make a 30minute session including warm up, main componet and cool down for crossfit and resistance traning
Warm up (10 minutes):
- 5 minutes of dynamic stretching (arm circles, leg swings, hip openers, etc.)
- 5 minutes of jogging in place or jumping jacks to get the heart rate up
Main Component (15 minutes):
- 5 minutes of bodyweight exercises (push-ups, squats, lunges, etc.) to warm up the muscles
- 10 minutes of circuit training including exercises like burpees, kettlebell swings, box jumps, and wall sits. Perform each exercise for 30 seconds with a 10 second rest in between, then repeat the circuit twice.
Cool Down (5 minutes):
- 5 minutes of static stretching focusing on the major muscle groups worked during the session (hamstrings, quads, glutes, chest, back, shoulders)
Make sure to stay hydrated throughout the session and listen to your body for any signs of fatigue or discomfort. Adjust the intensity or modify exercises as needed.