Hey there, fitness freaks. Have you tried CrossFit? This is a series of high intensity exercises-made-up of actions you do in your day to day life. As of 2019, there are over 7000 gyms in theU.S. alone that offer Cross Fit training. Each exercise puts several different muscles to work at once. Let’s discuss some of the best workouts. What’s the wall ball? How about the box jump? The overhead kettle bell swing? Sounds dangerous! We’re talking all that AND more... Overhead Kettlebell Swing You haven’t tried Cross Fit until you’vedone the kettle bell swing. This works so many different muscles. I’m talking about the gluten, quads, hips,abs, back, shoulders and pecs.


Here’s how it goes. First, grab a kettle bell. Make sure you’re grasping it with both hands. Drop your hips with the kettle bell slid ingto the back of your heels. Make sure your grip on the object is still tight. When you’re ready, swing the kettlebel lupwards. Far enough that it goes over your head. While this is happening, you should be looking forward with your arms straight. Be sure not to do it too quickly, as you canhurt your legs and back. When you’re ready, bring it back down. Research has shown that the kettlebell swingnot only helps you build muscle, but is also amazing for your cardiovascular system. One study focused on subjects assigned to6 weeks of exercise. This included two weekly, 12 minute sessionsof kettlebell swing... 30 seconds of work, followed by 30 secondsof rest. By the end of the study, subjects showed almosta 10% increase in strength.

Hard work pays off. What is the hardest exercise you have everdone? How did you feel afterwards? Sound off in the comment section and starta conversation with our Bestie community. Rowing This exercise is one of the best CrossFithas to offer. Another one that targets countless muscles. Strengthen your muscles with a rowing machine. I’m talking about your biceps, triceps,abs, quads, calves and upper back. Not to mention several others. All this while burning a heck of a lot ofcalories. When you’re at this machine, make sure yourarms are again straight, with your shoulders leveled. Have your upper body leaning forward. Be prepared to pull with your full weight. When ready, press with your feet and swingback as you pull. Keep your shoulders relaxed so you’re notstraining them. Pull until your arms have fully straightened,then bring it back to its original position. It’s recommended that you row 30 minutesat moderate intensity. If you’re looking to go extreme, do it for15 minutes. Rowing at an intense pace can burn up to 380calories for someone over 185 pounds. Give it a try the next time you’re at thegym. Burpees Pull Ups This one sounds kind of strange doesn’tit? Have you ever heard of the burpee / pull upchallenge? Your body will feel like it's been put throughmilitary-style training by the time you’re done. Start by doing a burpee.


Actually, let me explain what a burpee isfor those who don’t know. A burpee is a full-body, strength trainingworkout. The movement is done with four counts. Starting with standing, first bend down inthe squat position. Your hands will be on the ground. Second, kick your feet back into the plankposition while keeping your arms extended. Your third step will be to return yourselfto the squat. And four, stand yourself back up. I know this seems a little complex. In reality, you’ll be doing this withina matter of seconds. With CrossFit, you are doing exactly thiswhile adding one more count, a pull up. This of course needs to be done with a barhandy. Try repeating this 10 times a set. When you’ve finished resting, do it allover again. If you want to make things more interesting. Do 10 burpees and one pull up. When that’s over, do 9 burpees and 2 pullups. Then 8 burpees and 3 pull ups. Do you get where I’m going with this? Follow that pattern until you’ve hit 1 burpeeand 10 full pull ups. Box Jump This is a good workout to strengthen yourleg muscles. This includes your glutes, quads, calves andhamstrings. The instructions on how to perform this workoutare pretty straightforward. Just jump onto a box...

Well a plyometric jump that is. Plyometric jumps are when you use your legmuscles at maximum force in short amounts of time. But what kind of box are we talking abouthere? It can’t just be some weak cardboard. You don’t want to hurt yourself. Jump boxes are incredibly sturdy. They also come in several different sizes. It all depends on which height you are comfortablejumping at. When you have the box that’s right for you,stand with your feet at a shoulder’s width apart. Be at a comfortable distance from the box. Bend your knees with your hips back, whileswinging your arms behind you. Push your feet off the floor and onto thebox. If you do proper box jumps on a routine basis,not only will your legs be stronger, you will also be much faster. To feel the full effects of box jumps, dothis exercise 3 times a week. This means 3 to 4 sets of 10 to 20 jumps. Before we continue, are you serious aboutgetting in shape? You need to switch up your diet. Check out our video on 6 Foods With More SugarThan You Think.


Now back to our discussion on Crossfit. Barbell Thruster This is designed to strengthen both your lowerand upper body. Keep in mind that this one is more physicallydemanding than a lot of others. So needless to say, you’re going to wantto start with a weight you’re comfortable with. Begin by standing with the barbell againstyour shoulders. When you’re ready, drop into the squat position.

Keep your barbell at the shoulder level. Be sure that your palms are facing up andyour elbows extended out. Now return to the standing position and raisethe bar over your head. Sounds pretty intense, huh? This is where the comfortable weight comesin. Once it’s over, it’s back to the startingposition. On top of working your muscles, barbell thrustersare great for boosting your metabolism and can strengthen your cardiovascular system. Another ideal workout to add to your Cross Fitregimen.  lifts This is one you’ve definitely heard of before. lifts are among the most common Cross Fitexercises. It is where you lift a barbell off the ground to your hip and torso level. Here’s how a proper one works. Stand with your feet at the barbell. Bend down and grab the bar with your arms at a shoulder’s width. Bend your knees until your shins touch thebar. Lift your chest up and straighten your back out. You are now standing with the weight in yourhands. Hold it in that position with your hips and knees locked.

Then return it to the original position. Try doing 5 sets of 5 reps. Barbell deadlines work muscles like your glutes,quadriceps and hamstrings. Just be careful that you don’t hurt your-lower back. It should be kept neutral during this exercise. You can put unwanted pressure on your spine and end up doing serious damage. Wall Ball A wall ball is a full body exercise involving a medicine ball and a sturdy wall. It’s that simple? Well it doesn’t require too much.

 Just a lot of strength and pain tolerance. If you’re new to this workout, start with medicine ball around 6 to 8 pounds in weight. Stand an arm’s length away from a wall. Your feet should be a hips-width apart. Pick up the medicine ball and hold it to your chest. Your elbows should be held to your sides tightly. Squeeze your hands into the ball. This will activate your upper body and prepare it for what’s about to happen.


Lower yourself into the squat position. Go as low as you can. When you’re ready, thrust yourself backup while tossing the ball 8-10 feet up the wall. It’s suggested that you start by doing 3sets of 10 to 15 reps. Rest for less than a minute before going into your next set. Have you tried Cross Fit training? Would you consider it after watching this video? Let us know in the comments below. We would love to hear from you!

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