3 Day CrossFit Program For The Average Joe From 3 CrossFit Pros:
Day 1 – Chest & Back Workout (8 sets)
1. Squat + Bench Press + Deadlift x 5 reps each set
2. Pullups x 10 reps each set
Day 2 – Legs & Abs Workout (10 Sets)
1. Leg Extensions x 15 reps each set (each leg)
2. Crunches x 10 reps each set (each side)
3. Kneeling Crunch x 10 reps each set (both legs)
4. Standing Calf Raises x 10 reps each set (both feet)
Day 3 – Shoulders & Arms Workout (12 Sets)
1. Barbell Curls + Dumbell Presses + Close Grip Pushups x 5 reps each set (each arm)
2. Dips x 10 reps each set (each arm)
3. Seated Cable Rows x 10 reps each set (both arms)
4. Skull Crushers x 10 reps each set (both shoulders)
The average person may not have access to the equipment required to perform all these exercises, but they are able to do them with ease due to their conditioning level. If you want to get fit at home then you need to start training like a professional!
You can easily perform these exercises without any proper equipment at all. A few ideas for how to substitute are provided below. You probably have most of the things you need at home already!
Squat – Body Weight Squats (couch)
Bench Press – Pushups (gym floor)
Deadlift – Fake Deadlifts (using couch cushions)
Pullups – Try putting a towel over your door frame and chin up from that. Also try hanging from the frame and pull down.
Body Weight Squats – Try sitting on a low stool and raising your self up and down until your thighs are parallel to the floor.
Pushups – Try doing more of a “diamond” pushup where your hands are together instead of out wide. Also try doing them on your knuckles (like a real badass! Just kidding, don’t do this unless you know what you’re doing).
Fake Deadlifts – Use a sturdy chair to lift and pull with your arms only. No need to actually bend over!
Close Grip Pushups – Try putting your hands close together (like a diamond pushup) and do as many as you can till failure.
Dips – Find something you can use as a dip bar such as a sturdy table or two chairs tied together.
Seated Cable Rows – Put a rope or something similar over something high and pull with both hands.
Skull Crushers – These can be done using your own body weight. Just try bending your head forward and then pushing it back up quickly using only your arms. This can also be done outside the gym using a tree and a car (or something else solid).
Rowing Machine – You can row your boat (body) by using a broom and pulling back and forth using your arms.
The average person doesn’t have access to tanning booths, but that doesn’t mean you can’t get a golden glow. Just be in the sun for a long enough time and you should have no problems (just don’t forget the sunscreen).
A lot of great exercises can be done in the great outdoors. Hiking is a great way to keep in shape and enjoy the wilderness. You can also pack a bag with some water and other things and spend the night out. This is good because you’ll be sleeping in a sleeping bag which conditions your legs as well!
You can also try doing some mountain climbing, or rock climbing. Take it easy if you’re not used to it though. Remember to always be careful when climbing and be aware of your surroundings.
The cross fit program is one of the best training programs in the world. It’s a program that has been used by the U.S special forces and many professional athletes. You can do this program anywhere, but it’s best to have some gym equipment for maximum results.
Be creative when it comes to exercises and have fun. Your workout should not feel like a chore, but something you look forward to everyday. Once you’ve learned these routines, there is no limit to what you can do. Get your friends to join you and have a competition to see who can get the best results. Good Luck!
Getting in shape can be one of the most rewarding experiences you will ever have. Not only will you look better, but you’ll feel better about yourself. You’ll have more energy and feel happier about your life in general. The road to getting in shape is not an easy one, but with these tips you can make it easier.
As you begin your journey to a better body and better health, keep in mind that changing your lifestyle is more important than any routine you do. These tips are to help you, but they wont help if you don’t make a permanent lifestyle change. Remember everything in moderation.
Keeping a good body weight is important for everyone. Hormones in meat cause acne and soreness. Fish helps your brain and body. Dairy makes you prone to allergies and asthma.
When working out, try to schedule it into your day so that it becomes part of your daily routine. For example, you could decide that you’re going to workout for one hour after you wake up, and then once you get home from work. Eventually, you’ll never have to set aside time to exercise again since it will become a habit.
Make sure to schedule time for exercise into your daily routine. If you can, try to keep this time the same every day. This will help your body know when it needs to be active and when it needs to rest.
When working out, it is important to eat a small meal an hour before you work out. This meal should be rich in protein and carbohydrates. This will give you the energy you need to give your best during your work out.
Eating an infrequent amount of food before a workout can lead to failure due to fatigue.
Many people have the impression that drinking alcohol will lead to faster muscle growth. It is true that alcohol can cause your body to flush out water, therefore giving the appearance of increased muscle size. However, alcohol actually prevents muscles from growing! The only thing alcohol does is make you feel good temporarily.
You should try to eat before you work out. When you workout your body uses a lot of energy, particularly sugar. If you don’t eat before a workout you will feel weak and tired and you might get sick. Its always best to eat fruit, peanut butter or another light meal before working out.
If you sit at a desk all day and then go straight to exercise, you are defeating the purpose.
Sources & references used in this article:
Do Female Athletes Return to Sports After Hip Preservation Surgery for Femoroacetabular Impingement Syndrome?: A Comparative Analysis by …, EC Beck, WH Neal, CA Bush-Joseph… – … journal of sports …, 2019 – journals.sagepub.com
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The Ultimate Guide to Trail Running and Ultramarathons: Expert Advice, and Some Humor, on Training, Competing, Gummy Bears, Snot Rockets, and More by J Robillard – 2014 – books.google.com
Does Cardio Burn Muscle? This is How Not to Ruin Your Gains by C Stan – spotmebro.com
The Business of Personal Training by MA Nutting – 2019 – books.google.com
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PERFECTLY PROGRAM THESE TRAINING VARIABLES TO BUILD LEAN MUSCLE MASS by WCMTO GROW – scoop.it
Tools of Titans: The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers by T Ferriss – 2017 – books.google.com