Although CrossFit is gaining more and more popularity, have many reservations against the supposed “Hulk Workout,” which was originally practiced mainly by soldiers and police.
But you have to be a super hero to practice with you in CrossFit.
With a bit of fitness, experience and stamina you can the exclusive Sport without an expensive membership in a specialized CrossFit Box to try out – without any Equipment at home, with our Workout Video.
This can be achieved with the CrossFit Workout
CrossFit is equally varied, highly intense and effective for the Muskelauf and fat reduction as well as for General Fitness.
In addition, a CrossFit calls-Workout all major muscle groups, and these are also functional in complex movement patterns work together.
All of the engine trained on basic properties – strength, speed, endurance, agility and coordination – by combining power techniques with high intemsivem interval training.
In addition, CrossFit is pursuing a competitive character and thus looks very motivating.
All of our CrossFit Workout for home: The renowned CrossFit Coach René from the CrossFit Afterlife in Hamburg has created a Workout that all of the above elements combines with each other.
CrossFit: Clean execution is the basis
Not everyone wants to be equal to the nakedness under the steel-hard athletes, all of which are already for a long time. Although we can assure you that here, everyone started small, and the Crossfitters are very social and athletic cordially.
With the Home Workout you can find out whether your Fitness and strength are already on a good Level, and if you enjoy the intense Workouts. The Challenge is suitable for beginners as well as advanced athletes who simply do more repetitions.
However, you should have no physical limitations, and the basic exercises, clean master, since these are executed with speed.
While in the CrossFit Box, barbells Weights in the Form of barbells, Kettlebells, medicine balls, or equipment such as chin-up bars, boxes for jumps, rowing ergo meters or Airbikes are used, dispensed with René completely on fitness accessories for you to try out the Workout in a flexible home can.
A Mat, a towel and a drink, if you know, but in any case, lay.
The “AMRAP”Challenge is built
At Home Workout it is not about forms of Hulks, but to the performance on time. The focus is on a HIIT Challenge with a Workout of the Day (WOD). The best CrossFiter and Coaches think of your daily Workouts to measure yourself with others.
Coach René has chosen to be a Workout for the mode “AMRAP”: stands for “As Many Repitions As Possible”, so as many repetitions as possible in a given time.
- The Workout consists of five Exercises, each 60 Sekdunden as quickly as possible to pull this off.
- After a Exercise, you switch without a break directly to the next. Not to worry: The Timer signals the exchange in a timely manner.
- Only after all five of the Exercises a little Breather and a water break is done.
- The Workout is three rounds.
- Important: Count each time you Exercise your reps and add this after every round: This is your round Score, to keep it or to apply to top results.
The difficulty is to find a pace where you can as many repetitions as can tear, but still in round three come on make.
The five Workout Exercises
1. Air Squats
For the first Exercise, the Air Squats, to you shoulder width, the hands go to the front, the Po is nice and stretched far to the back and the knee to the outside pressed. From the 90-degree deep knee bend you get momentum back in the booth, you get to press the hip like to be active forward.
Make sure to keep your back and head straight and to the Po in the come up tense. So many Air Suqats do as possible in the first Minute Butt and legs to work.
After that, it goes directly to continue with Exercise two: René and his Timer signaled sera to you the exchange in a timely manner.
2. Butterfly Sit-ups
For the Butterfly Sit-ups sit on the floor, together, bring the soles of the feet in front of you, by you knee to the outside fall.
From the seat you are controlled on the Mat to sink until the upper body rests, and the back of the hand have to touch the ground above your head once.
From the lying Position, you to come thanks to the strength of your abdominal muscles to swing fully back in the seat and touch it with the tips of your fingers once the floor in front of your feet. This even otherwise, the whole time on the ground – only the Core muscles works. Pay attention to body voltage.
3. Hand-release Push-ups
From the seat it goes straight in the pushup, you’re doing about shoulder width. But beware: If you’re at the bottom, lift up the hands in the air to release the tension and rebuild. The Po should stand out always, a little earlier than the torso – so it is nänlich significantly more demanding.
Who is fit, it can make the Push-ups on the knees. Nevertheless, you are hands down arrived shortly from the ground, before you force push you back up.
Keep a straight back, pull your shoulders actively to the rear and avoid a hollow back.
Pull the head, moreover, not in the back of the neck, but look relaxed between your hands – and don’t forget to Breathe, even if your triceps feel after schnappp breathing.
4. Reverse Lunges
Reverse Lunges are lunges to the back: to Stay upright in the torso and take a step back. Ensure that you have a right angle in the knee joint, and let the knees do not collapse inward, but press this to easily and actively to the outside.
It can help the toes to wear something, so, you activate your leg muscles optimally to the Po.
The rear knee should touch the ground briefly and in a controlled manner. Then you hit you again with force high into the Stand and move the leg to the left, the right, or Vice versa, until the Minute is up and the legs are shaking.
5. Russian Twists
The last Exercise before the break, the Russian Twist: Sit back on your Mat, lift your feet and rotate the torso from left to right (or Vice versa) and tap on each side with the hands the floor to the full range of motion potential.
The hip further to the lower part of the body to remain as stable as possible, and you rotate, especially from the lateral abdominal muscles.
After these five Exercises, you have earned you your first break really. You use, to breathe deeply, to lower the pulse of something, to drink something and count up your repetitions of all five Exercises.
The result represents your first Score and it is important to keep the following two passages, or even top.
In the end, you count the reps of all three rounds and CrossFit Champion René might even look old with his say 642 reps liable?
Tina Monastery Meier
*The post “CrossFit Workout at home: Are you ready for these tough Bodyweight Challenge?” published by FitForFun. Contact with the executives here.