFit that leads to exhaustion of the body and overtraining.

Warm-up is everything

Never neglect warming up. It only takes 5-7 minutes, but all these monotonous movements, familiar to you from physical education lessons, will help protect your muscles and joints from possible injuries. You also need to emphasize that you should never do stretching before CrossFit (however, this also applies to banal strength training). Your muscles have not yet warmed up, so there is a high probability of injuring them.

© Maksim Šmeljov — stock.adobe.com

But after passing through the five circles of hell, you can devote a few minutes to the so-called cool-down. This may include light cardio for 10-15 minutes or light stretching of the muscle groups that were worked during the workout.

Equal attention to all muscle groups

Work all areas of the body evenly. Many women “score” on their arms, shoulders and back. We assure you that push-ups, pull-ups and strength exercises with dumbbells will not turn your arms into the muscular “cans” of the Hulk .

Diet

In order to achieve excellent results, follow a diet, regardless of where you train - in the gym or at home:

• Eliminate fast food from your diet and minimize fast carbohydrates in your diet. If you are not losing weight, you may not cut out all sweets, but remember that it is better not to consume more than 30-40 grams of sugar per day.
• Eat more often, but in small portions. Ideally, switch to 5-6 meals a day. If this doesn’t matter, then eat at least 3 times a day. There is not much difference, the main thing is to eat your daily calorie intake.
• Before training, you can eat 2-3 hours depending on your body. Post-workout nutrition depends on your goal. If you want to lose weight, it is better to eat mainly protein foods. If you gain, add carbohydrates.

Remember: it will be quite difficult for you to burn calories by training alone. The key to CrossFit success is a combination of regular training + healthy eating + good rest between classes.

The following video explains very clearly about proper nutrition:

Positives of CrossFit

By following this program you will achieve at least the following results:

- beautiful body;

- strength of will;

- endurance.

Practicing this program does not get boring, as it is very diverse in its exercises. And the main advantage is achieving maximum results in the shortest possible time.

Positives of CrossFit

Classes are often held in groups to further motivate athletes. Crossfitters are not professional athletes, but people who are physiologically fully developed.

Negative opinion

Not everyone responds positively to CrossFit training. Many athletes consider this type of training to be very traumatic. Also, a large cardiac load can lead to heart disease, regardless of whether you are a beginner or an experienced athlete.

Based on the above information, we advise you to consult a doctor before engaging in this program and choose an experienced trainer. Also, stock up on willpower and patience, and you will succeed!

Today, CrossFit classes are gaining momentum among young people. What it is? These are sports that do not require extra equipment and trips to the gym. And in our time it is very convenient. By doing CrossFit, you can not only lose excess weight and gain a great figure, but also develop endurance, which we so often lack.

CrossFit exercises for home workouts

Crossfit exercises are exercises that include exercises from athletics, weightlifting, powerlifting, gymnastics, etc. Thus, you develop almost all muscle groups. If you are new to these workouts, we advise you to thoroughly master the basics on which the classes are based.

Advantages and disadvantages of CrossFit for girls

Representatives of the fair sex are certainly interested in the question of how useful a unique training method is for women. If the loads are moderate and adequate, there will be no harm, but vice versa. When looking at photographs of professional athletes involved in CrossFit, you should not transfer their appearance to real achievements.

If you do not jerk or lift heavy weights, your muscle size will not grow. This is especially true for the female body, which is much more difficult to “bring” to the shape of bodybuilders. Aerobic exercise as part of CrossFit allows you to make your silhouette more feminine and fit. Girls are not recommended to work with heavy weights due to the fact that with the duration of such loads there is a possibility of disruption of the menstrual cycle.

Training program

If you are determined to prove to yourself that you can get your body in order. If you are not afraid of difficulties, then let’s move from theory to practice. This set of 8 exercises must be performed cyclically. You should do 3 circles, try to rest between circles and exercises for up to 3 minutes. Reduce your rest time if possible.

