CrossFit has quickly risen to popularity thanks to devoted fans and fit celebrities., but mainly due to its simple approach to fitness. It keeps things interesting with a constant mix of everything from aerobics to resistance training, all while helping you get in the best shape of your life. Best of all, there’s no equipment needed!
You can design your very own CrossFit routine that caters to your specific workout goals and needs. Thanks to the wide variety of exercises that fall into this workout routine, you can even create a different set of moves to practice each day. Here are a few ideas to help get you started.
There are 14 challenge moves in CrossFit, each of which helps you to work a variety of muscle groups. In combination, they can help you see your way to fit in as little as 30 days. Throw on your custom leggings and get ready to sweat, because here’s the list crafted by expert trainers.
- 25-35 Squats
- 10-25 Pushups
- One to two-minute plank
- 15-25 tricep dips
- 15-25 squat jumps
- 30-50 jumping jacks
- 20-40 high knees
- 15-25 sit ups
- 15-25 burpees
- 20-25 reverse crunches
- 20-40 bicycle crunches
- One-minute wall sit
- 30-40 crunches
- One-minute wall sit
Starting on the lower end, the goal is to work your way to the maximum rep or higher as you reach your fitness goals. Thankfully, you don’t have to do all of these in one day. Here’s how to create your own, unique routine.
Trying Things Out
Wake up early, giving yourself a much-needed caffeine boost, and practice each one of these exercises for short time. It’s okay to lessen the amount of each that you do here. The goal is to find out which ones you can do the best, and which work the areas you want to target.
Once you’ve figured out which exercises give you trouble and which ones will help you reach your goals, make a list of five to ten and make that your workout for the next day (or later today if you want to get a head start).
Mix and Match
One of the best things about CrossFit is the ability to change up your routine anytime you wish. You don’t have to do the same old routine every single Monday or stick with a particular muscle group on any given day. Feel free to change things up at any time.
To give you the greatest variety, write down each of those exercises on a slip of paper and place them into a box. An empty tissue box works best, that way you can’t see which one’s you’re about to pull out. After pulling out five to ten pieces of paper, open them up and that is you exercise routine for the day!
You can do this day in and day out to keep your body guessing as you work your way to peak physical condition. It also makes the idea of working out a little more fun since every day will be a surprise.
The “Every Other” Method
You can also take that list and work your way down by doing every other exercise. Once you reach the bottom, skip back to the top and do the alternating ones. This ensures that you aren’t doing the same exercises every day while helping you complete a total body workout.
If you don’t feel like you can perform every exercise on the list, that’s perfectly okay. Start with the ones you can do, pushing yourself to do better each day, then work your way to the harder ones on the list. This method still allows you to change things up, but is a little less taxing if you’re new to CrossFit or just starting a workout routine in general.
Choosing Your Own Routine
The above are, of course, just suggestions. The beauty of CrossFit is that you can make it unique to your personal fitness goals and lifestyle. There’s no limit to the way you can rearrange the list to make it work for you, crafting your very own routine to follow every week or even every day. Just remember to stay hydrated!
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