Many athletes and amateurs know about such a training system as crossfit, which leads to good physical shape in a short time. This training system contains exercises from weightlifting and athletics, gymnastic exercises and sprint loads.

CrossFit has caught the attention of the United States, allowing students to get into the necessary physical shape in a short time. Similar training systems are used almost everywhere to train soldiers of special units. CrossFit also contains training programs for beginners.

The CrossFit system consists of three types of exercises:

strength training (crossfit with kettlebells, dumbbells and a barbell);
gymnastics and bodyweight exercises;
cardio – swimming, running and so on.
crossfit program in the gym

When performing training in the gym, there will be a trainer nearby who will select the necessary complex and prompt in case of an error.

Consider a system of exercises that is designed for three days. The exercises on the first and third days are repeated.
Before you start training, you need a warm-up in the form of running, as well as jumping with legs apart and clapping over your head.

Each exercise should be performed for at least thirty seconds, there are no breaks between them. It is required to do three or four approaches, each of which is performed at a higher pace than the previous one.

Take a short break, calm your breath, and proceed to the main part.

The main part includes the following exercises:

shuttle run;
running with a high knee lift;
squats;
high jump squats.
All exercises are performed in the same way as during the warm-up, for thirty seconds without a break. There should be three approaches in total. After completing the workout, a hitch is performed for three to four minutes: forward lunges, body tilts, etc.

The second day would be appropriate to devote to cardio training. It does not include breaks and lasts no more than 25 minutes.

As in the previous set of exercises, it is necessary to do a warm-up, after which we proceed to the main exercises.

The main part includes:

shuttle run;
kicking at an imaginary enemy;
sprint (very fast running in place), a few squats and again running in place with knees raised;
high jump из положения лежа, приседание, снова high jump и возвращение в исходное положение.
crossfit program at home

The advantage of crossfit is the ability to do it at home. Classes include such complexes that are selected individually and depend on which muscle groups you are focusing on.

Imagine a rough plan that is designed for two days.

1 day: push-ups – 10 times, squats – 15 times, pull-ups – 6 times. It is necessary to alternate exercises and make approaches to failure.

Day 2: running at a distance of 400 meters, pull-ups – 6 times, lifting dumbbells – 17 times. The repetition conditions are the same as on the first day.

This is just one workout program for beginners that you can do at home. In fact, there are many of them, so you can try a few and choose the most optimal one.

To avoid injury, the following rules are recommended:

There should not be heaviness in the muscles, as is usually the case during classes in the gym.
Fatigue should be stronger than during other workouts.
Don’t expect instant results.
Use exercises that will involve the muscles of the whole body.
During training, you can not drink a lot.
There should be no breaks between exercises.
Exercises should not be repeated, so use new ones every day.