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

ā€”

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.

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