1. Burpee. We start with the classic version: we squat, take a lying position, return to the squat and jump out. We repeat this exercise 10 times;
2. Air squats, that is, light ones. Legs shoulder-width apart, feet to the sides, move the pelvis back, body forward, bend the knees. When lowered, the pelvis should be below knee level. Don’t forget to breathe, inhale as you squat, and exhale as you rise. Do 30 of these squats without weight;
3. Lunges. These are lunges back and to the side. Do 20 exercises for each leg;
4. Lifting from a kneeling position. You need to do 20 repetitions of this exercise;
5. Push ups. If you are in good physical shape, then do explosive push-ups; if you don’t have the strength to push your palms away, then choose classic ones. The simplest option is wave-like movements, starting from the chest. You need to perform 20 repetitions;
6. Sit-ups. From a lying position on your back, legs bent at the knees, raise your arms and place them behind your head, you need to lift your body up and twist so that your shoulders go beyond the line of your hips. Do this exercise 30 times to give your abs a beautiful definition;
7. Candle. IP: lying on your back, raise your legs perpendicular to the floor, put your hands under your butt. We tear off the pelvis, pushing the legs up. You need to perform 30 repetitions of this exercise;
8. The first round of this program ends with a static exercise – the plank. Hold your body in a plank position for 30 counts and then repeat the entire exercise to complete three circuits.

So what do we have? Firstly, it is a beautiful, sculpted, toned and slender figure. Secondly, it is a healthy and resilient body, physically strong and able to withstand significant loads. And, of course, this is pride in yourself, self-confidence and the hungry looks of men losing their heads over your attractiveness.

Sample training plan

If you are just starting out with CrossFit, doing one or two workouts over 7 days will be enough. Then constantly increase the load, but do not forget to give the muscles time to fully recover.

Before class, make a work plan for today. You should be able to complete all the exercises in a “round” (this is the name given to a sequence of exercises performed in one approach). One lesson may consist of several rounds.

Example of one round:

• Jumping rope - 1 minute.
• Burpees - 10 reps. (Alternate quick change of body positions).
• Running in place – 45 seconds.
• 25 push-ups.
• Squats (with or without dumbbells).
• Jumping rope – 1 minute.
• Twisting the body until there is a burning sensation.
• Lunges with dumbbells – 40 seconds.

It is not at all necessary to constantly look at the clock, you need to feel the rhythm of the program. If you are working with dumbbells, then various presses and rows should also be aimed at intense work. Movements should be fast and sharp. Don't go for heavy weights. After completing one exercise, immediately proceed to another.

Pitfalls of killer training

Before you start doing CrossFit seriously, it doesn’t hurt to clearly understand all the disadvantages, contraindications and pitfalls that “maxi-training” entails. And what sport is deprived of them?

1. CrossFit is dangerous

Especially for beginners who work without a coach and pay increased attention to speed at the expense of technique.

2. It increases the risk of developing rhabdomyolysis, which is characterized by the breakdown of muscle tissue and kidney failure.

3. High loads, without which crossfit is unthinkable, not every body can endure without unpleasant health consequences. In this case, the joints, heart and blood vessels will be under attack.

CrossFit was born 17 years ago – in 2000. The time is too short for a full-fledged large-scale study that can unambiguously answer the question of how “wear and tear training” affects the human body, what results it leads to and what complications it threatens.

Even in the gym and under the supervision of a trainer, no one is safe from injury.

As for crossfit at home - for beginner athletes or guards who have decided for some reason to interrupt classes at the club - then increased caution is required here!

1. Start with light loads.

2. Monitor your technique carefully.

3. Control your well-being.

4. Warm up before training and stretch after it.

5. Do not start classes if you have back injuries of any degree of complexity; joints are not in order; the cardiovascular system or kidneys are acting up; have a chronic disease.

Video: 5 mistakes crossfitters make

Useful video about training for beginner athletes from the ARMA Sport channel: what mistakes do inexperienced CrossFit fans most often make?

Necessary equipment for training

Before starting classes, we need to decide what tools we have for this - what we can prepare and what we cannot.

