Tuesday 02 August 2022
Workout Plan: Cross Training Week 1 – Repeatability
Purpose: To improve overall fitness, muscular endurance, and cardiovascular capacity, with a focus on maintaining consistent performance across multiple rounds of exercises.
Warm Up:
3 rounds:
- 5 calories on any cardio machine (rower, bike, etc.)
- 3/3 hip openers
- 2 walk outs
- 5/5 one-arm kettlebell swings
- 5/5 one-arm suitcase deadlifts
Part A: Repeatability
Measure: Repetitions
3min ON : 1min OFF
4 rounds –
- 10 deadlifts @ 3/4 of bodyweight
- 8 burpees
- 6 squats (no weight)
3min ON : 1min OFF
4 rounds –
- 10 cal row
- 10 push-ups
Goal: Achieve the same score for all 4 rounds of each exercise set.
Muscle Groups:
- Lower body: Deadlifts, squats, and suitcase deadlifts target the hamstrings, glutes, and quadriceps, building and strengthening the lower body.
- Upper body: Push-ups engage the chest, triceps, and shoulder muscles, while one-arm kettlebell swings work the shoulders, back, and arms.
- Core muscles: Walk outs, burpees, and suitcase deadlifts engage the abdominal muscles, obliques, and lower back muscles for