Start your own CrossFit challenge at home. If you’ve only been able to train at home lately and are running out of ideas, our CrossFit Challenge may be just the thing for you.
With it, you address a wide variety of muscle groups and therefore it is a real full-body workout. We explain what exactly is meant by the CrossFit Challenge and introduce you to some great exercises.
What Exactly Is CrossFit?
You’ve probably heard the term CrossFit before. But how is that supposed to work at home? Basically, this type of training is about improving fitness. The individual exercises change speed quickly and include the most important elements of weight training, running, and gymnastics. And that’s exactly what you can do at home, albeit in a slightly different setting than in a gym.
It’s about maximizing the load and that in a very short time. The intensity of the exercises, therefore, has a major impact on the results. In addition, these should also be as varied as possible.
What Do I Have To Pay Attention To In The CrossFit Challenge?
Note that the home workout requires the entire body. Therefore, it can always come back to sore muscles. No equipment is required to start your CrossFit challenge. However, make sure that you always do the exercises properly and concentrate well at all times. This is especially important for balance exercises.
These Exercises Are Suitable For Your CrossFit Challenge At Home
1. Warm up
You can do a variety of exercises to warm up. For example, you do ten squats, five cossack squats on each side, and ten repetitions of the swimmer (lying on your stomach to imitate swimming movements).
2. 10 Shoulder taps on each side
With the shoulder taps, you strengthen your core. Get on all fours and only slightly raise your knees. Then you touch your opposite shoulder with your hands. This position is held for two to five seconds before the next rep is performed. In this exercise, it is very important that you keep your hips straight and stable at all times and that there is no rotation.
The jackknife is a great exercise for working your full abdominal muscles. It can be done in different variations and is very effective. To carry out the jackknife, you only need a soft surface ( fitness mat, a towel, or a normal carpet ). You lie on your back and stretch your legs as well as your arms.
Now slowly and in a controlled manner (no jerky movements) lead both of them up until your hands are at about ankle height. At the same time, the upper body is also raised. Then bring your arms and legs back down and take up the starting position.
However, it is important that you always maintain tension and do not put your hands and feet on the floor. This makes the exercise even more effective. After 20 reps, take a short break and then do one more set. Always tighten your entire abdomen during the exercise.
4. Wall sit
With this exercise, you can specifically train your thighs. All you need is a stable wall. Stand about a step in front of it and then lean your back. Then carefully slide down the wall until your legs form a roughly 90-degree angle. You will surely notice the effort by now.
Nevertheless, you now hold the position for about 20 seconds and then return to the starting position. During the exercise, make sure that your shoulder and your buttocks are always in contact with the wall. In addition, the feet should be about hip-width apart and the knees should point slightly outwards.
Burpees are certainly one of the most effective exercises in CrossFit. Because with them you improve your condition on the one hand and also train numerous muscle groups. From a standing position, jump backward with your legs and assume the push-up position. Your elbows should be as close to your body as possible. When your chest touches the ground, you perform what is called a squat stretch jump.
You bring your legs next to your arms and then push yourself off the floor. As you jump up, bring your hands up in the air. Since burpees are very strenuous, you should start with five to ten repetitions and then increase them more and more.
6. Mountain climbers
The starting position for this exercise is similar to a normal push-up. First, you assume the push-up position. Then you place your right foot next to your right hand. The left leg, on the other hand, remains behind at first. Now bring this forward and place it next to your left hand. At the same time, you move your right leg backward.
Now do this movement alternately on both sides. The lateral change should always be carried out in one flowing movement. You will notice that this exercise can also be very strenuous. Therefore, about 15 to 20 repetitions are sufficient at the beginning.
The plank, also called forearm support, seems very simple at first glance. However, if you do it properly and cleanly, you will train many muscle groups. To do this, first lie on your stomach on the floor, support yourself on your forearms and place your legs about shoulder-width apart. Your elbows should now be directly under your shoulders. In the next step, raise your pelvis until you form a straight line like a plank.
Your spine should be in line with the rest of your body. Also, make sure you keep your eyes on the ground at all times. You should now hold this position for 30 to 60 seconds and then return to the starting position.
How Much Time Should I Plan For The CrossFit Challenge?
Experts recommend completing the CrossFit Challenge as quickly as possible. Nevertheless, you should always ensure a clean and correct execution. In total, you should plan an average of 30 minutes for the workout.
Our Conclusion On The Crossfit Challenge
So it’s not that difficult to do the CrossFit Challenge at home on your own. You don’t need any equipment and you use your own weight. This is also very effective and can lead to the desired result. However, it is important that you perform all exercises cleanly and correctly. Only then will you strengthen your body and avoid injuries.