Monday 08 August 2022
Workout Plan: Cross Training Week 2
Purpose: To improve overall fitness and conditioning through a high-intensity workout that combines strength training, cardio, and functional movements, while targeting the upper body muscles and incorporating lower body exercises for a full-body workout.
Warm Up:
3 rounds:
- 5 calories on any cardio machine (rower, bike, etc.)
- 3/3 hip openers
- 10 scorpion tails
- 10 seated side to sides
- 4 windmill push ups
- 5/5 kettlebell push press
Part A: Pack a Punch
Measure: Time (Speed)
7 rounds:
- 8 bench press
- 10 burpee box jumps
- 8 kettlebell pull overs
- 10 bench jump overs
- 8 box push ups
- 10 calories on the bike
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After each round, complete 15 goblet squats.
Muscle Groups:
- Upper Body Muscles: Bench press, kettlebell pull overs, box push ups, and kettlebell push press target the muscles in the upper body, including the chest, shoulders, triceps, and back.
- Lower Body Muscles: Burpee box jumps, bench jump overs, and goblet squats engage the muscles in the lower body, including the quadriceps, hamstrings, glutes, and calves.
- Cardiovascular endurance: The high-intensity exercises such as burpee box jumps, bench jump overs, and bike sprints challenge cardiovascular fitness and endurance.
This workout plan aims to improve overall fitness and conditioning through a high-intensity workout that combines strength training, cardio, and functional movements, while targeting the upper body muscles and incorporating lower body exercises for a full-body workout. The use of high-intensity exercises and the incorporation of goblet squats after each round ensure a challenging and effective workout that targets multiple muscle groups and improves cardiovascular fitness and endurance.