Crossfit training programs for beginner girls * Crossfit

The CrossFit movement is becoming more popular every year, and more and more people are joining it. This sport is suitable for both men and women equally. Today we are going to talk about crossfit workouts for beginner girls. We will tell you the basic principles of the system, basic exercises and offer you some excellent complexes for beginners so that you can get involved in the process as comfortably as possible.

We will not spend a lot of time talking about what CrossFit is. You can read this in a separate article - we recommend!

Crossfit has a number of unique benefits:

variability and variety of exercises avoid monotonous monotonous workouts;
for classes, it is not required to visit specialized halls;
regular exercise improves overall health;
crossfit is a great slimming tool for girls;
the building of muscle mass is under constant control, which eliminates the threat of the effect of a "pumped" figure.

The latter factor is especially important for the fair sex, who does not want to acquire a masculine physique.

CrossFit components and their capabilities

CrossFit is based on three types of loads: gymnastic (exercise with your own weight), weightlifting (exercise with free weight) and aerobic (cardio).

About gymnastics

Gymnastics includes all the well-known types of bodyweight exercises: pull-ups, jumps, push-ups, work on crossbars, rings and uneven bars.

Gymnastic components work out all muscle groups, help to develop coordination. Therefore, experienced athletes recommend not excluding these exercises from crossfit programs for beginners.

About weightlifting

Weightlifting includes exercises with additional weights, which makes CrossFit similar to strength sports. But here weights are considered as a subsequent stage after working with their own weight.

The advantage of these exercises is the concentration of the load on different parts of the body. You can choose movements for the development of certain parts of the body and thereby form the ideal proportions of the figure. But, of course, there are basic exercises for several muscle groups at the same time - which is the same deadlift.

About cardio

Aerobic exercise has a lower intensity, but lasts longer than gymnastic and athletic, and the oxidation of glucose in the muscles is due to oxygen. This is mainly cardio training - running, swimming, rowing, aimed at developing endurance.

Aerobic training improves the functioning of the heart, blood vessels, lungs, and helps to normalize hormones.

Basic CrossFit Exercises

CrossFit programs include an incredible amount of exercise. Their skillful combination turns this sport into a real training system. Nevertheless, you can highlight the basic exercises that every girl who is new to croffsit should know by the tooth.

Squats

Squats are almost the main exercise for beginner girls. There are many types of them: ordinary, with jumping out, with a kettlebell or dumbbells, with a barbell on the back, with a barbell on the deltas (frontal), with a barbell overhead, etc.

At first, beginners should choose options without additional weights and gradually, under the guidance of a coach, master more complex movements.

Deadlift

Deadlift is another indispensable exercise for female beginners. It pumps the glutes, legs and back. In addition, practicing this movement will help to master more complex exercises in the future - sitting on the chest, snatch, jerk and others.

Schwung

There are several types of Schwungs. We recommend that girls start with a push press. Exercise works great for deltas, triceps, as well as quads and calves.

Work with balls (wall balls)

Throwing the ball at the target perfectly works out the entire surface of the legs and buttocks, as well as the shoulders. Again, an indispensable exercise for women and a great alternative to squats.

Cardio exercise

Everyone knows that cardio is necessary for the development of endurance, fat burning and training of the heart muscle. Of course, novice girls-athletes can go without these exercises.

Examples include: jogging, exercise bike, ellipsoid, rowing machine, jumping rope.

Bodyweight exercises

Girls don't really like these exercises, especially pull-ups and push-ups. But they cannot be ruled out. If you want to achieve effective results in a complex - trust the professionals.

This also includes burpees - one of the most famous crossfit exercises, which combines push-ups and jumps.

These are the basic exercises in CrossFit not only for girls, but also for men. Experienced trainers recommend starting without weights, focusing on practicing technique. And only after you have completely mastered the technique of performing the basic exercises, you can proceed to increasing the working weights and learning new, more complex movements.

Recommendations for beginners

We have prepared some of the most important recommendations for aspiring female athletes. If you have the opportunity, learn the technique with a trainer or an experienced athlete to help prevent future injury!

