Thursday 04 August 2022

Workout Plan: Cross Training Week 1

Purpose: To improve overall fitness and conditioning through a combination of cardiovascular exercises, strength training, and functional movements, while targeting the upper body muscles and core.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 2 walk outs
  • 5 scap retractions
  • 10 kettlebell bicep curls
  • 10 shoulder taps

Part A: Week 1 Cross Training

Measure: Rounds

3 x 13min AMRAPs:

A.

  • 12 calories on the bike
  • 12 push press with barbell

B.

  • 20 Russian twists
  • 20 kettlebell slides
  • 5 walk outs

C.

  • 12 dumbbell bicep curls
  • 12 dips
  • 6 chin ups
  • 6 hand release push ups

Muscle Groups:

  • Upper Body Muscles: Push press with barbell, dumbbell bicep curls, dips, chin ups, and hand release push ups engage the muscles in the upper body, including the shoulders, biceps, triceps, and chest.
  • Core muscles: Walk outs, Russian twists, and kettlebell slides engage the core muscles, including the abdominals, obliques, and lower back muscles, for stability and core strength.
  • Cardiovascular endurance: The high-intensity exercises such as biking and the AMRAP format of the workout challenge cardiovascular fitness and endurance.

This workout plan aims to improve overall fitness and conditioning through a combination of cardiovascular exercises, strength training, and functional movements. The use of the AMRAP format and the variety of exercises ensures a challenging and effective workout that

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