Monday 15 August 2022

Workout Plan: Cross Training Week 3

Purpose: To enhance overall fitness, strength, and muscle growth by incorporating a variety of functional exercises that target the entire body, including upper body, core, and lower body muscles, with an emphasis on strength and muscle endurance.

Warm Up:

3 rounds:

• 5 calories on any cardio machine (rower, bike, etc.)
• 3/3 hip openers
• 2 walk outs
• 10 shoulder taps
• 10 kettlebell swings
• 5 goblet squats

Part A: Swole Train

Measure: Rounds

7 rounds:

• 8 incline bench
• 12 cal row
• 8 dumbbell chest flyes
• 12 burpees
• 8 plate pinch press
• 12 cal ski
• 8 kettlebell floor pull-overs
• 12 cal bike

Muscle Groups:

• Upper body muscles: Incline bench, dumbbell chest flyes, plate pinch press, and kettlebell floor pull-overs target the major muscles in the upper body, including the pectorals, deltoids, and triceps.
• Core muscles: Hip openers, walk-outs, and the core engagement in exercises such as burpees and rowing help to develop stability and core strength.
• Lower body muscles: Goblet squats and the lower body involvement in exercises like burpees and rowing work the major muscles in the lower body, including the quadriceps, hamstrings, and glutes.
• Cardiovascular fitness: The high-intensity nature of the workout, combined with the rowing, skiing, and biking exercises, helps to improve overall cardiovascular fitness and conditioning.

This workout plan focuses on enhancing overall fitness, strength, and muscle growth by incorporating a variety of functional exercises targeting the entire body. The emphasis on strength and muscle endurance ensures a challenging and well-rounded workout that engages all major muscle groups.