Crossfit for girls at home is a little different compared with the training of strong representatives of humanity. Unless it differs in the setting of goals: men, as a rule, want to work out their strength exercises, girls are looking for a crossfit program for weight loss.
It is rather difficult to develop an effective training program independently, so we have prepared all the necessary materials and recommendations for you so that you not only achieve your goals but also enjoy the process. After all, crossfit at home for women should not only be useful but also be motivating – then the result will be maximum.
EQUIPMENT FOR TRAINING
Required
- Do not forget about the rug. Of course, you can replace it with a blanket folded in half, but it’s much more convenient and pleasant to practice on a gym mat.
- A pair of collapsible dumbbells. If desired, they can, of course, be replaced by other means: a backpack filled with books, a travel bag or plastic bottles inside which sand is poured.
- Skipping rope – for training at home for women – it is an indispensable tool. Try using the so-called rapid string, it is thinner and the noise from it is smaller.
DESIRABLE, BUT NOT NECESSARY
- Fitball. A gymnastic ball can be used to perform various modifications of the bar and hyperextension.
- Turnik – yes, do not neglect training on the upper body.
- An incline bench for training a press.
- Low, sturdy box. But if you want to jump, you can replace the high jumps in place.
Exercises for crossfit training at home
Let’s analyze all the exercises that are suitable for girls for training at home. Traditionally, we will break them into those that can be performed with and without inventory.
Exercises without inventory
- Berpi
- Sit-up and V sit-ups
- Pressing
- Spreads (classic, “pistol” – on one leg)
- Drops
- Planka
- The needle
Exercises with inventory
- Jumping on the box.
- Hyperextension on the fitball.
- Sit-ups sessions with dumbbells.
- Jumping on the rope.
- Pulling.
- Dumps with dumbbells in hands.
MORE ABOUT EXERCISES
Berpi
Let’s put it briefly – it’s better than fat-burning exercise for girls when training at home!
V Sit-ups
The starting position is lying on the back, then we simultaneously raise our legs and arms, as if forming into a little booklet. It is important to keep your feet and hands straight. Exercise perfectly works out the upper and lower muscles of the press at the same time.
Push-up
Exercise – everyone knows. Exercise perfectly works the pectoral muscles and triceps. We will not abuse it, but it is highly undesirable to exclude it.
Planck
Oh, how many presses pumped this excellent exercise. It would seem – to stand on your elbows and do nothing, what could be easier? Also think so – then I ask you to hold for 60 seconds. For young girls – this will be one of the main crossfit exercises for the press. Try to do it every time after the end of the complex.
Falls with dumbbells
As well as squats. The technique of the exercise is the same, only weighed in the form of dumbbells. What you need to pay attention to:
- Back straight at any stage of the exercise – watch this!
- With a knee, touch the floor (but not hard to not hit).
- The knee does not go over the toe of the supporting leg (or only if slightly).
Crossfit training program for 1 month
Cross-platform program for girls is perfect for weight loss and assume the maximum effect from training at home. It is designed for training at home for those who do not have at hand all the possible range of sports equipment.
WEEK 1
- Day 1 The training lasts exactly 25 minutes. During this time, you need to perform the maximum number of laps in a high tempo:
5 berths;
15 deep sit-ups;
7 push-ups;
10 V sit-ups.
It is desirable between the approaches to make minimum pauses for rest. No more than 5-10 seconds. - Day 2 We rest
- Day 3 Today you will have explosive and very intensive training. Only 20 minutes, but you can not relax:
10 air squats;
10 berths;
10 sit-ups with a jump upwards;
10 static forward attacks.
Traditionally, between the rounds, we select the minimum time for rest (5-10 seconds). At the end of the training, we make 4 rounds of the bar for 1 minute with pauses between exercises of 20 seconds. - Day 4 We rest
- Day 5 Today you need to make 8 circles:
10 sit-ups;
10 push-ups;
10 sit-up.
Between the rounds, we select the minimum time for rest (5-10 seconds). At the end of the exercise, do 4 rounds of the corner for 1 minute with pauses between exercises of 20 seconds.
- Day 6 We rest
- Day 7 We rest
WEEK 2
We think you appreciated that in the first week everything was light – after all, we are just entering the training mode, and we do not need to overload heavily. We start the second week of our home crossfit training program for women.
- Day 1 You need to perform as soon as possible:
40 sit-ups;
40 deep sit-ups;
40 push-ups (part can be replaced by push-ups against the wall or from the knees).
If you want, you can run after each exercise on the spot – for 1 minute.
After completing the exercise, we learn to double jump with a rope – 10 minutes.
