These 8 CrossFit exercises will change your body and your life in just 3 months. Show a spectacular body is at your fingertips.
Exercises to change your body and your life
The Cross-Fit are highly effective exercises designed to strengthen and tone the entire body, chaining some exercises with others, without pause between them, to develop strength and muscle tone, power and endurance, in addition to eliminate more quickly than in any other routine all that fat that you have left over.
They are exercises for which you do not need equipment, which you can do anywhere and in 3 months your body will have changed. Whether you want to look good, well-defined abdominals, tone your muscles in general, or boost your cardiovascular capacity, Cross-Fit exercises are for you.
We have selected for you 8 of the best, simplest and most effective exercises and designed with them some routines with which you will achieve a spectacular body in just 3 months. It will change your life.
The 3 routines of the 8 CrossFit exercises
These three routines combining the 8 Cross-Fit selected for you can be practiced anywhere. Although the best thing is to do them outdoors, in a park, since you only need your body.
It does not cost you a euro, you do not need to step on the gym, or buy any equipment, you just need a certain dose of will and desire to get fit once and for all.
Although the time required to complete each of the three routines does not exceed 50 minutes, you will be surprised by the intensity of the exercise and how demanding it is. Very soon you will see the results.
The main objectives of this type of routine are:
That you do them at least 3 times a week, if you follow a single plan, or at least 2 times a week each, if you combine them as we indicated here.
You must do all the repetitions that are indicated, even if you feel exhausted, which will undoubtedly happen to you during the first weeks. Do not falter and always finish all the repetitions.
Try to do the exercises in the shortest possible time, without rest. When you think you can not complete them, catch your breath and finish them.
If you can not perform the exercises as indicated below, we indicate a simpler way to do them. In a few weeks you can do it.
You must complete each routine by completing several super series. We explain it to you below.
The three classes of routines accentuate the work on a certain part of the body, which combined together, complete your conditioning.
The three CrossFit exercise routines
Exercises to tone the musculature in general (TM);
to tone the abs (TA) and
to boost your cardiovascular system (TC).
During the week you can perform a combination of the three programs as follows:
Monday: Muscle toning (TM)
Tuesday: Abdominal toning (TA)
Wednesday: Muscle toning (TM)
Thursday: Abdominal toning (TA)
Friday: Muscle toning (TM)
Saturday: Cardiovascular Toning (CT)
Even if you look strong and have time, you can combine cardiovascular exercises with the abdominals in one session.
Routine 1 (TM) Muscle toning with CrossFit exercises
You must make a complete series of each exercise and repeat it 3 times more, to make a total of 4 super series. Between each super series you must rest 2 minutes, but all the exercises of a series must be done in a continuous way and without rest. Finish all the repetitions, do not leave any, even if you have to stop. Remember, it's about being able to finish all the repetitions in a certain time, whatever it is and then go reducing it.
Super series TM routine
25 funds. Well executed. The body as a table. Do not lower your head more than the trunk. Lower until the chest touches the ground. If you can not do it correctly, start by resting your knees on the floor.
15 dominated. In any park you will find a bar to grab, the back bars of a goal, or those of a children's game. If you can not perform the 15 dominated, start by boosting yourself with a jump from the ground in each one.
20 triceps. Resting your hands on a bench, and your legs stretched out in front of you, slowly lower and push up. If you can not do it correctly, bring your feet to the bank.
35 abdominals, lying on his back with legs flexed and feet resting on the floor. With his hands he touches the ground next to his head and raises his torso until he touches his hands on the ground next to his feet, then goes down, until he touches again with his hands next to his head.
30 squats. Standing with your feet at shoulder height and your back straight, lower until your buttocks surpasses the line of your knees.
At the end of the super series, rest 2 minutes.
Routine 2 (TA) Abdominal toning with CrossFit exercises
Make 3 super series, without resting between any exercise or between super series. At first it will cost you to finish and you will need to take some respite than another between exercises. Try to progress and above all perform them correctly and without rest. Then try to reduce the time of it.
Super series of the TA routine
75 multi-hop. Standing, on the spot, jump open your legs, while you touch your hands on the head.
25 burpees. Stand up, bend your hands on the ground to the squatting position, stretch your feet backwards as if you were making a background, climb back up and jump.
50 abdominals. Lying on your back, raise your legs until you form, an angle of 90º with the torso. Slowly lower your legs again until you touch the floor.
75 multishoes again.
50 abdominals. Lying on your back, raise the trunk until you touch the ground with your hands next to the feet that are resting on the ground.
25 burpees.
Routine 3 (TC) Cardiac toning with CrossFit exercises
Make three super series without resting between exercises, or between super series. At first you will need to take it easy to complete all the repetitions, but do not leave it, just do it.
Super series of the TA routine
75 multi-hop. Standing, on the spot, jump open your legs, while you touch your hands on the head.
25 burpees. Stand up, bend your hands on the ground to the squatting position, stretch your feet backwards as if you were making a background, climb back up and jump.
50 abdominals. Lying on your back, raise your legs until you form, an angle of 90º with the torso. Slowly lower your legs again until you touch the floor.
75 multishoes again.
50 abdominals. Lying on your back, raise the trunk until you touch the ground with your hands next to the feet that are resting on the ground.
25 burpees.
Routine 3 (TC) Cardiac toning with CrossFit exercises
Make three super series without resting between exercises, or between super series. At first you will need to take it easy to complete all the repetitions, but do not leave it, just do it.
Super series of the TC routine
Skipping forward. Standing, without moving from the site, imitate the movement of the race, raising the knees and accompanying them with arm movement. 15 repetitions.
Burpees 15 repetitions.
Output of alternate tacos. On the ground, in position, as if you were going to go out in a sprint, go alternating each foot until placing it in a "jump" next to your hands. 15 repetitions.
Jumps to the chest. Standing, jumping on the tips of your feet, bring your knees to your chest. If you can not, jump, pushing the knees, as far as they go. 12 repetitions
In very few sessions you will begin to see the results. Although yes, be prepared to suffer some incredible laces during the first 2 weeks. You will not even get out of bed!