CrossFit exercises for beginners
CrossFit is a fitness regimen from the USA which has gained spectacular popularity over the past few years. Those who practice CrossFit primarily consider it to be a philosophy since beyond physical challenges sportsmen go through a kind of emotional challenge as well. Its base is the intense and constantly varied training stimuli. If we wish to have a look at the equipment of this sport, we can see the following items on the list, among others: medicine ball, Olympic bar, weight plates, Kettlebell, jump rope, tractor tires, plyometric boxes, boat and climbing ropes, pulley row, etc. However, creative sportsmen may do a CrossFit workout without any equipment in the gym or outdoors as well.
Exercises which you can easily do as a beginner as well
CrossFit has made the hearts of a lot of sportsmen pound with its functional exercises and it is a great way for bodybuilding. If you have already tried it, you will certainly agree: it is a challenging way of working out! Let it be either bodyweight exercises or exercises with equipment, they all need our full attention. If you haven’t had the chance to try it, it’s time for some exercises that you can do at home as well. Believe me, you won’t regret it!
Squat in shoulder-width stance
Let it be either body building, aerobics class or a hard functional training, squat must be familiar to you! Let’s get to know two ways of doing it!
- Which muscles are working? Primarily your quadriceps.
- Starting position: stand with your legs shoulder-width apart, turn your foot slightly outwards, bend your knees slightly, keep your back straight, lift your chest, and make sure that the position of your pelvis is in a natural position relative to the spinal cord.
- Brief description of the exercise: while bending your knees, try to gradually push your bottom down without your knees moving past your toes. Continuously pay attention to keep your back straight. When doing the simplest version, place your palms and fingers on your hips.
Squat in wide stance
- Which muscles are working? Primarily your adductor muscles.
- Starting position: stand with your leg wide apart, turn your foot slightly outwards, keep your back straight, lift your chest, and make sure that the position of your pelvis is in a natural position relative to the spinal cord.
- Brief description of the exercise: while bending your knees, try to gradually push your bottom down without your knees moving past your toes. Continuously pay attention to keep your back straight. When doing the simplest version, place your palms and fingers on your hips.
Forearm plank
It is a popular part of sport challenges. You can’t go wrong if you fit this exercise into your workout plan since during this exercise all muscles participate in stabilizing.
- Which muscles are working? Primarily your abdominal muscles.
- Starting position: place your forearms on the ground shoulder-width apart and lean on them while placing your elbows under your shoulders and your forearms shall be parallel to your torso. Your palms shall face downwards. Hold your body along a straight line from head to the heels while keeping your feet parallel to each other on the ground. Keep the normal curve of your spine and keep your eyes on the ground.
- Brief description of the exercise: there is no movement during the exercise. The position shall be held continuously for a certain period while breathing steadily.
Bench dips on a bench/couch/chair
If pedestrians were asked about the options for strengthening the arm muscles, exercises with a barbell, dumbbells or weight plates would be the first to come to their mind. However, there is a bodyweight exercise that you can do almost anywhere and anytime without any special equipment. Have you ever tried bench dips?
- Which muscles are working? Primarily your triceps, namely your m. triceps brachii.
- Starting position: sit down on an equipment of your choice (a steady desk, bench, couch or chair can be the right choice). Take up a rear leaning position with your arms shoulder-width apart and bend your knees. Pay attention to keep your feet on the ground and keep your torso perpendicular to the ground while placing your body’s center of gravity under your arms. Keep your back straight while moving and look forward.
- Brief description of the exercise: lower your torso between the two supports by bending your elbows until your upper arms are parallel to the ground and then push yourself back up to the starting point. Important: keep your arms closely next to your body while doing this exercise.
Burpee
If you would like an intense exercise, this is the right exercise for you! Only a few sets and you will certainly feel the feeling: “I did it”!
- Which muscles are working? Warning: This exercise moves your whole body!
- Starting position: Stand with your legs shoulder-width apart, turn your foot slightly outwards, bend your knees slightly, keep your back straight, lift your chest, and make sure that the position of your pelvis is in a natural position relative to the spinal cord.
- Brief description of the exercise: start in a standing position then lower your body into a squatting position and place your hands on the floor under your shoulders. Jump into a pushup position, lower your chest and abdomen to the ground for a second then go back to a squatting position. Jump into the air high from the ground while extending your arms overhead. You may clap your hands overhead to make the exercise more fun. After getting back to the ground start the second repetition!
Pushups on the ground/couch/bench/chair
It is usually a taboo for women and it is a popular exercise amongst men. There are several ways to make this exercise easier or more difficult therefore it is an appropriate choice for everyone to strengthen chest muscles.
- Which muscles are working? Primarily your pectoralis major.
- Starting position: take up a pushup position while placing your hands on the ground slightly wider than your shoulders. Hold your body along a straight line from head to the heels while keeping your feet parallel to each other on the ground. Keep the normal curve of your spine and keep your eyes on the ground.
- Brief description of the exercise: push your arms away from your torso by bending your elbows and try to move closer with your chest to the ground. Touch the ground with your chest and by tensing the elbows return to the starting position. Important: make sure that all of your muscles are tensed during the exercise! Don’t let your abdomen move forward towards ground before your body does!
Standing curl with dumbbells/mineral water bottles
If you wish to exercise your whole body, your workout plan cannot lack bicep curls. If you don’t have a pair of dumbbells at home, use two bottles for this exercise. If you already have BiotechUSA Gallons, you are in a winning position since they ensure a proper grip to do this exercise thanks to their handles.
- Which muscles are working? Primarily your biceps, namely your m. biceps brachii.
- Starting position: stand with your legs shoulder-width apart, turn your foot slightly outwards, bend your knees slightly, keep your back straight, lift your chest, and make sure your that the position of your pelvis is in a natural position relative to the spinal cord. Hang your arms next to your torso and grab steadily the equipment that you use as a weight with an overhand grip.
- Brief description of the exercise: move the weights closer to your shoulders by bending your elbows then slowly lower them to the starting position. Important: make sure that your elbows remain closely next to your torso during the exercise!
Standing shoulder press
Now, that you have the bottles, do not put them away. They will be perfect partners for the exercise strengthening your shoulder muscles.
- Which muscles are working? Primarily your deltoid muscle.
- Starting position: stand with your legs shoulder-width apart, turn your foot slightly outwards, bend your knees slightly, keep your back straight, lift your chest, and make sure your that the position of your pelvis is in a natural position relative to the spinal cord. Put your arms to your sides horizontally while bending your elbows. The dumbbells are at your ears’ level.
- Brief description of the exercise: push the dumbbells away from your torso by extending your elbows and push them overhead until your arms are in a vertical position. At the end of the movement bring the dumbbells/bottles together and then put your arms back to the starting position.
Running in place
Simple but great: running – always, for everyone, anytime!
Sample workout plan for beginners
1st set
- Squat in shoulder-width stance 15 repetitions
- Squat in wide stance 15 repetitions
- Plank 30 seconds
2nd set
- Bench dip 15 repetitions
- Burpee 15 repetitions
- Pushups 15 repetitions
3rd set
- Standing curl 15 repetitions
- Standing shoulder press 15 repetitions
- Running in place 30 seconds
Now, you are in the mood for a workout, aren’t you?
Following a warm-up with gymnastics, do the 9 exercises described above in three sets. The duration of the sets shall be 15 minutes during which try to do the exercises as many times as possible. After finishing up a workout do not forget to stretch your whole body!
3 – 2 – 1 – Go, CrossFit!