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Kickstart Your Fitness: Beginner-Friendly CrossFit Workouts

Updated: Mar 25

Welcome to the exciting world of CrossFit! Whether you're taking your first steps on the fitness journey or looking to spice up your routine, these beginner-friendly CrossFit workouts are designed to get your heart pumping, muscles engaged, and enthusiasm soaring. Remember, the key is to start at your own pace and gradually increase the intensity as you build confidence.

Crossfit Gym Nicosia

Warm-Up (5-10 minutes)

Before diving into the main workout, it's essential to prepare your body with a proper warm-up. Include dynamic stretches and light cardio exercises to increase blood flow and flexibility. Here's a simple warm-up routine:

  1. Jumping Jacks: 2 minutes

  2. Bodyweight Squats: 2 sets of 10 reps

  3. Arm Circles: 1 minute (30 seconds each direction)

  4. High Knees: 2 minutes

Workout 1: Bodyweight Blast

AMRAP (As Many Rounds As Possible) in 10 minutes:

  1. Air Squats: 15 reps

  2. Push-Ups: 10 reps

  3. Plank: 30 seconds

Rest for 1 minute between rounds. Focus on maintaining proper form and controlled movements throughout.

Workout 2: Dumbbell Delight

3 Rounds For Time:

  1. Dumbbell Goblet Squats: 12 reps

  2. Dumbbell Rows: 10 reps per arm

  3. Box Step-Ups: 10 reps per leg (use a sturdy bench or step)

Rest for 2 minutes between rounds. Choose a moderate weight for the dumbbells, ensuring you can complete each movement with good form.

Workout 3: Cardio Crusher

For Time:

  1. Burpees: 15 reps

  2. Jump Rope: 2 minutes

  3. Mountain Climbers: 20 reps per leg

Complete the circuit as quickly as possible with minimal rest between exercises. Focus on maintaining a steady pace and controlled movements.

Cool Down (5-10 minutes)

After completing the workouts, it's crucial to cool down and aid in muscle recovery. Incorporate static stretches and deep-breathing exercises to promote flexibility and relaxation.

  1. Seated Forward Fold: Hold for 1-2 minutes

  2. Child's Pose: Hold for 1-2 minutes

  3. Triceps Stretch: 30 seconds per arm

  4. Quad Stretch: 30 seconds per leg

Remember, consistency is key when starting a new fitness routine. Listen to your body, stay hydrated, and have fun with these beginner-friendly CrossFit workouts. As you progress, feel free to modify and challenge yourself with more advanced movements. Welcome to the CrossFit community, where every small victory is a step toward a stronger, healthier you!

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