If you are not familiar with crossfit, this article will help you understand what it is all about and why it is becoming one of the most popular exercise routines around the globe. It first started as an exercise drill of men in uniform. The rigorous training involves lifting heavy sacks of sand and transporting them from one point to the other, running, and other forms of exercises.

The Basics

The idea is for the men in uniform to get fit and develop bigger muscles by performing exercises that do not make use so much gym equipments. These movements are called functional movements and it is the very essence of a crossfit training workout.

A functional movement is any movement that is applied on everyday living such as lifting heavy grocery bags, walking, and so much more. If you are training for it, it involves carrying heavy sacks of materials so you will develop a stronger and heavier upper body.

For the lower body, you will be asked by a trainer to do some box jumps which will strengthen your buttocks and leg muscles. The workout is also constantly varied, meaning a trainer will ask you to perform different activities every time you do the crossfit training. It is never the same all the time. Those are the two core essences of the exercise routine – it involves functional movements and the moves are constantly varied.

An Effective Routine

A gym trainer, Kyle Smith, developed an exercise routine to strengthen the upper and lower body muscles. The intensity of the routine may not be suitable for beginners. Always remember to start slow when doing crossfit to avoid any injuries. Do follow these routine only under the guidance of a trainer:

Ball Exercises

Start with some balls that weigh twenty pounds. You will be asked to thrust the ball at a target of ten feet high. You will position yourself 2-3 feet away from the wall. You start with the squat position, then lift your legs and thrust the ball to the target. Do 15 repetitions.  This is a good conditioning for the legs and shoulders.

Deadlift

The trainer will ask you to do dead lifts for 5 repetitions. You have to have the proper form so as not to injure yourself. This is for the legs and the shoulder strengthening.

Box Jumps

A trainer will place a box, about less than two feet in height. You will be asked to stand up straight in front of the box, then go up the box and then step down from it. You will be asked to do this for 10 repetitions. This is a very good exercise for the lower body.

Apart from these Crossfit movements, you will be asked to do your regular exercises. So you combine functional movements with your regular routine. You have to train at least three to four hours a week in order to attain the desired results. The intensity of these exercises will increase the muscle size and strength of your lower and upper body.