Crossfit at Home: 5 Easy Exercises and Workout Plan

Crossfit is a high-intensity training modality that should ideally be done in gyms or suitable training studios, not only to avoid injuries, but mainly so that the exercises are gradually adapted to each person’s needs and physical fitness.

However, there are some basic exercises and movements that are safe enough to be done at home for those who want to try the sport or for those who have little time to go to the gym.

Generally, CrossFit exercises help you lose weight and lose fat, as they are done with great intensity, leading to a large expenditure of energy and calories. In addition, they also help to tone muscles and develop strength and flexibility, as the person exercises muscles, joints and tendons at the same time.

1. Polichinelos

The jumping jack, technically known as jumping jacksis a great exercise for the warm-up phase, as it increases the heart rate, in addition to warming up the muscles and joints, and contributes to increased motor coordination, as it involves movements of the arms and legs.

To do this exercise you must:

1. Stand up: with legs closed with hands pressed against thighs;
2. Open and close your legs: you must open and close your legs with a small jump without leaving the place and, at the same time, raise your arms above your head, touching one hand to the other and, coming back down, touching your thighs again with your hands.

The movement of the legs is similar to the movement of scissors opening and closing, and it is important to always try to maintain the same rhythm.

2. Push-ups

Push-ups are a relatively simple exercise, but very complete and important for increasing the strength of your arms, chest and stomach. The closer the hands are, the more the arm is worked, and the further the hands are from each other, the more the chest is worked.

To do this exercise you must:

1. Lay on the floor: you must lie on the floor with your stomach down;
2. Position your hands: Place your palms on the floor, shoulder-width apart.
3. Standing in a plank: stretch your arms and keep your body straight, horizontal. This is the starting and ending position for push-ups;
4. Bending and straightening your arms: you must bend your arms, touching your chest to the floor and then go up again, pushing the floor with the strength of your arms to return to the plank position.

The number of push-ups can be increased as strength increases over time or even become more complex, being done with just one arm, with the arms resting on a bench or clapping a palm between bending and stretching the arms. arms, for example.

3. Pistol squat

O pistol ​squat, which can be called one-legged squats, contributes to increased strength, flexibility, coordination and balance. Additionally, it helps develop the core muscles, which are the abdominal, lower back, gluteal and hip muscles.

To correctly do the pistol squat you must:

1. Stand up: with just one foot resting on the floor and arms stretched out in front;
2. Do squats: The leg of the foot that is not touching the ground must be extended in front of the body and then the hips must be thrown down and back, maintaining a small inclination of the trunk while descending.

It is important that while doing the squats, you keep your abdomen contracted, to balance the weight of your body.

4. Box Jumps

Box jumps, also known as boxjumpsare part of an exercise that, in addition to helping to improve cardiorespiratory capacity, also works all the muscles in the legs and butt, helping to tone up.

To do the exercise correctly you must:

1. Stand up: keep your feet shoulder-width apart, a comfortable distance from the box;
2. Do squats: You should place your feet shoulder-width apart, bend your knees, throw your hips down and your butt back, and straighten your legs to return to the starting position. See how to do the squat correctly.
3. Jump onto the box: you must extend your hips, swing your arms, and jump onto the box, placing your feet completely on top of the box. Then, jump back and repeat the squat.

The height of the box must depend on the person’s height and pushing capacity, to avoid falls and injuries.

5. Ball to the wall

The wall ball exercise, technically known as wall ballsit is a very complete exercise because it works the legs and arms in a single movement and is done with a medicine ball.

When performing this exercise you must:

1. Stand up: with feet shoulder-width apart facing a wall;
2. Do squats: you should place your feet shoulder-width apart, bend your knees, throw your hips down and your butt back, and extend your legs to return to the starting position;
3. Throw the ball at the wall: you must throw the ball towards the wall, stretching your arms forward and upward;
4. Catch the ball: As the ball descends, you must catch the ball and crouch again and throw.

Crossfit training plan to do at home

Crossfit training should be a short but very intense workout that helps burn energy and calories. A CrossFit workout should start with a warm-up, to prepare the body for the intensity of the exercises, and end with stretching, to help the muscles recover.

The time for each workout depends on the pace at which each person does the exercises, however, they should be done as quickly as possible.

An example of a CrossFit workout to do at home that lasts 40 minutes and that helps you lose weight could be:

In addition to training, the person who trains CrossFit must have a diet rich in green vegetables, lean meats and seeds and must avoid processed and refined foods, such as sugar, cookies and ready-to-eat meals, for example.

Find out more about what a CrossFit diet should be like.