Crossfit has been the trend of recent years in the sports world and is practiced in most gyms and fitness . Very physical and powerful, this discipline mixes fitness and bodybuilding, and is described as an ultra cardio muscle building program. Crossfit actually mixes different pre-existing physical and sports activities.
This sport is based on three main principles: varied exercises, functional movements and intense training. It is quite possible to perform crossfit exercises without equipment and this article will give you the keys to achieve this. So ready to start crossfit exercises without equipment?
Who can practice crossfit exercises without equipment?
Crossfit is a possible sporting activity for everyone, men and women, young and old. Crossfit exercises are very numerous and varied and there is something for everyone. Without equipment, you have no more excuses because you can practice crossfit from home.
But before determining which type of training is best for you, it is important to define your goal. Your workouts will be different if you want to lose weight to get lean or build muscle and bulk. In addition, it will be all the more important to have the approval of your doctor if you are going to work at high intensity.
Warning, crossfit is different from bodybuilding. Thanks to crossfit, you will work your whole body by mixing cardio, while weight training allows you to target a particular area or series of muscles.
To find out more: Crossfit and bodybuilding: compatible for the same objective?
The basic principles of crossfit exercises without equipment
Strength and fitness exercises are grouped into WODs to create a crossfit workout.
To start, plan your workouts in advance and never engage in improvised WODs. You risk mismanaging your effort, doubting, recovering poorly and losing your motivation. Plan your sessions over the weekend in order to have visibility over the following week. For example, you can choose a WOD on which you have already failed and practice it until you succeed.
You can also choose to work on your endurance and only plan WOD where the endurance capacity is highly demanded.
Depending on your difficulties during certain movements, you can then accentuate your crossfit exercises towards the weaker muscles instead of forcing a sequence for which you risk injuring yourself.
Also read: WOD CrossFit without equipment: 6 workout ideas 'workout
A few precautions before performing crossfit exercises without equipment
If you plan to train crossfit without equipment, it means that you are certainly training alone, therefore without the supervision of a coach. Be sure to follow these guidelines to avoid injuries and increase your chances of progressing:
- Take the time to warm up well before each session: mobilize each part of your body and stretch your ankles, hamstrings, shoulders, lower back and psoas.This small pre-workout stretching session will allow you to work with a better amplitude and minimize the risk of injury
- Stay hydrated: drink a few sips of water every 5 to 10 minutes, especially if you train outdoors
- Do stretching sessions on your days off: schedule at least 3 stretching sessions targeting the rotator cuff, pelvis and legs.
- Listen to yourself: if you feel that an exercise triggers abnormal pain or that you do not know, do not insist. If you feel close to faint during a particularly intense WOD, take a few minutes to breathe. Never take the risk of falling into hypoglycemia or fainting, especially if you train alone.
Also read: Injuries in bodybuilding: how to avoid and prevent them
Top 7 crossfit exercises without equipment
Balance against the wall
In its static version, this exercise allows better strengthening of the shoulders. You can also use it within a more dynamic exercise. To do this, lie on your stomach on the ground and walk along the wall to get into balance.
Go back down in dynamic walking and perform several repetitions. To go even further, you can also add push-ups in balance when you are standing against the wall.
The chair
This classic fitness exercise is often called for during intense CrossFit programs. With your back against the wall, bend your legs so that your thighs are parallel to the floor.
Hold in the chair position for as long as possible while shaping your entire silhouette. Your muscles will be challenged in depth from the abdominals to the thighs.
The pistol squat
The squat is extremely well known so you need to make it more difficult in your crossfit sessions. To perform the pistol squat, extend your arms and one leg in front of you, then bend the other leg.
You can initially use a bench to help you sit down and as soon as you master the movement, you can go down as low as possible until your buttocks are as close to the ground as possible. Gain your core and keep your back straight.
The burpee
Without doubt the reference exercise of crossfit. This complete sequence truly solicits the whole body. To perform it, bend your legs like a squat, put your hands on the ground and get into a plank position by sending your legs back. Bring your legs under your hands and come back up by jumping with arms stretched upwards.
To add difficulty to this crossfit exercise, you can perform a pushup while in a plank position.
The mountain climber
Also well known in the fitness world, this exercise used in crossfit is simple to perform, but burns a lot of calories. In a plank position, bring your left knee close to your left elbow under your chest, then bring the leg back to its original position.
Reproduce the same movement with the other leg. Continue alternating left and right legs as quickly as possible.
The skipped lunge
This variation of the classic lunge adds a cardio note to your crossfit workouts.Standing, feet hip-width apart and hands on hips, step forward with the right foot
Bend both legs bringing the knee to the ground. Jump while changing legs. Make sure your knees don't go past your tiptoes and keep your back straight.
The V-up
This exercise, used in crossfit, puts a lot of stress on the abdominals. A variation of the sit-up, you have to lie on your back with your arms and legs straight, slightly elevated above the floor.
Contract your abdominal strap and raise your legs and arms still straight at the same time, so as to form a V with your body. Lower back to the starting position while controlling the movement and without rounding your back.
To be read in parallel: 10 exercises thigh abdo buttocks for a firm and muscular body
Elastic resistance bands for the benefit of crossfit exercises
And if you go further in your crossfit exercises? Thanks to the elastic resistance bands from fit super-human, you can make your WODs more difficult by adding a load of 5 to 75 kilos. This pack of resistance bands is easily transportable and very compact, it will be ideal to continue your sessions at home or take them to the gym.
Even if the body weight is sufficient to get results from crossfit routines, you may feel the need and desire to add extra tension. These resistance bands elastic can be used for over 100 resistance exercises.
It will therefore be very easy to incorporate them into your WODs. During their weekly preparation as recommended above, find crossfit exercises that can be done with these bands and incorporate them as you go for even greater results. Your muscles will take shape more and it does not mean that you will drop the cardio specific to crossfit workouts.
Using elastic resistance bands from fit superhuman during your crossfit exercises is a great asset to build muscle, improve performance, gain strength and achieve a toned body.
For more information: The Benefits Of Practicing Crossfit
In conclusion
By training on the main exercises that do not require equipment and by planning your WODs, you can become a training beast and significantly improve your resistance, your endurance, but also lose weight and strengthen the muscles of the shoulders, legs and abs.
Be sure to warm up and hydrate regularly during your crossfit sessions to perform better and recover well. Add a few stretching sessions to your sports routine to relax your body. If you are looking to lose weight with crossfit, be diligent and regular, but above all listen to your body!
You can use elastic resistance bands to add extra difficulty to your crossfit workouts. This weight will allow you to go even further in your sessions and reach or even exceed your goals. Your muscles work more in depth, while keeping the cardio side of crossfit. So ready to start crossfit exercises?
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