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.