Friday 05 August 2022

Workout Plan: Cross Training Week 1

Purpose: To improve overall fitness and conditioning through a combination of strength training, functional movements, and core exercises, while targeting the upper body muscles.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 2 walk outs
  • 10 shoulder taps
  • 4 windmill push ups

Part A: Cross Training Week 1

Measure: Weight

2 x 18min AMRAPs:

A.

  • 8/8 upside down kettlebell press
  • 10 wide grip plank pulls
  • 10 dumbbell side raises
  • 8/8 1-arm bent over rows

B.

  • 12 incline kettlebell flyes
  • 15 weighted sit ups
  • 15 toes to bar
  • 8/8 staggered push ups

Muscle Groups:

  • Upper Body Muscles: Upside down kettlebell press, wide grip plank pulls, dumbbell side raises, 1-arm bent over rows, incline kettlebell flyes, and staggered push ups target the muscles in the upper body, including the shoulders, biceps, triceps, chest, and back.
  • Core muscles: Walk outs, windmill push ups, weighted sit ups, and toes to bar engage the core muscles, including the abdominals, obliques, and lower back muscles, for stability and core strength.

This workout plan aims to improve overall fitness and conditioning through a combination of strength training, functional movements, and core exercises, while targeting the upper body muscles. The use of the AMRAP format and the variety of exercises ensures a challenging and effective workout that targets the major muscle groups in the upper body and core, while also improving overall strength and endurance.

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