November 4, 2020, 3:05 pm | Read time: 4 minutes

For people who regularly train at the gym, the question has arisen for the second time this year since early November: What can I do alone at home to stay as fit as possible without the wide range of equipment and classes at the gym? For Crossfit pro Hendrik Senf, it’s clear: it must be sweat-inducing, easy to implement, and maximally effective. Find out which home workouts he recommends for the coronavirus lockdown with us. Let’s start with a general full-body workout, which–in true Crossfit tradition–consists of four parts, each with several rounds.

Fit During Lockdown–How the Home Workout Is Structured

Who it’s suitable for: The individual exercises are not particularly difficult. You control the workout’s intensity individually through the pace at which the repetitions are performed. Thus, both beginners and advanced users get their money’s worth. For the latter, Crossfit pro Hendrik Senf recommends a high-intensity variation for Part 3, which is performed for time.

Duration: Depending on fitness level, between 40 and 60 minutes

Part 1: Mobility (4 Rounds)

The warm-up part in the Crossfit universe consists of 5 Cossack Squats per side (an intense mobility exercise for the hips from a wide stance), 10 deep squats held briefly, and the Swimmer (10 repetitions): Lying on your stomach, move your arms in a large motion behind your back and head.

Part 2: Stability (4 Rounds)

Now it’s on to strengthening the core with 10 Beast Holds. From a tabletop position with knees lifted, alternately raise one arm and the opposite leg for a few seconds each. Continue with 3 Inch Worms: Crawl with your arms on the ground as far away from your feet as possible. The farther, the more challenging–but only go as far as you can keep your lower back under control! Avoid arching your back.

Part 3: Workout (for Time)

Get ready for more intensity: The workout part is performed for time; the goal is to complete 150 Plank-ups as quickly as possible: simple but rapid rising from the plank. Additionally, each new minute starts with 20 Mountain Climbers. The first minute begins with Mountain Climbers, then you have until the start of the next full minute to complete the next Plank-ups, and so on. If you have a kettlebell at home and want more intensity, lift it overhead with each of the 150 repetitions.

Part 4: Accessory Movements (4 Rounds)

For this last part of the Crossfit workout at home, time is no longer a crucial factor. 5 Single Leg Hip Bridges: Lying on your back, lift your hips and alternately one leg, holding for 2-3 seconds. The final exercise is 5 Single Leg Deadlifts. For this, lift the leg straight back (the leg leads the movement!) and the hands down in front. Keep your hips level.

Also interesting: Why everyone should try Crossfit

Fit During Lockdown with FITBOOK! More Exclusive Home Workouts

If you’re interested in more home training sessions, you’ll find a wide selection of home workouts here, including with Hendrik Senf, Fernanda Brandão, athletic coach Timo Kirchenberger, personal trainer Micha Østergaard, or ballerina Louisa Paterson.

About the person: Berliner Hendrik Senf discovered Crossfit during a student exchange in the U.S. Today, he is one of Germany’s top fitness athletes. His regular training week consists of 10 sessions of 1.5 or 3.5 hours each. FITBOOK has also accompanied him during training.