Monday 01 August 2022
Workout Plan: Cross Training Week 1
Purpose: To improve overall fitness and strength through a combination of upper and lower body exercises, cardiovascular training, and core work, using a variety of functional movements.
Warm Up:
3 rounds:
- 5 calories on any cardio machine (rower, bike, etc.)
- 3/3 hip openers
- 2 walk outs
- 4 windmill push-ups
- 5 slow squats
Part A: AMRAP 38
Measure: Rounds
38min AMRAP
- 8 bench press – building
- 8 burpees
- 8 box jumps
- 200m run
- 8 head cutters
- 8 full kettlebell swings
- 20 cal row
Muscle Groups:
- Chest: Bench press targets the pectoral muscles, building and strengthening the chest.
- Triceps: Bench press and windmill push-ups engage the triceps, contributing to overall upper arm strength.
- Legs: Box jumps, slow squats, and head cutters work the quadriceps, hamstrings, and glutes, helping to build lower body strength.
- Core muscles: Burpees, walk outs, and head cutters engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
- Cardiovascular system: Running, rowing, and calisthenics exercises like burpees and box jumps help to improve cardiovascular endurance and overall fitness.
This workout plan focuses on improving overall fitness and strength, using a combination of upper and lower body exercises, cardiovascular training, and core work. The AMRAP format allows for individualized pacing, ensuring a challenging workout for all levels. The variety of functional movements helps to build strength, endurance, and mobility in a well-rounded and engaging workout.