8 simple CrossFit exercises to do at home –

Yoga, pilates, stretching… All of these modalities are valid (and very intense) for moving and releasing the stress accumulated during the pandemic. But there are those who still miss the intensity of explosive exercises, typical, for example, of crossfit. At first glance, you might think that the activity is for professional athletes and that you won’t be able to do the class until the end. But calm down! People of all levels can practice the modality. – and even in the comfort of your home. The rule is that training is intense, but respecting your limits. Check out the program below CrossFit workouts to do at home which are very basic and get inspired!

CrossFit workouts to do at home

1 – Classic sit-ups

How to make: lying down, knees bent and apart, hands next to the ears. To make yourself more comfortable, you can use a folded towel to support your low back. Contract your abs and slowly raise your torso, taking your back off the ground, until your chin approaches your knee. Keep your spine aligned and be careful not to strain your neck. Come back slowly. The secret when doing this classic exercise is to contract your abs well on the way up, as if you were using their strength to lift.

Illustration: Mariana Cagnin (Mariana Cagnin/)

2 – Flexion

How to make: lying on your stomach, hands at shoulder height and width, palms touching the floor, legs extended and joined, toes touching the floor (to make it easier, you can use support knees). Contract glutes and abdomen, inhale and stretch your arms, raising your body. Exhale as you slowly lower.

Illustration: Mariana Cagnin (Mariana Cagnin/)

3 – Squat

How to make: standing, feet apart and pointed slightly outward, arms outstretched or hands clasped in front of chest, column standing and looking at the horizon. Slowly bend your knees and thrust your hips back, as if you were going to sit in an imaginary chair. Keep your knees from dropping inwards. Go down as much as you can, always with your spine aligned, looking straight ahead. Come back slowly and contracting the glutes to go up.

Illustration: Mariana Cagnin (Mariana Cagnin/)

4 – Burpees

How to make: standing, legs together. Bend your knees and squat down to the floor. Quickly place your hands in front of your body, slightly wider than shoulder-width apart, palms touching the floor (if you can’t, support yourself with your fingertips). Kick off with your feet, jumping backwards into a plank position. flex the arms and quickly lower your torso and hips to the floor. Keep your toes touching the floor. Do the movement back, raising the body with your arms and pushing off with your toes, this time to bring your knees forward, from this crouched position, push off with your heels for a high jump.

Illustration: Mariana Cagnin (Mariana Cagnin/)

5 – Run in place

How to make: remember to keep a good posture, with the torso slightly inclined forward, arms parallel to the body at 45° angles; relaxed shoulders and neck, clenched fists without tension and eyes on the horizon.

Illustration: Mariana Cagnin (Collection/)

6 – Jumping Jack

How to make: start from a standing position, feet hip-width apart and arms down, from a jump to land with feet apart and hands overhead. Another jump to return to the previous position and so on.

Illustration: Mariana Cagnin (Mariana Cagnin/)

7 – Superman

How to make: lying on your stomach, legs and arms outstretched, forming a line with your entire body. Raise your arms and legs at the same time, keeping only the stomach in floor. The neck should be in line with the body.

Illustration: Mariana Cagnin (Mariana Cagnin/)

8 – Mountain Climber

How to make: start in plank position (below). Then support your hands under your shoulders, stretching them. Pull one bent leg towards the arms, extend it again and at the same time bend the other. stir the legs alternately as if climbing a mountain, but standing still.

Illustration: Mariana Cagnin (Mariana Cagnin/)