The Crossfit phenomena is still in full swing in the United States and many other countries in the world. The masses are drawn to Crossfit workouts because they deliver intense and efficient regimens for burning calories and building functional muscle.
Below are workouts most average people can do at home with just a few pieces of home gym equipment. At the end of this blog, you will have a beginner Crossfit WOD (workout of the day) without all the intensity.
Undoubtedly, the kettlebell is the most efficient piece of exercise equipment to incorporate functional muscle / high-intensity-interval / Crossfit workouts. Kettlebell exercises are virtually limitless; there are so many kettlebell workout options that we have a whole blog on it. Here, we will only cover the Hand-to-Hand Kettlebell Swings
Hand-to-Hand Kettlbell Swings
The Kettlebell Swing is a useful workout, particularly the hand to hand Kettlebell Swing. The Hamstrings, Glutes, Quads, Hips, Core, Trapezius, Forearm, and Shoulder Muscles are all used during a kettlebell swing. Hand-to-Hand Kettlebell Swings put more emphasis on your core as you switch the weight from hand-to-hand. In addition, your core is activated while you balance yourself during these swings.
The gist of the exercise is simple – grab the kettlebell weight you are comfortable with and get in to position. Swing the weight from back to front in one hand and raise the kettlebell to about shoulder height. Once you reach the top of your swing, grab the kettlbell with you other hand, and swing it downward between your legs. You would then swing the weight back to shoulder height, switch hands, and continue the exercise. For safety and form sake, check out this more detailed video explaining how to best do a Single Handed Kettlebell Swing.
As with other Crossfit / HIIT exercises, the Dumbbell Thruster is a combination exercise that targets multiple muscles in one smooth motion. In short, Dumbbell Thrusters are a combination of a squat followed by a military press. Pinpoint your Hamstring, Glute, Quad, Tricep, and Shoulder Muscles during each dumbbell Thruster.
Take a pair of dumbbells, stand with your feet shoulder width apart, and hold the dumbbells at your shoulders. Go down for a squat with the dumbbells still at your shoulders. As you stand to complete the squat, push the dumbbells straight above your head.
Tall Kneeling Biceps Alternating Curls
There are many kneeling versions of exercises; by kneeling, you work your core as you balance yourself during your exercise. Tall Kneeling variations of exercises can be a bit difficult or uncomfortable for some people. Try placing a thin pillow or pad under your knees during these variations to avoid discomfort. Or, scrap it all together if you find it is painful for your knees.
Tall Kneeling Biceps Alternating Curls target your Biceps and Core. To get in starting position, simply bend your knees to the ground so you are kneeling. Then, take a dumbbell or kettlebell, and curl it in one arm. Next, move the weight from one hand to the other. Then, complete a curl and continue alternating curls from one hand to the other.
It may seem a bit strange or pointless to curl on your knees. But, once you try it, you’ll see that balancing yourself during the curls is a great core workout. Why do crunches when you don’t have to?
Putting intense cardio in to every workout is a must. To improve your stamina for future Crossfit or HIIT workouts, incorporate intense cardio early in your overall fitness journey. Be weary not to burn yourself out! Intense cardio would depend on your fitness level and preference. But, something simple like 30 second sprints with rests in between should work perfectly and no equipment is needed. The goal of cardio is to get your raise your heart rate as much as you safely can during a workout.
All the workouts above will burn calories efficiently and all you need is 2 pieces of equipment. In addition, for there being so few workouts, you would get a fairly full body workout with only 4 exercises. Most importantly for passive exercisers, the functional movements above will benefit you in everyday life.
This type of strength training is conducive to building functional muscle. Some argue Smith Machine training is not as effective as free weight training. However, we have a great blog explaining why both style of training have their benefits. When it comes down to it, all you need is a fitness program you will follow and a reasonable diet. You do not have to be extreme to see results!
Finally, make sure to keep track of your regimen. We recommend the following WOD below for a beginner. Work up from this workout by keeping track of your progress and adding to your fitness program when you are ready. And, of course, tailor the exercises below to your needs / comfort.
Example Workout of the Day
Stretch / Warm Up: 1.5 minutes – 5 minutes
Intense Cardio: 5 sets of sprints at 30 seconds to get your heart rate up with 75 – 90 second breaks in between. Cool down jog or walk for 3 – 5 minutes aftwerward.
Hand-to-Hand Kettlebell Swings – 10 reps each side (20 total,) rest as needed, and complete 3 – 5 sets total
Dumbbell Thrusters – 10 – 15 reps, rest as needed, and complete 3 – 5 sets
Tall Kneeling Biceps Alternating Curls – 12 reps each side (24 total,) rest as needed, and complete 3 sets max. Curling too much is a set back when you can’t bend your arms all day!
In need of a cast iron Kettlebell or padded Kettlebell? Find those pieces of exercise equipment and much more at Marcypro.com! If you have any questions about the blog, please feel free to comment at the bottom of each blog page. If you have questions regarding products, warranties, or anything else related to Marcy, please contact us at Marcypro.com/support.