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.

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