CrossFit Exercises and with Benefits!!! CrossFit for Beginners!!!

• CrossFit is a strength and conditioning workout that is made up of functional movements executed at a high intensity. Here functional movements means natural movements of the body. 
• All body functional movements are not only at the gym, these movements are found anywhere in human behavior and that arises to growth the healthy life. 
• For example like getting up out of a chair is similar to squat and picking up some heavy items from the floor is a dead lift etc. 
• When we lose the ability to perform functional movements, then we also lose the ability to live independently. 

• CrossFit is an effective workout for losing weight, building strength, flexibility and improving your body Fitness.
• CrossFit is a highly effective workout for any age group or any Fitness level. 

• In simple definition, CrossFit is improve your physical fitness, increase your endurance, stamina, Strength, flexibility, power, accuracy and balance your life.
• CrossFit is a core strength and conditioning program. 

Different Types of CrossFit Exercises:

Running, Swimming, Squat, Deadlift, Push-Press, Bench-Press, Jumping, Pull-Up, Dips, Hand Stand, Sit-Up, Scales and Holds etc. 

Diet required for CrossFit:

Generally we recommended that keep intake to levels that will support Exercise but not body fat. 

Different types of Nutrients are major factors of CrossFit Exercises;

1) Macro Nutrients: i.e Protein, Carbohydrates and Fat.

2) Micro Nutrients: i.e Vitamins and Minerals. 

You can eat Egg, Grapes, Walnuts, Brown Bread, Apple, Chicken, Fish, Tomato, Beans, Strawberries, Orange, Peanut Butter, Avocado, Peanuts, Cashews, Salads, Green Vegetables.

You should follow calorie intake consists of 40% of carbs, 30% of proteins and 30% fat. 

Note: Always avoid Junk Foods.

Benefits and drawbacks of CrossFit:

- CrossFit has different physical and health benefits like losing weight, get stronger, Improve cardiovascular and Respiratory systems, increase Stamina, Gain muscle Strength, Flexibility, Power etc.

- If you will avoid safety precaution then there will be some possible drawbacks like injuries, damage to the spine and other parts of body. 

Sources: Crossfit.com, athleticmuscle.net

Note: CrossFit is not safe for everyone, so please contact to Fitness trainer before doing any physical activity/Exercises.

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Home Workout Plan; Indoor Workout in a Quarantine; COVID-19

A workout by your home comes with many benefits

·   Build your lean muscle mass

·   Reduce your body fat

·   Burn calories more efficiently.

·   Boost metabolism 

·   Make weight loss easier

·   Increase your bone density

·   boost flexibility and improve range of motion

·   Reduce the many major problems like diabetes, back pain and heart disease etc.

·   Improve posture, balance, and stability

·   Increase energy levels

Indoor Workout Session-1: Start with a warm-up

Before starting your workout, do a warm up for at least 5 to 10 minutes like walking, jogging on the spot or movements that free your legs, arms and other major muscle groups.

Indoor Workout Session-2: Body-weight strength training 10 exercises

Once your muscles are warmed up and ready to move, then you can start by doing a series of different body-weight exercises.

You don’t need any equipment for body weight exercises, except an exercise mat if the floor is too hard.

With each of these exercises, use smooth, steady, and controlled movements.

10 Best Exercises to do at Home:

1st: Jumping Jacks

2nd: Plank

3rd: Cross Crunches

4th: Side Plank

5th: Squats

6th: Lunges

7th: Push-ups

8th: Russian twist

9th: High Knees

10th: Dead Bugs 

Jumping Jacks: 
Plank: 
Cross Crunches:
Side Plank:         
Squats:             
Lunges:                                
Push-ups:         
Russian twist:  
High Knees:      
Dead Bugs:       

Home Workout Plan Instructions:

Repeat the below exercises 2 or 3 times for beginner, 5 or 7 times for advancer and rest for one minute between each exercise set.

If you would like to get fit, consider some essential steps in your effort to workout at home, and you could see some very successful results.

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