Crossfit Exercises at Home

Physical exercises are necessary to maintain physical fitness. There are different kinds of exercises one can do to get fit. One of the exercises one can do are the CrossFit exercises. Weightlifting, gymnastics and sprinting exercises are a part of CrossFit exercises. These exercises help in increasing stamina, strength, cardiovascular endurance, etc. Normally, the CrossFit exercise routines have a combination of running and jogging, rope climbing, carrying heavy objects, etc. These athletes adapt powerlifting and Olympic weightlifting techniques for the same. Different kind of exercise equipment can also be used for the same. The CrossFit exercises are a part of a number of gym routines all around the world and are also used for physical fitness of many law enforcement agencies all around the world. One can do the CrossFit exercises at home as well. Let's see how.

How to do CrossFit Exercise at Home?

When we have to do the CrossFit exercises at home, we may not have the exercise equipment required. However, we can use the equipment readily available at home. Most of us do have the jumping rope at home, which can be used for cardiovascular endurance. Instead of the dumbbells, barbells, etc., one can use the water bottles and other heavy objects at home. One can make use of bodyweight exercises for better benefit as well. As a matter of fact, body weight and gravity are great exercise equipment in themselves.

CrossFit Exercises for Beginners

There are a number of exercises, which can also be performed at home. These exercises are good for people, who cannot make it to the gym. They can also be done by people, who have missed their workout for reasons like traveling, late night at work, etc. An important point about the CrossFit workout for beginners is that the person should aim to improve his performance. So that one knows the improvement in performance, the person should keep a record of this performance. When one does these exercises, one should do the maximum number of exercises in the first set and reduce the number of repetitions in the subsequent sets, but increase the weight. If one cannot increase weight for the next sets, then one should hold in the final exercise position for every repetition. This will also give the same effect as increasing the weights. The list of exercises, which can be a part of the CrossFit workout is as follows:

Name of the Exercise	Set 1	Set 2	Set 3
Burpees	12 repetitions	9 repetitions	6 repetitions
Squats	12 to 15 repetitions	10 to 12 repetitions	7 to 8 repetitions
Half Situps	15 repetitions	12 repetitions	10 repetitions
Push Ups	12 repetitions	9 repetitions	6 repetitions
Tuck Jumps	12 to 15 repetitions	10 to 12 repetitions	7 to 8 repetitions
Back Extensions	12 repetitions	10 repetitions	7 repetitions
Lunges	12 to 15 repetitions	10 to 12 repetitions	7 to 8 repetitions

Along with these exercises, you will also have to include cardiovascular exercises. You can alternate between these exercises and cardiovascular exercises, when you are doing the CrossFit workout. The other alternative is to combine both of them. You can start by sprinting 50 meters and then gradually increase it to sprinting to 200 meters. Likewise you can also make use of jumping rope as well. Start off with jumping 100 to 150 jumps and then go on to increasing them to 500. One can make use of cross training exercises as well.

When you are doing the CrossFit exercises at home, it is important to have minimal time gap between two sets. This will ensure that the muscles do not have sufficient time to rest, which helps to work the muscles also when you have long stopped working out. It is also important to take one rest day per week. If you work the muscles everyday, it can cause muscle fatigue and give rise to some complications. Hence, make sure you take a day off per week. Before you start with the CrossFit workout routine, make sure you have spoken to your health care professional, to make sure you are fit to do the exercises.