In the simplest version, you won't need anything at all. You will perform exercises with your own weight. However, it should be borne in mind that it will not be possible to progress endlessly, and the same exercises will become boring. Therefore, you can start without additional inventory, and then gradually buy something from the lists below.

Preferably

When doing crossfit training at home, it is advisable for every girl to have the following sports equipment (especially for beginners):

• Rug. You will also thank us when you start doing abdominal exercises. You can, of course, replace it with a blanket folded in half, but exercising on a gymnastic mat is much more convenient and enjoyable.
• A pair of collapsible dumbbells. If desired, they can be replaced with auxiliary means: a backpack filled to the top with books, or plastic bottles with sand poured inside. But it’s better not to, don’t forget that you need to enjoy sports, otherwise you won’t last long.
• The jump rope is an ancient “mammoth” of home training, familiar to our mothers and grandmothers. And for training at home, this is an absolutely indispensable tool. There is one thing: when working with a jump rope, it tends to knock on the floor, and your neighbors may not appreciate this. Try using a so-called fast jump rope, it is thinner and makes much less noise.

It would be useful

Below is a list of very useful devices for women’s CrossFit exercises at home, which will help diversify your training:

• Fitball. The gym ball can be used to perform various modifications of planks, crunches, and hyperextensions.
• Horizontal bar - yes, you don’t need to neglect upper body training (you also need a special elastic band for the horizontal bar if you can’t do pull-ups on your own).
• Low, durable box. But if you want to jump, you can replace it with high jumps on the spot.

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Lost in translation

It is difficult to give an exact translation to the English phrase “crossfit”. Its first half, “cross,” means “cross,” “crosshair,” “to combine.” The second – “fit” – can be understood as “fit”, “healthy”, “in good shape”. (By the way, the word “fitness” comes from it, which does not need translation.)

This is what you will do during CrossFit: cross and interweave different types of exercises so as to maximally load the body and ultimately get it into great shape. Moreover, the entire training will take place at a more than intense pace; there are no long pauses here.

Why is this necessary?

Properly constructed CrossFit:

• increases endurance;
• strengthens the muscles of the whole body;
• has a beneficial effect on the respiratory and cardiovascular systems;
• has a good effect on coordination and reaction speed;
• develops flexibility;
• teaches the body to quickly adapt to changing loads.

It is not without reason that in the USA, where the system of “lethal training” was born, as well as in European countries, it was adopted by centers training firefighters, police officers and military personnel. But this does not mean that only a physically developed person can handle an overactive type of fitness! Today, sports clubs specially designed for CrossFit provide training for beginner athletes, retirees, teenagers and even pregnant women. There would be a desire.

You definitely won’t be able to get bored during training.

The Hard Principles of CrossFit

How do fans of overseas sports achieve their impressive results?

Each workout in CrossFit consists of several (from 2 to 6) diverse exercises. There is no single program here; you can use ready-made recommendations or, if you have enough experience, create your own sequence. The main thing is to meet 3 conditions.

1. Training must necessarily contain both aerobic and strength training.

2. During one circle - a round - you need to try to use as many different muscle groups as possible. That is, you cannot focus on push-ups and pull-ups to work the shoulder girdle or weighted squats and jumps for the hips, as is the case in sets. The round must include push-ups, squats, pull-ups, jumps, lunges and anything else you see fit to add to it.

3. Exercises affecting the same muscle group should not follow one another.

The strong point of CrossFit is variety and variability.

The training program for beginners involves no more than 3 rounds in one lesson, but as the beginner gets acquainted with CrossFit, their number increases. On average, after every fifth workout.

Rest between exercises within one round is minimized or, more preferably, simply absent. But you can take pauses between the rounds themselves. But not long, 2-5 minutes.

They do not devote a long time to training. With all the circuits, warm-up and cool-down, they take anywhere from 20 to 50 minutes a day.

But you have to practice often. The standard scheme looks like this: 2 days of training – a day of rest – two days of training – 2 days of rest.

The short duration of classes is compensated by the efforts that the athlete has to make to maintain the desired pace. This is a kind of race that requires not only high-quality exercises, but also speed.

