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Getting In Shape At Home With CrossFit

Pull-upA lot of gyms offer CrossFit workouts, but they may be out of your reach because you live far away, can’t pay the membership fees or just don’t have enough time to go to a gym.

Luckily CrossFit comes under functional form of exercise, so it can be performed anywhere, including your home.

It requires minimum equipment that is easy to store compared to conventional machines with pulleys and cables. An abs mat, pull up bars, kettlebells, dumbbells etc. are quite easy to move around as well.

Tips to get started with CrossFit training at home

1.  Gather the equipment you need

You won’t need to do a lot of buying as you already have access to the main equipment: your body. Many bodyweight exercises can be performed, such as sit ups, planks, sprints, push-ups and bottom squats, and the good thing is they take up a bulk of CrossFit training. After mastering the simpler exercises, you can take it up a notch with variants like one arm push-ups and Spartan push-ups.

However, you will still need to buy some equipment. The best options include the kettlebell and dumbbell. Make sure that you get the ones with the appropriate weight for your level. Kyle Leon, a personal trainer, emphasizes that lifting heavy weights doesn’t mean you are going to build more muscle. You can even trigger muscle growth lifting less weight, and the key here is to increase muscle tension and blood flow. Therefore, choose a weight that you can easily control.

If you are just starting out, opt for functional movements over exercises like crunches and curls. Compound and bodyweight exercises will place greater demand on your body and assist in burning more fat calories.

2.  Make a workout plan

Traditional gym exercise routines demand you to exercise different muscles on alternate days, but CrossFit workouts usually target multiple muscle groups in a particular session. Plan a workout that consists of 40-50 minute sessions for 4-5 days a week. Each session can consist of different exercise routines or the same exercise routine with different time intervals.

For example, on the first day, you can perform 6 different exercises for 2 minutes each in a round, and complete 3-4 rounds in a session with 2 minutes rest between each round. Exercises can include sit ups, air squats, kettelbell cleans, push-ups and dumbbell deadlifts. On day 2, you can perform the same exercises at a faster pace, perhaps 1 minute for each exercise and increase the number of rounds you are going to perform in a session. Or you can mix up some of the exercises from the first session with new ones such as chair dips and pull ups.

Remember to take 2-3 days off for rest, as CrossFit workouts are pretty demanding and your muscles need time to recover between sessions.

3.  Track your results

Although you can keep a journal for tracking results, a better option is available in the form of WOD trackers. There are trackers available online, but apps such as Pocket WOD and WOD Tracker are better for measuring results as you can even access them without internet.

Through apps, you can also share progress with peers, join a community of individuals working out at home and see sample workout videos in case you run short of exercises at any particular day.

At the end of the day, if you develop a workout routine and follow it regularly, you will get in shape sooner than you expect. Feel free to leave comments.

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Nora Charles is a freelance writer that has worked with many bloggers for several years now.

Comments (1)

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  1. Libby says:

    Well this has surely confused me. While there may be some business opportunities presented here, it’s not necessarily sustainable nor affordable. There needs to be some more evidence based studies conducted to reach a formidable conclusion based on facts and not just opinions!

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