November 27, 2020, 7:03 pm | Read time: 5 minutes
Conquering oneself–that’s the focus of this “Crossfit Challenge” for home, created by Hendrik Senf, one of Germany’s top fitness athletes, for FITBOOK. Look forward to an explosive strength-endurance workout in your living room. The time commitment is about 60 minutes–the faster you work, the smaller the “penalty.”
In the 4th home workout with Crossfit pro Hendrik Senf, he presents a “Crossfit Challenge” for home. It challenges the entire body, and the best part: no equipment is needed.
What Can I Expect from the “Crossfit Challenge” at Home?
The warm-up includes exercises for the upper body and legs, as well as a special exercise to improve shoulder mobility. In the second part, you’ll work on core and shoulder girdle stability. The actual Crossfit Challenge is hidden in the workout section: Here, it’s about conquering yourself and maintaining pace. To finish (Accessory part), there are exercises for the often-neglected back of the legs during training–and a balance exercise that requires full concentration.
How Much Time Should I Allocate for the Home Workout?
Hendrik Senf recommends completing the workout briskly–but without stress. In the Challenge Workout (Part 3), the incentive is to perform the exercises as quickly as possible to minimize planking. Overall, you should plan for about 60 to 70 minutes.
60-Minute “Core” Workout – Strengthen Your Midsection
40-Minute Full-Body Workout With CrossFit Pro Hendrik Senf
Detailed Procedure of the “Crossfit Challenge” at Home
Part 1: Warm-up / Mobility (4 Rounds)
10 Lunges: Classic forward lunges–which become Jumping Lunges from round 3, meaning lunges with a jump and a switch in the air. A technique video is available here:
Also interesting: Performing lunges correctly–Personal Trainer shows how
5 Burpees: An absolute classic in the Crossfit universe. Learn how to do them correctly here:
Also interesting: Calorie-burning Burpees–Personal Trainer shows technique and variations
5 Wall Angels: Stand as close to a wall as possible and move your extended arms along the wall over your head and back down. Perform the exercise slowly and carefully.
Part 2: Stability (4 Rounds)
10 Shoulder Taps per side: Now it’s time to strengthen the core. From a quadruped position (knees directly under the hips), slightly lift the knees and alternately touch the opposite shoulder with your hands. Hold the position for 2 to 5 seconds. It’s important to keep the hips stable–no rotation allowed!
Inch Worms: Bend down from a standing position, touching the ground with your hands. Now walk your hands forward as far as possible–keeping your feet in place. The further you go, the more challenging it becomes. Only extend as far as you can maintain core tension; if you arch your back, it’s too far. Then walk your hands back.
Part 3: Workout (7 or 10 Rounds for Time)
5 Plank to Squat Jumps: As the name suggests, jump from a forearm plank into a deep squat, then push up and jump lightly.
10 Reverse Lunges: In this variation, the lunge is performed backward.
Classic Planking: Hold for as long as you took to complete the previous two exercises combined. If it took 40 seconds, hold the forearm plank for 40 seconds.
Also interesting: Plank variations for a stronger core–Personal Trainer shows how
Advanced participants do 10 rounds of the entire workout part, beginners do 7 rounds. Take a short deep breath between rounds.
Part 4: Accessory Movements (4 Rounds)
10 Glute Bridge Holds per side: Perform a bridge lift from a supine position with one leg extended–hold for 5 seconds if possible.
10 Contralateral Glute Bridge Holds: In this slightly more challenging variation of the previous exercise, not only do you push the hip and leg up, but also the opposite shoulder. That means: If you support yourself with the left foot on the ground and lift the right leg, take the left shoulder with you. Push up as far as possible for 10 to 15 seconds!
5 Airplanes per side: The last exercise of this workout closely resembles the classic scale–with one difference: The standing leg remains slightly bent after the movement is initiated by the other leg. The exercise looks easy but is not to be underestimated in its intensity, as it requires stability throughout the body. Do 5 repetitions, then switch sides.
Also interesting: The ideal time for a protein shake
Stay Fit at Home! More Home Workouts from FITBOOK
This Crossfit Challenge for home is part of a home workout series with Hendrik Senf. The other parts–as well as more exclusive training sessions with, for example, ballerina Louisa Paterson, athletic trainer Egidijus Pranckus, or personal trainer Micha Østergaard–can be found here.
About the Person: Berlin’s Hendrik Senf (24) discovered Crossfit for himself six years ago during a student exchange in the U.S., after judo and table tennis. Today, he is among 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.