5 Amazing Crossfit Exercises For Beginners

Crossfit exercises for beginners

First of all I would like to congratulate you! If you are reading this article it means that you are seriously thinking about doing CrossFit.

Do you want to some effective workouts which can help you lose weight and improve your cardio? You are in lucky, because thanks to these 5 Crossfit exercises for beginners you can get it. They are not designed to be carried out at the same time.

That is to say, it would be crazy to perform these high-intensity blow training. These sports methods are quite difficult, and the effect we would achieve would be the opposite of what we try to achieve. For a beginner to improve, we do not need to train like crazy. Not much less, you will need to do the exercise you need to get the body to respond to such stimuli progressively.

If you want to know more about high intensity training, check the following link: HIIT Workouts To lose Weight At Home

What is Crossfit?

As Crossfit Inc says:

“It is the sport of fitness and is characterized by being a system of physical conditioning based on functional movements, creativity and difference of exercises, high intensity and short duration.”

Being functional movements those performed by a set of muscle groups to carry out an effective natural action.

Crossfit Inc, proposes to use all the materials that are around you or a simulacrum of these, such as kettlebells, or ropes to perform or simulate movements that you can find in everyday life, such as carrying the weight of the purchase, lifting loads over the head, moving heavy objects, among others.

As cited Smith (2013), in a study conducted 10 weeks of Crossfit training, the body fat percentage of men (from 22.2% to 18.0% on average) and women (of 26.6%) was reduced to 23.2% on average).

5 best Crossfit exercises for beginners

Crossfit routine for beginners with body weight 1

This first routine is the most basic circuit of all. It is designed to be done by people who start crossfit training. There are some laps for the number of repetitions that each of the laps includes. In effect, the idea is that we adapt to this type of high intensity routines.

For someone who want starts, But it will not be easy at all, because of the intense rhythm that must be maintained. Therefore, although we must try to make the circuit in the shortest time possible, it is much more important to make sure that we are performing the correct technique.

5 Returns to the following combination of exercises:

  • 10 Squats
  • 7 Abdominals on a bicycle
  • 5 Push-ups (with knees supported if we can not make them complete)

Crossfit routine for beginners with body weight 2

This training is totally based on a cardiovascular workout performed in a high volume of repetitions. We should try to perform this number of repetitions in the shortest possible time.

  • 300 jump rope

The breaks will be necessary. But, we have to try to cut them to the maximum, since the idea of ​​this circuit is that we improve your cardiovascular condition and lose fat.

Crossfit routine for beginners with dumbbells

To perform this routine we will have to have a set of suitable dumbbells. These, will allow us to include more intense and hard exercises, improving capacity in addition to strength.

They are an extremely important resource in order to increase the repertoire of types of exercises to include.

3 rounds to the next circuit:

  • Goblet squat 10 reps
  • Burpees 10 reps
  • Push press with dumbbell 10 repetitions
  • Mountain climber 10 repetitions

When we finish a set, we will rest 3 minutes. But I remind you, that during the realization of the circuit we will not rest. At least, we will try to make the shortest breaks we can.

Crossfit routine for beginners with kettlebell

We will have to try to give as many set to the next crossfit circuit for beginners. I recommend that the load we use is not high enough, because it is more important that we are able to do movements with some speed. It is more important, in this WOD (workout of the day) or training, to work the cardiovascular resistance that forces it.

  • Perform maximum possible turns in 7 minutes
  • Swing with Russian dumbbell 12 reps
  • Push press with kettlebell 6 repetitions per arm (like the push press with dumbbell, but with the kettlebell)
  • Swing with Russian dumbbell 12 reps
  • Sumo squat with kettlebell 12 reps

Crossfit routine for cardio beginners

If you want to lose weight in a easy way with short time, training with exercises without material, this routine is suitable for you. We are not going to have to give more than a return to this list of exercises:

  • Running 400 meters
  • Burpees 30 repetitions
  • Squats without weight 30 repetitions
  • Crossfit crunches 30 repetitions
  • Running 400 meters

At first sight, it may not be a particularly complicated routine. If this happens to you, it is possible that your level of physical preparation is superior to that of a beginner. But I can guarantee you that for someone who has little time, this short WOD (workout of the day) crossfit can be really danger.

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