Training Training Training to do at home

Discover exciting Cross Training training that you can perform in the comfort of your home. Reach your best physical version!

All Cross Training exercises to practice at home:

Virtually any WOD (Workout of the Day) can easily be adapted to train at home. Here are a series of exercises to perform a Cross Training at home:

Rope jumps: You can make series of rope jumps high intensity, alternating between simple, double and triple jumps.
Burpees: Make bureau series, combining a breast flex, a jump and a squat.
Squatillas: Perform rsquats, either with your own body weight or using a backpack loaded with books or bottles of water.
Chest flexions: Make chest flexion series, adapting them to your physical condition level.
Improvised weightlifting: If you do not have weights at home, you can wear bottles full of water, backpacks loaded with heavy objects or any other object that is safe to lift.
Iron: Keep the iron position for a certain time, gradually increasing the duration as you earn strength.
Strokes: Make strides forward and backward, alternating between the legs.
Jumps box (jumps to the drawer): If you have a resistant drawer or a stable bank, you can do jump to the drawer To work on power and coordination.
Mountain Climbers: Perform the Mountain Climbers exercise, maintaining a iron position while you carry your knees to your chest alternately and quickly.
High intensity circuits: You can combine several exercises in a high intensity circuit, performing each exercise for a certain time and resting briefly between them.

Remember to warm before starting training and adapt the exercises to your physical condition level. It is also important to listen to your body and rest properly between training sessions. Have fun and keep the pace!

And now that we already know a series of exercises suitable for our Cross Training training at home, it is time to discover several Wods adapted to make at home and according to time we have.

Cross Training Routines at home:

WOD: This WOD to train at home consists of 3 rounds of exercise with a certain time to complete each round. Try to perform each exercise as quickly and efficiently without compromising the technique.

Round 1:

20 string jumps (or 50 jumps in its place without rope)
15 squatillas
10 chest flexions
10 alternate strides (each leg)
Rest 1 minute

ROUND 2:

30 Mountain Climbers (15 per leg)
20 plates with rotation (10 per side)
15 jumps to the improvised drawer (it can be a resistant step, box, bank, etc.)
Rest 1 minute

ROUND 3:

30 Mountain Climbers (15 per leg)
20 plates with rotation (10 per side)
15 jumps to the improvised drawer (it can be a resistant step, box, bank, etc.)
Rest 1 minute

Additional challenge (optional): After completing the 3 rounds, you can end an abdominal challenge:

3 series of 20 seconds of front iron followed from 10 seconds of rest.

Remember to adjust repetitions and rest times according to your physical condition level, our Cross Training at home training can be adapted to all types of level, from beginner to expert users, the important thing is the self -concept of this and adapt the intensity of each home training. In addition, it is very important to maintain a good technique in all exercises and listen to your body. Have fun and give your best!

If we train at home because our time is limited, here are several fast Wods and our daily training will be completed without any excuse:

- WOD (20 minutes amrap - as many rounds as possible):

10 chest flexions
15 squatillas
20 string jumps (or jumps in place without rope)
25 alternate strides (each leg)
30 seconds of iron

The objective is to complete as many rounds as possible of these exercises in 20 minutes. Once you finish the iron, start again from the beginning and continue until the time is over.

Once again, we remind you that It is not the same Cross Training training for beginners at home than in the box, therefore we must adapt the intensity for a beginner and/or for an expert person. It is very important to have full knowledge of our level and adapt training to this.

- WOD (10 minutes amrap - as many rounds as possible):

10 burpees
15 squatillas
20 double jumps with Rope
25 abdominals (crunches)

The objective is to complete as many rounds as possible of these exercises in 10 minutes. Start with the burpees, then go to the squats, the double jumps with Rope and the abdominals in that order.

At the end of home training, perform a brief cooling session, which includes static stretching of the main muscle groups.

Enjoy home training and give yourself a good challenge in those 10 minutes!

PICSIL MATERIAL RECOMMENDED TO FREE AT HOME:

If you are starting, we recommend the model of Rope ABS-B, a simple rope format offered by the brand to start and not invest too much from the beginning.

If on the contrary, you already have experience And you want to get the maximum performance to your Cross Training training at home, maybe it is worth investing more in your picsil material. A good option in this case can be the Rope Bee rope, which also has a customization option.

And another of our recommended, important and on many occasions forgotten, are the PICSIL KNEETINGS. Very important to protect our joints, sometimes when we are developing our home training we forget to protect ourselves since hot it costs to perceive the inconvenience, so that this does not happen the best option is to prevent from the beginning and what better way than with the use of kneers.