Cross fit is probably one of the best ways to exercise. It offers a quick and effective way to get a burn on and will also help in your cardio and endurance. Of course, like most exercises, you get what you put into it. This can help with strength and muscle gains if that is what you're looking for, but it can also be used as a way to tone your body and lose weight quickly. The goal of the cross fit workout is to push your body to its limits. However, if you're lazy and don't push yourself, you won't see very much gain.
So where to begin.
1. have a goal in mind. For example, I'd like to see myself increase my strength and endurance with some weight loss (typical for most males).
2. Pick out exercises that will target specific muscle groups or parts of your body you'd like to work on
3. Determine your work out plan. For cross fit, you must have set durations of which you're resting and working out. For example, If you'd like to get a flatter stomach. This work out works well and you'll be sweating and huffing and puffing.
So for me I do 300 total reps of a situp work out, but you can do however much you like. To start off small, do 10 sets of situps, broken down into intervals. So for example, you do as many situps you can do in 30 seconds, rest 10 seconds and repeat for a total of 10 sets. If you're doing it right you'll feel gassed, if not you won't feel it. You'll be able to determine it based on your level of fatigue. If done correctly you should feel gassed and will feel a burn.
A total workout can take anywhere from 10 minutes to 40 minutes, depending on the intensity and your effort. I can guarantee if you're pushing yourself hard enough, you won't last a total of 40 minutes. So what you can do is break down your exercise into three groups of what you're working out. For me its: chinups/pullups, pushups, situps, squats, burpees, lunges, dips alternating between exercises daily. These exercises will target most of your muscle groups so you can start your custom work out here. You can also add running if you have the room for it.
The main thing to get from cross fit is to have intervals of action/resting time or goals to meet. One exercise i did that was quite tiring took under 10 minutes and you're were gassed.
8 sets
12 burpees
5 pullups
I think there was a third one in there, but I can't remember. Anyway, it took me 8 minutes to do it. And trust me you're feeling it. feel free to give it a try. Cross fit is highly beneficial, and you'll definitely be hurting if you do it right.
Another exercise I did was with squats, it left my legs sore for a whole week. The exercise was under 5 minutes.
20 seconds do as many full squats as you can, legs 90 degrees ass almost touching ground.
10 second rest
Do it for a set of 8.
you are scored by how many full squats you did on your last set. Feel free to try it.
Cheers. Feel free to comment about it or add to it if you like.
