Try women's crossfit training with 3 simple dumbbell exercises. Even though it lasts only 10 minutes, it allows you to get tired and engages every muscle, even the smallest one. Thanks to this training, you will increase your strength and condition, improve flexibility, agility and burn a lot of calories.

Trycrossfit trainingdesigned forwomen . The exercises have been selected to carve the key parts of the body (abdomen, thighs, buttocks, arms), and at the same time improve the functionality of movements, increase strength and endurance. In addition, regular training promotes weight loss and firms and slims the figure.

Crossfit for women - rules

The entire training takes approx. 10 minutes. It consists of a warm-up and three rounds of three exercises each. To make it, you need two dumbbells of any weight - beginners can start from 1 kg. Recommended weight for more advanced people is 2-5 kg. The greater the load, the more effective the exercises are and the more they engage the muscles to work.

Each exercise in one circuit should be repeated a certain number of times without taking breaks. Training is only effective when the exercises are performed dynamically, at a steady, rhythmic pace.

Warm-up

Forward kicks

Stand straight, swing your right leg forward by lifting it to shoulder height. When the leg is up, touch the foot with the opposite hand. Do 5 repetitions and switch sides.

Side Kicks

Stand up straight, extend your arms to the sides. Swing your right leg towards your left hand trying to touch your hand with the tip of your foot. Do 5 repetitions for each leg.

Swallow

From a standing position, bend your torso forward so that your chest is parallel to the ground. At the same time, lift one leg back and spread your arms to the sides. The body should form a straight line from head to toe. Hold for 5 seconds, stand straight again, and then change the leg. Repeat the exercise 3 times on each side.

Mountain climber

Take the plank position with your arms outstretched. In one dynamic movement, bend your knee and place your right foot next to your right hand. Put your leg back, then place your left leg next to your left hand. Add and put your feet on alternately 5 times on each side. If you are more advanced you can do the same by jumping.

This will be useful to you

The exercises that make up the training come in two variants: for beginners and advanced. Thanks to this, everyone can choose the level of difficulty that suits them best. People who feel strong can repeat the entire cycle 4-5 times, and also exercise using larger weights.

Crossfit for women - exercise

Burpees with dumbbells

Stand straight, feet shoulder-width apart, dumbbells at shoulder height. Do a deep squat and place the dumbbells on the floor in front of you. Rest your hands on the bars, and with a dynamic jump, throw both legs backwards to assume the plank position. Perform a classic push-up, trying to touch the floor with your chin (beginners can choose the easier option - a push-up on the knees). Return to the plank position, grab and lift one dumbbell vertically upwards, lower it, then lift the other dumbbell and lower it. By jumping (or by adding both legs one after another), return to the wide squat, take the dumbbells in your hands, put them on your shoulders, straighten your legs and lift both weights as high as possible above your head. Repeat the entire sequence 5 times. Try to keep a steady, rhythmic pace throughout the exercise - it doesn't have to be fast, it's important to keep it until the end.

Dumbbell deadlift

Take the dumbbells in your hands with the push. Lower your arms freely along the body. Stand wide apart, lean your torso forward while pushing your hips back. Flex your stomach and - very importantly -keep your back straight . Lower the dumbbells to knee height (easier option) or almost to the floor (more difficult option). Carefully and slowly return to the starting position, keeping your back straight. Repeat the exercise 10 times.

Crunches with dumbbells

Lie on your back, bend your legs slightly at the knees. Take the dumbbells in your hands, pin them together and place them on your chest. If you are a beginner, make a short cut by only lifting your head and shoulders. More advanced people make a full short circuit by going from lying down to sitting down. Do 15 repetitions.

The above exercises make up one circuit. Repeat the entire cycle 3 times. Depending on your condition, you can take no breaks or take 1-3 minutes rest between circuits.

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ABC of exercises