- Day 2 We rest
- Day 3 Today you are already waiting for 3 circles:
21-15-9 sit-ups;
1.30 – 1 – 0.30 minutes of the bar;
21-15-9 sit-ups;
75-50-30 jumps on the rope.
We do 3 rounds. The first round is the most repetition, then less and the last round is the least. - Day 4 We rest
- Day 5 Today is the last day of training in the week and you need to work to the maximum. We are waiting for a very cheerful complex:
100 skipping ropes (or 35 double);
50 sit-ups;
50 berpi;
50 sit-ups;
100 skipping ropes (or 35 double).
The number of approaches per exercise is not limited. To alternate or do that one, then returning the second one is impossible! Until the skipping rope is done, sit-ups cannot be started, and so on.
- Day 6 We rest
- Day 7 We rest
WEEK 3
Well, here we come to the third week – cheerful and charged for success? Let’s go further.
- Day 1 Today we pump our feet. We work most powerfully and intensively. Circuit training – 25 minutes:
10 sit-ups with jumps;
10 attacks on each leg;
50 jumps on the rope (or 20 double jumps).
At the end of the complex, we make a bar – 4 times for 1 minute with breaks for 20 seconds. - Day 2 We rest
- Day 3 We work 10 minutes (1 exercise per minute, then rest, then another = there will be 5 for each):
15 deep sit-ups;
15 bers.
We work powerfully.
Then 5 circles:
10 push-ups;
10 books;
10 squats of pistols on each leg.
- Day 4 We rest
- Day 5 Today is the last day of training in the week and you need to work to the maximum. We repeat the exercise from last week, but with a slight increase.
100 skipping ropes (or 35 double);
60 sit-ups;
60 berths;
60 sit-ups;
100 skipping ropes (or 35 double).
The number of approaches per exercise is not limited. To alternate or do that one, then returning the second one is impossible! Until the skipping rope is done, sit-ups cannot be started, and so on. - Day 6 We rest
- Day 7 We rest
WEEK 4
And the final week of the month.
- Day 1 The training lasts exactly 30 minutes. During this time, you need to perform the maximum number of laps in a high tempo:
5 berths;
15 deep sit-ups;
7 push-ups;
10 V sit-ups.
It is desirable between the approaches to make minimum pauses for rest. No more than 5-10 seconds. - Day 2 We rest
- Day 3 Today you will have explosive and very intense training for 25 minutes:
10 air squats;
10 berths;
10 sit-ups with a jump upwards;
10 static forward attacks.
Traditionally, between the rounds, we select the minimum time for rest (5-10 seconds). At the end of the training, we make 4 rounds of the bar for 1 minute with pauses between exercises of 20 seconds. - Day 4 We rest
- Day 5 Today you need to do 10 laps:
10 sit-ups;
10 push-ups;
10 sit-up.
Between the rounds, we select the minimum time for rest (5-10 seconds). At the end of the exercise, do 4 rounds of the corner for 1 minute with pauses between exercises of 20 seconds. - Day 6 We rest
- Day 7 We rest
We think you understand the principle. Further workouts are distributed in such a way that weights and loads increase – cross-training should not be an easy walk for you.
Conclusion: Important rules for crossfit training
Before you start the cross-training program at home for women, pay attention to the most important rules of this sport.
Consider your physical training
When charting, consider your physical shape. If you run in the morning or are engaged with iron in the hall – it will be optimal to alternate 2 workouts + 1 day off. There are truth and fans who are ready to practice 3 times a week, but this option does not allow to release the weekend for dating or communication with friends.
Regularity of training
If you are engaged in a group under the strict guidance of a professional cross-trainer, you would not have to make a schedule for classes; then for home training, this can not be done without. Of course, carrying out the program on your own, it’s somewhat more difficult to tune into systematic work on your body and develop discipline. Important: a week should be a minimum of 2 workouts, optimally 3. If you are just starting out, it’s best to practice 3 times a week. Be sure to alternate the sports day with rest. This will allow your muscles to recover fully after intensive training.
Warm up – our everything
Never neglect a workout. Only 5-7 minutes, but all these monotonous movements, familiar to you from the lessons of physical education, will help to protect muscles and joints from possible injuries. Also, you need to emphasize that the stretch cannot be done in front of the crossfit in any case (however, this applies to banal force training). Your muscles have not warmed up yet, so there is a high probability of injuring them.
Equal attention to all muscle groups
Work evenly around all areas of the body. Many women “hammer” on the hands, shoulders and pectoral muscles. We assure you that from push-ups and pull-ups, strength exercises with dumbbells, your hands will not turn into the muscular “banks” of the Hulk. Your training in the style of crossfit should include exercises for pumping all the muscles.