5 Crossfit Workouts to Improve Your Fitness Level

Crossfit workouts are known for creating a perfect blend of strength, stamina, agility, flexibility, power, speed and balance. Anyone whether man or woman wants to have a fit and string body prefers to join crossfit home gym since Crossfit workouts involve your complete body, not just a part of it.

If your aim is to have a fit body only, Crossfit workouts are not for you. Crossfit exercises are for the people who want to gain complete fitness, build and tone the muscles. It is not necessary to join any gym to practice the Crossfit exercises, there are some exercises that you can do at home and improve your fitness level.

Sprinting

If you want to choose only one exercise for your body, it should be sprinting. Sprinting strengthens both anaerobic and aerobic energy system. If you want lean and strong muscles, sprinting is the right choice for you. Crossfit sprint exercises are bets for maintaining high level of fitness and stamina. Choose any Crossfit exercise, including running, trunk jumps, rocket jumps, or any exercise and perform it for 20 minutes continuously without taking any break.

Squats

Just like sprint, perform squats regularly for 20 minutes.  Squat is one of the finest Crossfit lower-body exercise. It reduces the amount of cellulite in your bottom area and makes your butt muscles more toned and firm. Include squats in your workout and repeat it in as many rounds as you can within 20 minutes.

Power-lifting and Weightlifting

Crossfit power-lifting exercises are one of the strengthening and conditioning exercises. Practice squat, bench press and deadlifts as a part of your workouts under the supervision of a certified fitness trainer. Along with power-lifting, you need to perform Crossfit weightlifting exercises such as pull-ups. Barbell bent-over rows, one-arm dumbbell rows, lat pull downs, barbell shrug and dumbbells shrug to build and strengthen your chest and back muscles.

Jump Rope

Try to jump faster and higher while performing the Crossfit jump rope exercise. This Crossfit exercise is much easier than power-lifting and can be done at home easily.  Jump rope training develops coordination, agility, flexibility, quickness, footwork and endurance in your body.

Pull up Bars and climb rope

You don’t need much Crossfit equipments to perform pull up bars and climb rope exercises.  Install a rope in your Crossfit home gym that can carry your weight.  Pull yourself up to strengthen most of your muscles.

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4 Crossfit Kettlebell Workouts to Focus on Major Muscle Groups

There are various compound movements are incorporated in a crossfit kettlebell workout that not only focus on improving cardio but also strengthening your entire body. Unlike the typical gym workouts, crossfit home gym is renowned for creating training programs that focus on all major muscle groups throughout the body. Kettlebell workouts created by crossfit is perfect for toning all major muscle groups and increase your fitness level as well.

Snatch

Snatch is an important crossfit exercise used to be performed with kettlebell. To perform this exercise, stand up and put the kettlebell on the floor between your feet. Bend your kneed and push your hips back while keeping your butt low to the ground. Now, swing the kettlebell back between your legs and immediately spin your grip so that the kettlebell rests on the back of your forearm. Pull the kettlebell to your chest quickly. You need to control and balance your weight will as the snatch movement is quick.

Clean and Press

Stand with your feet shoulder-width apart. Put the kettlebell on the floor and bend your knees slightly. Hold the kettlebell with one hand and raise it to the chest, flip it over your hand so that it rests on your forearm. Use your explosive power in your hips, knees and ankles to “clean” the kettlebell. When you raise the kettlebell to your chest, tighten your core muscles and raise the kettlebell over your head. This crossfit exercise mainly targets your quadriceps and shoulders, but you need to stabilize your core, back, hips and ankles throughout the workout.

One Arm Swing

Stand with your feet shoulder-width apart. Bend your waist and knees slightly and hold the kettlebell between your legs. Now, swing the kettlebell backward, and swing it to chest level forcefully while keeping your body straight. Quickly switch hands and catch the kettlebell in the air when you raise it to your chest level and keep changing the hands as you rise.

Windmill

Stand with legs wider than shoulder width. Place one arm overhead and bend your waist a bit when you pick up the kettlebell. Extend your hand over your head and let the kettlebell touch the ground. Bend from your hips and keep your back flat when you lower and raise the kettlebell. This crossfit exercise is beneficial for your oblique and hamstrings.

So, aforesaid are four important crossfit kettlebell exercises that help you toning your entire body by focusing on the major muscle groups of your body.

Get Your Lift on with a Crossfit Home Gym

A home gym set-up saves money on fees, allows you to work out on your own schedule, and does not require having to wait as someone else uses equipment.