Approach your workouts in a balanced way. Increase the load gradually: both during the training itself and during the first month of training. Thus, your body will not be overwhelmed and will switch to a new mode gradually and without harming itself.
Study the technique of performing the basic exercises carefully. As long as you are doing no weight or light weight, the likelihood of complications is minimal. But when you are able to lift significant weights, then doing it at random, you seriously increase the risk of injury.
Don't be jealous of others and don't expect quick results. You will get the result only with a systematic approach to classes (training, nutrition, rest) - without significant gaps and disruptions. But be sure - the result will come 100% if you work hard, regardless of genetics, weather or the position of the stars in the sky. The main thing is clear goals, adherence to the regime and self-confidence!

Look at the video of how group trainings for beginner girls (and not only) are held in one of the leading clubs in the country:

Training program for beginner girls

The program is designed for a month of classes, divided into weeks. This does not mean that after a month you can give up everything - after 4 weeks you will become more confident in yourself, understand your own body and be able to perform more complex complexes for experienced athletes. However, it is optimal to continue practicing under the guidance of an experienced instructor.

Before the first week (and subsequently subsequent ones), it is advisable to allocate a separate day and with a mentor to study and work out the technique of all exercises that will be used in the next training sessions.

Attention: there should be no rest between repetitions, or it should be minimal!

The entry-level program looks like this.

First week

We focus on learning the technique of basic exercises, training is circular in order to bring the muscles into the required tone.

Day 1	You need to complete three circles: Running - 300 m. Throwing the ball at the target - 10 times. Burpee - 10 times. V sit-ups - 10 times.
Day 2	Recreation
Day 3	Also three circles: Bicycle - 10 calories on the counter on the simulator. Lunges without weight - 10 times on each leg. Sit-ups (press from a prone position) - 15 times. Pull-ups - 5 times (with an elastic band, if difficult, or horizontal). Push-ups - 5 times (if difficult - from the knees).
Day 4	Recreation
Day 5	Also three circles: Rope - 40 jumps (or 15 doubles). Bar deadlift - 10 times. Bench press with body bar or bar - 10 times. Plank - 20 seconds.
Day 6	Recreation
Day 7	Recreation

Second week

The same goals as in the first one - we learn and strengthen the body.

Day 1	3 circles: Rowing - 200 m. Throwing the ball at the target - 12 times. Sleigh - 25 m (if not, then air squats 15 times). Hyperextension - 15 times.
Day 2	Recreation
Day 3	3 circles: Bicycle - 10 kcal. Jump squats - 15 times. Sit-ups - 15 times. Pull-ups - 5 times (with an elastic band, if difficult, or horizontal). Push-ups - 7 times (if difficult - from the knees).
Day 4	Recreation
Day 5	3 circles: Rope - 50 jumps (or 15 doubles). Sitting with a bodybar or bar - 10 times. Bench press with body bar or bar - 10 times. Plank - 30 seconds.
Day 6	Recreation
Day 7	Recreation

Third week

We consolidate the results (trying to add weights) and learn the technique of new exercises.

Day 1	3 circles: Rowing - 250 m. Throwing the ball at the target - 15 times. Burpee - 12 times. Hyperextension - 15 times.
Day 2	Recreation
Day 3	3 circles: Bicycle - 12 kcal. Squats with dumbbells or kettlebells - 10 times. Sit-ups - 15 times. Pull-ups - 5 times (with an elastic band, if difficult, or horizontal). Push-ups - 10 times (if difficult - from the knees).
Day 4	Recreation
Day 5	3 circles: Rope - 60 jumps (or 20 double jumps). Deadlift with a bar - 12 times. Bench press with body bar or bar - 12 times. Plank - 30 seconds.
Day 6	Recreation
Day 7	Recreation

Fourth week

Day 1	4 circles: Running - 300 m. Squats with dumbbells or kettlebells - 10 times. Burpee - 12 times. V sit-ups - 15 times.
Day 2	Recreation
Day 3	Bicycle - 15 kcal - 1 time at the beginning. 4 circles: Bar deadlift - 10 times. Box jumps - 15 times. Pull-ups - 5 times (with an elastic band, if difficult, or horizontal). Push-ups - 10 times (if difficult - from the knees). Bicycle - 15 kcal - 1 time at the end.
Day 4	Recreation
Day 5	Rope - 80 jumps (or 30 double jumps) - 1 time at the beginning. 4 circles: Bench press with body bar or bar - 10 times. Burpee - 15 times. Jump rope - 100 jumps (or 30 double jumps) - 1 time at the end.
Day 6	Recreation
Day 7	Recreation