The global lockdown may have compelled you to stay at home. However, that does not mean you can just neglect your general health and wellbeing. Keeping fit and healthy by working out at home is imperative at a time like this, and it will benefit your immune system.
From building cardiovascular fitness to strengthening your muscles, here are four simple and practical CrossFit workouts you can try out at home.
Core and Leg Burners
With this workout, you are guaranteed to maintain your legs and core for any physical activity, even after the lockdown has ended.
Set a mat down, fill a water bottle, and do the following set 10 times:
- 20 lunges
- 20 air squats
- 20 mountain climbers
- 20 sit-ups or crunches
Experiencing CrossFit beginner soreness, where your body muscles hurt, is one great indicator to show that you have done the workout properly. If you want to take it up a notch, time the entire session and see if you can do it faster the next time.
Complete Upper Body
Equal importance should be given to improving your upper body strength as well.
The following upper body workout is a timed workout, which totals up to 16 gruelling minutes:
- 8 burpees
- 8 push-ups
- 16 pull-ups
- 16 hanging knee tucks or sit-ups
Completion of all the exercises in order amounts to one round. The objective is to complete as many rounds as possible within the 16-minute time limit. This is alternatively called an AMRAP workout (As Many Rounds As Possible).
You might find it difficult to keep count of the rounds you do after a little while. A simple solution is to have a partner count it for you, or use a whiteboard to jot down each round completed.
Quick Full Body
The following 20-minute AMRAP workout is just the routine you need to follow for a good full-body workout. Just make sure you have plenty of water and maybe even an energy bar.
- 21 jumping air squats
- 15 push-ups
- 9 Burpee pull-ups (Grab the pullup bar at the top of the burpee jump and finish the pullup)
Make sure you pace yourself and count the number of rounds you complete, so you can challenge yourself the next time you do it.
An Aerobic Mix
Perform eight rounds of the following routine as fast as you can, with a maximum rest of 10-15 seconds to hit your aerobic threshold.
- 10 push-ups
- 10 air squats
- 10 burpees
- 10 air squats
You could challenge yourself by timing the routine. Once you get the hang of it, you can increase the intensity and try to finish the routine faster than the previous attempt.
Recovery is an important element that has to be incorporated into any workout.
If you are a beginner or have done your first major virtual CrossFit competition, chances are that you have experienced body soreness. You must have started asking questions like “why do my legs hurt so much after working out?”, “how to recover from CrossFit soreness?”, or even “what to do for recovery after CrossFit competition?”. Do not worry, many a home remedy for leg pain and body soreness can be found.
The primary element for CrossFit soreness recovery at home is warm down and stretching. This is important since it helps the muscles flush out excess lactic acid, preventing any stiffness and future injury. Combine massaging techniques as well to reduce swelling in legs. Home remedies that include the use of CrossFit recovery tools can help keep the muscles loose too.
SPRYNG is one such recovery tool that aids in flushing out lactic acid stored in the muscles. Its active compression helps prevent the pooling of blood in the legs, aiding in smoother blood flow and faster recovery. Remember though, the best effect of SPRYNG is used in conjunction with a good warm down stretch.
All in all, you can still maintain an active and healthy lifestyle at home by following these simple CrossFit workouts. Couple that with simple warm down stretches and home remedies for recovery, and you do not have to worry about injuries either.