CrossFit exercises such as lifting, bodyweight training and high-intensity interval (HIIT) training can help you swiftly get in shape?  Boxing, on the other hand, assures both the physical training and burning exercise. With boxing, you can burn up to double the calories in less time while doing the rotational and repetitive movements.  The workout may be a little tougher, but the results are worth the grind. Fighter-Style HIIT CrossFit Exercises Most of the moves in this training are structured as high-intensity interval training. They are short and intense bursts of workouts with minimal rest. This works out multiple muscle groups while at the same time, maintains the healthy heart rate. The workout is divided into three phases as follows: Phase 1 – Bodyweight and Jump Rope Do a set of rope jumping which takes about 2 minutes. Follow this with a set of pushups 10 reps and shoulder tap 1 set, 30 reps. After that, go for rope jumping one set 1 minute, pushups 1 set 15 reps and shoulder tap 1 set 50 reps. After that go back to rope jumping for one set 1 minute. Pick up the repeats and position yourself for pushups: one set with 20 reps and then shoulder tap one set of 70 reps, and one set of rope jumping for one minute. Now do pushups one set i.e. 25 reps, and then finish with shoulder tap of one set with 90 reps. Phase 2 – Boxing Intervals Do a 5 rounds circuit of punches. If you don’t have a boxing bag, you can shadow box using light dumbbells. Phase 3 – High-Intensity Interval Training Full Body Battle This consists of a circuit of 3 to 4 rounds of battling ropes, sledge push, box jump, pull-ups, tire flips, sledgehammer swings, barbell deadlift, and running on a treadmill. Make the rest periods in between movements as shorter as possible. You can do the first and second phases at home, but the third one should be done in a gym. This is because of the access to equipment. Each of the above phases is intense in its own respect, but more importantly, it acts as a forward loop to the next phase. Jumping rope and boxing are two CrossFit exercises that give both your lower and upper body muscles the warm-up to take you through the intense rounds ahead. Between the second and third phase, activate your glute by doing about 15 steps of lateral band walks. In case you do not have a sledgehammer or a tire, you can use a dumbbell as a substitute. Hold the weight between your knees while positioning yourself in a wide squat. Then, jump forward 10 long jumps. Immediately after, do single arm bent-over rows for 10 to 15 reps on either side.      

In the world of fitness, one of the most challenging movements is lifting an object from a squat position all the way to an overhead position; the same is the CrossFit thruster workout. CrossFit thruster workout has been around for such a long time. However, in the past few decades, its popularity has increased thanks to competitive fitness sports. Have a look at some of the tips on how to do CrossFit thruster workouts and how you can use dumbbells along thruster workouts: The CrossFit Thruster Workout A thruster is a movement in which you descend to the bottom of a front squat and then accelerate upwards. Once you get to the end of your upward explosion, complete the lift with a shoulder pressing motion. This movement is beneficial in enhancing cardiovascular endurance, fitness, and sport-specific performance. It is critical in both Olympic weightlifting and CrossFit training. Thrusters are suitable for you if you are slow out of a squat when recovering from cleans. Using Dumbbells for Thrusters Dumbbells can help you expand the benefits of this workout. When you perform this work out well, your neural systems and muscles will be trained adequately. However, when training with a singular piece of equipment such as a barbell, some asymmetries may go unaddressed. With dumbbells, you will benefit from optimal injury resilience, muscular movement, and coordination. At one point or the other during your training, you may be injured. When this happens, the injury may make barbell variations unbearable to the shoulder and wrist. For this reason, dumbbells come handy; you can use them to have a wide array of wrist angle and overhead positionings. These variations will also stabilize your joints, maximize the joint capsule and enhance the movement of integrity. Much like any new movement, a CrossFit dumbbell thruster requires the neurological system to adapt to the stability demands and new imbalances. Dumbbells will help you solidify proper technique and synchronize the body motion. Once you develop this new balance, transitioning to another fixed object or the barbell becomes less challenging in coordination and stability. The secret lies in performing the Crossfit thruster workout in the right way to reap the maximum benefits from the movement.    

Many teens know that CrossFit is a training regime that combines Olympic weightlifting, gymnastics, and other forms of intense workouts. However, few of them know exactly how CrossFit as a sport can benefit them at a personal level. As a matter of fact, there are a number of teens to whom CrossFit is just but all about sore muscles and injuries. The questions most teens ask themselves revolve around the exclusivity of CrossFit. This sport is viewed as a particular category of people who are seen to be fit and ready to roar. However, the fact is, CrossFit workouts are for everyone and more so teens are encouraged. You can easily scale or modify your workout depending on your level of ability. To emphasize the fact that CrossFit has no discrimination; CrossFit Games and Open have a teenager division as a way to encourage competition among teens. That aside, the following are some of the reasons why you need to get into CrossFit as a teenager. Staying Fit and in Shape If you have ever dreamt of being fit and in good shape, CrossFit workouts make that a reality. You can pursue it for competition purposes or just to promote a healthy lifestyle. The workouts in CrossFit comprising Olympic lifting and gymnastic work exercise your different body muscles and this helps in keeping your entire body in shape. Friendship and Relationship Building CrossFitting is not all about lifting and sweating. When you join a CrossFit gym, your fellow athletes become part of your life. You share the same knowledge and go through the same challenges of finishing tougher workouts. This community plays a key role in pushing you towards attaining your goal. Most teens who end up in CrossFit gyms establish long-term meaningful relationships. Long-term Health Promotion When you start CrossFit workouts at a tender age, you are in essence training your brain to experience and appreciate fitness and good health. These are values that will stick with you even to old age. Most CrossFitters if not all enjoy diets such as paleo that focus on eating healthy for performance. Appreciating the role of diet and the various components of CrossFit nutrition can boost your health in the long-term. Change of Mindset CrossFit doesn’t only exercise the body, but it has a significant impact on the brain as well. Before starting CrossFit, many teenagers are usually stuck in the can’t moments of their lives. Through this intense sport characterized by hardcore exercises, teens get to push themselves to their limits and prove that they can. They break down limiting barriers and overcome even the toughest obstacles. This change of attitude is important for personal development. In addition to the above benefits, beginner CrossFit workouts for teens can help in building confidence, release emotions, and basically add fun to their lives.