September is time purposes, almost as earlier this year. Would you be interested to start doing Crossfit. This post is for you: crossfit 20 routines for beginners. We offer 20 routines so you can see if this is for you or not. Gymnastic and aerobics have only elements we ignore the uprisings to avoid having to use material. You take it easy, you have 30 days to make, it's your first month of Crossfit, so you do not need them followed. In fact, the ideal is to go chaining two consecutive days of rest and another activity. If you like, you can already start to spend the money on a chinning bar, dumbbells, kettlebells, jump ropes or, why not share a box. For 15 minutes, make the most of this series rounds 5 pushups and 10 sit ups. This is called AMRAP: Repetitions As Many As Possible. If you can not do pushups, try them with your knees flat on the floor. If you are a beginner, you can cheer if you run the 15 rounds. If you thought you were strong you should not settle for less than 40 rounds. Repeat 5 times this sequence: 400 meters running abdominal sit up + 20 + 10 jumps with knees to chest. It is a trial, namely time a workout in which you must do the exercises at the maximum speed you can. If not arrive with knees to chest at each hop, not worth repeating. Find a bar in which you can do chin. Do 5 rounds of 25 jumping jacks and dominated to failure. No matter if you can only do one or two, also will improve. If you can not make any, help yourself jumping. Try to do 50 burpees at the maximum speed you can. You yourself you manage breaks. If you can not do burpees, save and sprawls bending beam. Exact result: if you're so fine, you come near or come down to four minutes. If you're not, do not worry if the clock goes from 12 ... 8 works 20 seconds with 10 second breaks. That you're going to do is called Tabata, maybe it sounds. Are these exercises: squats, push-ups, jumping jacks, sprawls, jumps lounges, abdominal climber, abdominal sit up and jumps bringing your knees to your chest. It is doing the exercises at maximum intensity to end the four cast minutes. If you have not been, what you've done wrong. 4 kilometers run as fast as you can. Anything lower than 20 or 22 minutes is a really good time, the level it. If you're starting to play sports and spend 30 minutes, quiet, normal. Push-ups and crunches climber. You must do 10 repetitions of each exercise in a minute. If you have time before the minute is up, rest and when the next minute you start, you ever do repetitions. So, until you reach not finish the reps. This is called EMOM: On the Minute Every Minute. If you exceed the 10 minutes doing pushups strict, date satisfied. Time: perform 50 pushups and 200 situps. You can do push-ups supporting the knees if you have enough arm strength. 3 rounds for time: 40 jumping jacks + 30 burpees (or sprawls) + 20 + 10 abdominal burrolls V In a stretch of 100 meters, repeated 5 times this sequence: walk with long strides or lunges and return to sprint. Run a mile, do 100 sit-ups sit up, 150 pushups and 200 squats and re-run a mile. You can do half reps or make them support your knees if never before beginning the plan you had done pushups. Find a bank that gets you to the knees and perform 20 burpees jumping on the bench. Then do 3 rounds of 10 funds of arms, 15 jumps and 20 sit-ups climber by time. Finish with another 30 burpees jumping to the bank. You can think you're strong if you finish in less than 10 minutes. In chinning bar, hung, try to bring your knees to elbows with quick movements. If you find it easy, it takes the toes to the bar. The first movement is called elbows to knees. The second toes to bar. Do 10 sets of 10 with 30 seconds rest. Run 500 meters, do 30 chin-ups, squats and 90 lunges 60 and returns to run 500 meters. You can do chin-flexing momentum and support the knees. If prior to this plan you had not done sport in the last three months, make half of repetitions of each exercise. For time. Find a particularly long stretch of stairs. Add 1,000 steps to the top speed. If they are not followed, you're lucky: the fall at the beginning of the slope will serve to relax the thighs and buttocks.
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