Crossfit to lose weight and shape your body –

The Coach Carlos Klein prepared a powerful and fast-resulting plan, inspired by crossfit, training used by the US Army. “Good physical conditioning and focused work on strengthening make the body better prepared, consequently leading to greater caloric burning, fat loss and lean mass gain”, explains the specialist.

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The program includes four weekly exercise sessions: Mondays, Tuesdays, Thursdays and Fridays. The duration of the modules varies from seven to 30 minutes and burns up to 400 calories. Much of the training can be done at home and all you’ll need is a mat and a rope. On some days, however, the circuits include small runs – in this case, it will be better to opt for the gym in the building or the nearest park.

safe class

In crossfit, movements are made with intensity and speed. Therefore, pay attention to the exercise you are performing and do the movement until the end – do not skip steps to gain speed.

1. Abdominal

– (Gustavo Arrais/)

Lie on your back, feet together in butterfly position, arms extended in front of the body. She concentrate and contract the abdomen, rising the torso towards the knees. Undo the movement and return to the starting position.

2. Arm flexion

– (Gustavo Arrais/)

In a push-up position, with arms slightly wider than shoulder-width apart, palms open on the floor and facing forward, legs extended and toes supported. Lower your body as low as you can and come back. Inhale as you go up and exhale as you slowly come down.

3. Jump Squats

– (Gustavo Arrais/)

Standing, feet apart and slightly pointed outwards, arms outstretched in front of the body, spine erect and looking at the horizon. Bend your knees, thrust your hips back and slowly squat down. On the way back, give yourself a boost and jump as high as you can. Land carefully and repeat.

4. burpee

– (Gustavo Arrais/)

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. Bend your arms and quickly lower your torso and hips to the floor. Keep your toes touching the ground. Do the movement back, raising your body with your arms and pushing with your toes, this time forward, until you stand up again.

5. Advance

– (undrey/Thinkstock/Getty Images)

Standing, feet parallel, arms along the body. Take a big step forward, as if you were going to move. Bend your knees until they form a 90 degree angle. Maintain an upright spine posture. Return to the starting position and repeat with the other leg.

6. Skipping Rope Jumps

– (Gustavo Arrais/)

You can jump with your feet together or alternating them.

7. Race

– (Gustavo Arrais/)

Remember to maintain good posture, with your torso slightly leaning forward, arms parallel to your body at a 45-degree angle, shoulders and neck relaxed, fists clenched without tension, and eyes on the horizon.

7 exercises, various combinations

Before starting the exercises in each module below, do a quick stretch (gently stretch your arms and legs, working on range of motion) and warm up by 10 minutes of brisk walking or jogging or 5 minutes of jumping rope. Every day you will work differently:

Doing simple series or Fulfilling a given task in the shortest possible time or Performing the highest possible number of repetitions of an exercise or a series in a given time

Training 1

Do 5 sets in the shortest possible time

500 m run 5 burpees

Training 2

Perform as many repetitions of the series as possible in 12 min

40 sit-ups 20 jumping rope 10 push-ups

Training 3

Do 3 sets in the shortest possible time

Training 4

Do 1 set in the shortest possible time

400 m run 75 sit-ups 50 jumps skipping rope 25 push-ups 400 m run

Training 5

tabata training

8 sets of 20 s of squat jumps alternated with 10 s of rest 1 min of rest 8 sets of 20 s of sit-ups alternated with 10 s of rest 1 min of rest 8 sets of 20 s of burpees alternated with 10 s of rest

training 6

Do 6 sets in the shortest time possible

50 jumps jumping rope 15 squats with jumps 50 jumps jumping rope 10 push-ups

Training 7

Perform as many repetitions of the series as possible in 25 min

1000 m run 25 sit-ups 5 burpees

Training 8

Do 5 sets in the shortest possible time

10 jump squats 2 burpees 10 push-ups 2 burpees 10 sit-ups 2 burpees

Training 9

Do 2 sets in the shortest possible time

100 Jump Rope, 1 min rest 50 Sit-ups, 1 min rest 25 Push-ups, 1 min rest

training 10

Perform as many repetitions of the series as possible in 10 min

5 burpees 10 push-ups 15 lunges

Training 11

Do 10 sets of 1 min each

Run 100 m every minute (if you have time, rest for the rest of the minute)

Training 12

Perform as many repetitions of the series as possible in 15 min

50 jumps jumping rope 25 lunges 10 push-ups

Training 13

Do 2 single sets

1 min push-ups, 20 sec rest 1 min squat jumps, 20 sec rest 1 min burpees, 20 sec rest 1 min sit-ups, 20 sec rest

Training 14

Do 5 sets in the shortest possible time

200 m run (alternative: 150 jumps jumping rope) 20 sit-ups 10 burpees

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Training 15

Do 1 single set

21 push-ups 21 jump squats 15 push-ups 15 jump squats 9 push-ups 9 jump squats

Training 16

Do 3 single sets

120 jump rope jumps, 1 min rest 40 sit-ups, 1 min rest 20 burpees, 1 min rest