CrossFit will force you to give 100%

A set of exercises for beginner crossfitters

The main rule in practicing CrossFit is regularity. To start training, you will need a jump rope, a horizontal bar and not very large dumbbells. The main exercises at the beginning will be: jumping, push-ups, lifting your weight on the horizontal bar.

A set of exercises for beginner crossfitters

One of the main exercises is burpees. It is performed in the following sequence: we squat, resting our hands on the floor and our knees on our chest. Then we throw our legs back and do push-ups from the floor. We return to the starting position and jump up as much as possible. We repeat the exercise at least 10 times.

The next exercise is kipping. These are simple push-ups on a horizontal bar with maximum impact. To complicate the exercise, you can do pull-ups with your legs raised forward. Minimum number of exercises 10 pcs.

To start training, choose simple exercises. Here is a sample program for a couple of days:

Day 1: 5 minutes of jumping rope, 15 push-ups, 15 push-ups with legs raised (workout duration no more than 20 minutes);

Day 2: 10 minutes, 15 push-ups with legs raised, 15 squats, burpees (workout duration 30 minutes);

Day 3: jumping rope 10 minutes, burpees 15 times, kipping with raised legs 15 times (workout duration 30 minutes).

Each person’s body is individual, so to avoid health complications, follow our recommendations. Before training, be sure to warm up and include breathing exercises during your cool down. To avoid health problems, we advise you to consult a doctor before starting classes.

The main exercises for women's CrossFit

Here are examples of the simplest but most effective exercises for women's CrossFit that can be performed at home.

• Lunges. With our hands on our belts, we take a wide step forward, while also bending our back leg at the knee almost at a right angle. We straighten up and make a similar lunge with the second leg. Don’t forget to keep your back straight and lift using only the strength of your gluteal muscles. Once you get the hang of it, start picking up the pace. If desired, the exercise can be complicated by performing lunges with small weights or dumbbells. This is a great workout for strengthening your thighs and butt.
• Push ups . Since it can be difficult for girls to perform full push-ups, you can practice with a lighter version - resting on your knees. To better work the muscles of your shoulders, chest and abs, try to keep them in constant tension.
• Squats in any variation are another great exercise for those who want to have slender, toned legs and firm buttocks. When exercising without weights, try to speed up the pace and squat as low as possible, almost touching the floor with your buttocks. If you are ready for more serious tests, we can recommend a more complicated option – goblet squats with a kettlebell or dumbbell.
• Fold a. From a lying position, we begin to simultaneously raise our straightened arms and legs, trying to pull them towards each other. At the top point of the lift, the body should form the letter V. We return to the starting position, rest for a couple of seconds and repeat. We keep the abdominal muscles in constant tension.

An alternative exercise for pumping up the abs in women's CrossFit is sit-ups with knees bent. However, in this case you will have to work at speed, without the slightest hitch between repetitions.

Assistive exercises for women

• Horizontal pull-ups . For this exercise you will need gymnastic rings or a low horizontal bar. These elements often come complete with a wall bars. However, a suitable horizontal bar can be easily found in almost every yard. Holding the rings or the crossbar, we pull ourselves up until our chest touches the support. The body forms one straight line. All major muscle groups of the upper back, shoulders and arms are strengthened.
• Burpee . The signature exercise in the CrossFit arsenal, which includes several elements at once, performed alternately: squatting, jumping back with support on your hands, push-ups, jumping forward while lying down and jumping out of a squat. Women's CrossFit involves a simplified version of this workout, excluding push-ups.
• Plank . A static exercise that can be performed at the end of the main workout to stretch and strengthen the main muscle groups. We hang above the floor, relying only on our forearms and toes. The body is elongated in one straight line, and the muscles of the hips, buttocks and abs are maximally tense. Start with 20 seconds, adding 10 seconds every day.

CrossFit for beginners: basic training rules

CrossFit exercises for beginners should be more gentle on the muscles, with minimal repetitions, which increase gradually every day.

That is, beginners need to pay attention not to the speed of performing exercises, but to technique.