Motivating yourself to get to the gym each day can be a chore.  Add in the crowds of people, the wait to use some of the most popular machines or racks, and the monthly costs that approach a mortgage payment, and there is little reason why you should consider a gym membership instead of a home gym if you want to improve your physical fitness.  Whether you have been lifting weights since you were a sprout or whether you do not know the difference between a bench press and a garlic press, a Crossfit Home Gym offers strength building and conditioning workouts that can turn flab into abs with just a few exercises per week.

The most efficient workouts are not the fancy-looking elliptical machines or the yoga positions that require memorizing thirty different stances.  The best way to lose weight or build muscle mass is simple: pick up a weight and lift it several times, then slowly increase the size of the weight.  When you adhere to this one principle, your body must create new muscle mass in order to lift the ever-increasing quantities of weight.  This not only creates huge guns or a flat tummy, but requires a huge amount of energy to create the new muscle cells — energy that is drawn from your fat reserves.  As such, a home gym can get you in great shape in as little as a few months provided you keep to a workout routine.

What is the advantage of a crossfit home gym?  While you may not have the exercise assistants who offer motivation, you can do everything on your own schedule.  If you want to do your weightlifting at two-thirty in the morning, no gym in the world can accommodate you, while a home gym is right in your basement.  The cost of installing a complete set of Crossfire weights and bars is not insignificant, but compared to a year-long gym membership is a bargain: you could end up saving several hundred dollars in the first year alone.  What’s more, you can adjust your purchases to dictate exactly what workouts you want to do.  Want to eschew the dumbbells in favor of medicine balls?  No problem.  Want to get a bench that can be modified to double as a pylo box?  You can find one easily.  You can even buy jump ropes and special shoes from Crossfire, along with dozens of other exercise accessories.  No matter how much or how little you want, a home gym suits your needs.

How do you want to work out?  Follow a mixed-martial arts lifting schedule and prepare your body for the rigors of jiujitsu or krav maga.  Get a military set-up and put yourself through the same training routine as Navy SEALs.  Get the reading material or training DVDs that help you get the most out of your home gym.

Invest in Good Health with a Crossfit Home Gym

The Crossfit training system specializes in equipment that builds endurance, flexibility, toning, and muscle. It is an exceptional training system based on free weight training and other specialized equipment, which can be adapted to meet a variety of fitness goals. Creating a Crossfit home gym gives people the freedom to achieve an outstanding gym experience in the privacy of their home. This system can be purchased in a range of workout levels, and upgraded as needed to achieve more intense training objectives. Depending on the individual’s fitness goals, there is a Crossfit level to meet their needs. There are five levels of training equipment packages; Basics, Essentials, Prospect, Elite, and Champ.

The Basics:

The Basics is a beginning stage workout package. It contains the Crossfit 140 pound bumper plates, barbell, barbell clips, AbMat, gym chalk, and pull-up bar. This package allows individuals to perform seventeen Crossfit workouts. This is the perfect regime for the beginner, who wants to start a fitness program based on strength training, endurance, toning, and weight loss.

The Essential:

The essential takes fitness training to another stage adding a more complex weight training system. This set of equipment includes the Crossfit barbell, barbell clips, AbMat, gym chalk, pull-up bar, 260 pounds of weights, dip rings, 20 pound medicine ball, and kettlebell. This combination of training apparatus allows individuals to perform more intense Crossfit workouts. This stage takes the beginner to a more complex muscle building and body sculpting level.

The Prospect:

The Prospect is packed with conditioning options for both men and women. This Crossfit training system includes; 260 pounds of weights, barbell, barbell clips, AbMat, gym chalk, pull up bar, dip rings, kettlebell  1 pood for women and 1 ½ pood for men, medicine ball 14 pounds for women and 20 pounds for men, plyo boxes, squat posts , exercise tubing, Eva therapy ball and Eva circular foam roller. This package allows individuals to setup a home gym for the ladies and the guys.

The Elite:

The Elite is for the person who is serious about weight training and an extreme workout. The Elite comes with 350 pounds of weights, barbell, barbell clips, gym chalk, pull up bar, AbMat, kettlebell in both 1 and 1 ½ poods,  medicine ball 14 and 20 pounds, squat posts, sand bag system, flat bench, plyo boxes, flat bench, 15 foot climbing rope, exercise tubing, Eva circular foam roller and Eva therapy ball. This package is similar to weight training centers found in commercial gyms.

The Champ:

The Champ has the same weight training equipment as the Elite, but also includes a rowing machine, and GHD, which stands for glutes ham developer. The Champ is the complete Crossfit system. Individuals can also buy gym apparel, racks for storing equipment, and nutritional supplements. There are also online forums, which give advice about different exercise routines for children, women, and men. Special financing makes owning a home gym affordable and it is one of the best investments people can make for lifelong health.