Cross fit exercise routines have hit the fitness community hard and they are becoming more and more common.  While the exercises aren’t new, the term is being passed around frequestly as people boast about the intensity of their workout routine.  If you’d like to try a corss fit workout you can either go to a specific training studio that caters to that type of workout OR you can come here and we will give them to you for free 🙂   We are starting out with a basic cross fit routine.

Reebok CrossFit Anthem: What is CrossFit?

[pro-player width=’530′ height=’253′ type=’video’]http://www.youtube.com/watch?feature=player_embedded&v=NoFlNa6B9fo#![/pro-player]

Cross Fit Workout 1 

• 20 Pull-ups

• 30 Push-ups

• 40 Sit-ups

• 50 Squats

  * cardio boost for extra weight loss results.  Pick an exercise such as jumping rope, running, jumping jacks, stairs etc.  and add 1-2 minutes at the end of the routine.
  REST-   Rest periods should not exceed 5 minutes.  Our golden rule is not longer then 2.  Once your done resting, repeat the routine  several more times (see the difficulty levels below)

*Can’t do a push up???   Try doing the push ups on your knees or a wall to start.

* Pull -up alterations – If you’re at the gym they have many machines that help you do pull ups.  However, if you are at home you can use a band.  Here is a video that uses bands to help you do pull ups.   You will need a pull up bar.

[pro-player width=’530′ height=’253′ type=’video’]http://www.youtube.com/watch?v=93gNrOhy5KU[/pro-player]

  It’s up to you whether you use weights on the squats or not.  My recommendation would be to do this full routine once.  Then you will have a good idea of how difficult it is for you.  If it is too easy, alter the workout.

Difficulty Level

EASY:  2-3 rounds  (no weight)

MODERATE: 3-4 rounds  (some weights)

HARD:  4-5 rounds (everything is hard, kill me into shape)

   This is a basic routine.  We will be posting more difficult exercises as time goes on.  If you know someone who has been dying to try a cross fit routine, send them these fitness tips.

Adria Ali

BS, CPT, PES, CES