CrossFit for beginners - basic training rules

Before starting classes, we advise you to learn a few simple rules:

• the duration of classes should not exceed 1 hour 20 minutes, and the first time 40 - 50 minutes;
• start classes with a warm-up and end with a cool-down;
• at first, we recommend stopping between exercises (buy a heart rate monitor to determine your heart rate, which will help you stop in time to rest);
• for weightlifting exercises, set the weight yourself, increasing it gradually.

The benefits of CrossFit training

• Improved well-being and improved mood. In our time of ruthless emotional and psychological pressure from a dynamically current existence, a good mood and well-being are valued very highly. Training will help you overcome fatal stress - the scourge of modern society and find good health, calm and peace.

The benefits of CrossFit training

• Figure correction, getting rid of excess fat deposits. Excess weight can harm the body. Through high-intensity training, the body quickly gets rid of excess fat deposits, drawing energy for physical work from reserve reserves of adipose tissue, which were previously put aside “for a rainy day.” Thanks to the versatility of activities and different modalities, you can hone your ideal figure.
• Strengthening the cardiovascular system. The heart muscle gains tone and develops. As a result of this, in one contraction it moves a larger amount of nutrient-rich and oxygenated blood. Tissues begin to receive more healthy “treats”, their cells begin to function more productively. Even if you start doing CrossFit exercises for beginners, the training program , if chosen correctly, will already within a month, with systematic implementation of the complex, the maximum heart rate will decrease by ten to twenty units.

• Strengthening the respiratory system. With regular exercise, the useful volume of the lungs increases significantly.
• Ease in everyday life. Those who exercise significantly increase their vitality and endurance. Household chores, climbing stairs, walking outside the city will not tire you, but will bring only positive emotions.

Principles of CrossFit training at home

CrossFit classes are divided into three stages:

• warm-up;
• strength exercises;
• smooth end of the workout.

Principles of CrossFit training at home

There are also some rules:

• the more the better (possibly several times a day);
• new exercises every day (new ones are performed every day).
• minimum rest between exercises;
• changing loads in new classes;
• training should not take much time (from forty to fifty minutes).

Admirers of this system train not only in the gym, but also at home, systematically posting their CrossFit videos on the Internet, sharing their achievements. To exercise at home, you should definitely have at least a couple of exercise machines, such as a horizontal bar and parallel bars, for exercises to lift your weight.

CrossFit program for girls (2–3 options)

Complex for the whole body at home

It is suitable for beginners and consists of three simple exercises that can be performed in any conditions:

1. pushups,
2. body lifts,
3. classic squats.

You need to perform all the exercises sequentially in 5 circles. In each subsequent approach, the number of repetitions is reduced by 5:

1. 25 reps
2. 20 reps
3. 15 reps
4. 10 reps
5. 5 reps.

An advanced CrossFit athlete will complete this routine in 6-7 minutes.

Complex with a barbell in the gym

Beginners can perform it with a light bar. In this complex you need to do as many rounds or circles as possible in 20 minutes, one circle consists of:

1. 15 barbell squats,
2. 10 standing barbell presses,
3. exercise bike 2 minutes.

Choose your own location for the bar during squats: it can be above your head, on your back or on your chest.

Universal complex

This complex must be completed in 20 minutes at least three times. At the same time, in the gym you can take dumbbells and use exercise machines, and at home you can run in place and use improvised weights instead of dumbbells.

1. 2 minutes of fast running on the track or in place, if you are running in place, then raise your legs to make your running more active.
2. 20 lunges with dumbbells, 10 with each leg.
3. 15 burpees.
4. 10 sit-ups from a lying position or on a Roman chair.

This complex can be easily modified to suit your capabilities; each of the exercises described above can be significantly simplified or complicated.

The same complex for beginners:

1. 2 minutes of regular running in place, while running, actively work with your arms.
2. 20 lunges without dumbbells.
3. 15 burpees without push-ups or jumping jacks.
4. 10 sit-ups or crunches from a lying position with your arms in front of you.