Wednesday 10 August 2022

Workout Plan: Cross Training Week 2

Purpose: To improve overall fitness and endurance through a high-intensity workout that combines strength training, functional movements, and cardiovascular exercises.

Warm Up:

3 rounds:

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

Part A: Repeatability

Measure: Time (Endurance)

3 minutes ON: 1 minute OFF X 4

  • 5 burpee pull ups
  • 10 thrusters with barbell @ 30kg
  • 15 kettlebell full swings

3 minutes ON: 1 minute OFF X 4

  • 10 deadlifts
  • 10 push press
  • Same weight for both (40-60kg)

Muscle Groups:

  • Upper Body Muscles: Burpee pull ups, thrusters, and push press target the muscles in the upper body, including the shoulders, chest, back, and arms.
  • Lower Body Muscles: Deadlifts, kettlebell swings, and thrusters engage the muscles in the lower body, including the quadriceps, hamstrings, glutes, and calves.
  • Cardiovascular endurance: The high-intensity exercises and the use of intervals challenge cardiovascular fitness and endurance.

This workout plan aims to improve overall fitness and endurance through a high-intensity workout that combines strength training, functional movements, and cardiovascular exercises. The use of high-intensity exercises and the use of intervals ensure a challenging and effective workout that targets multiple muscle groups and improves cardiovascular fitness and endurance.

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