The Do-Anywhere CrossFit Workout
No time? No equipment? No space? No problem. This travel-friendly, CrossFit-inspired workout will blast fat and sculpt muscle in minutes. No excuses!
Vacations often present some obstacles to exercise, and the summer is no exception. For starters, never seems to be enough room in your suitcase for running shoes and five pairs bulky wedge you just have to bring. Plus, it’s way too nice outside to be hiding in a gym (never mind a small living room), and your itinerary is jam packed (you know, with all the what a poolside swim).
But now that is so not the time to slack off. CrossFit workout is inspired, created by Nathan Forster and Michael Alfaro, co-owner of the Reebok CrossFit 5th Avenue in New York City, will keep you on track. For the uninitiated, this fitness program uberpopular you run across a variety of functional exercises with ferocious speed. Translation: You build muscles and megacalories torch in under 20 minutes. This versatile workout requires no equipment and only a few feet of space, so exercise your temporary may be a hotel room, a park, or even the beach.
6 Moves, 4 CrossFit Workout
For the followers of CrossFit, every day is a new adventure, thanks to the program’s signature practice of the habit of the day (WOD), which changes up the movements and parts. This helps ensure the results because your body is in a constant state of conjecture; adapt to an exercise routine is what progress stalls, Forster said. Using six CrossFit exercises (right), mix and match four workouts below. Do three or four sessions a week. It does not matter which exercise you choose; just hold fast and hard effort.
Do 10 reps of each exercise, moving from one to the next without a break. . Completed many rounds as possible in 15 minutes
exercise ORDER: 1, 2, 3, 4, 5, 6
Complete 60 reps of the first move, 50 Monday, 40 Tuesday, and so on, until you have worked down to 10 reps of the last exercise.
Exercise ORDER: 2, 1, 6, 5, 4, 3
Do 12 reps of each exercise, moving from one to the next without a break. Complete five laps and note how long it takes you to finish. . The goal to make training faster next time
exercise ORDER: 3, 4, 5, 2, 6, 1
Complete as many representatives as you can of each move in every one minute, moving from one exercise to the next without stopping. Rest one minute, then repeat the entire sequence twice more. Track your total representation (for example, if you finish the 20 jump lunge, start counting pushups 21). . Try to beat the next big sum of your time
exercise ORDER: 5, 6, 2, 3, 1, 4
In Crossfit workout!
JUMP SQUAT EXERCISE 1
Stand with feet hip width apart wider, toes slightly out only. Keep the chest upright and tight core, bend your knees and your hips sit back, extending your arms straight in front of you at shoulder height (a). Press through your heels to jump as high as you can off the ground, swinging your arms behind you (b). It was a representative. Land softly and immediately lower into your next squat.
EXERCISE 2 BUTTERFLY SIT UP
Lie faceup on the floor with a folded towel under your waist, your soles together knee open laterally, and arms on the floor on top (a). Brace your core and get up, take your finger or with the direction of your toes (b). Slowly return to start. It was a representative.
EXERCISE 3 Burpee
Bend your knees to put your hands on the floor under your shoulders (a). Jump both feet out the back, bending your elbows to lower your body to the floor (b). Quickly reverse motion, then jump straight up and clapped overhead (c). It was a representative.
Triceps EXERCISE 4 DIP
Sitting on the edge of a couch or chair and place your palms face down next to the thighs, fingers clutching the edge. Put your feet on the floor in front of you, knees bent. Keeping arms straight, scoot forward until your hips and buttocks in front of the seat is (a). Bend your elbows and lower your hips until your arms parallel to the floor (b). Push back to start. It was a representative.
EXERCISE 5 Lunge HOP
Step right foot forward and bend both knees to 90 degrees, keeping the chest straight and core tight. Bend your elbows to 90 degrees, raise your left fist at the ceiling and lower your right hand toward the floor (a). Jump as high as you can, move your arms and legs in the air position (b) and landed in another lunge (c). It was a representative. Continue alternating quickly.
EXERCISE 6 PUSH AGAINST
Place your hands shoulder width apart on the floor and your legs extended behind you. Your body should form a straight line from head to heels (a). Lower your body until your chest touches the floor, keeping your elbows close to your sides (b). Push back to start, extend your arms fully. It was a representative.