Wednesday 17 August 2022

Workout Plan: Cross Training Week 3

Purpose: To improve overall strength, muscular endurance, and cardiovascular fitness by incorporating a variety of functional exercises targeting the upper body, core, and lower body muscles, with a focus on upper body strength and cardiovascular endurance.

Warm Up:

2 rounds:

• 5 calories on any cardio machine (rower, bike, etc.)
• 2 walk outs
• 5 push-ups
• 10 leg overs
• 10 kettlebell bicep curls

Part A: Pump Train

Measure: Weight

EMOM 42 (Every Minute On the Minute for 42 minutes):

• Minute 1: Seated ski
• Minute 2: Hand release push-ups
• Minute 3: Straight bar bicep curls
• Minute 4: Kettlebell skull crushers
• Minute 5: Alternating dumbbell bicep curls
• Minute 6: Rowing
• Minute 7: Toe taps

Repeat the sequence for a total of 6 rounds.

Muscle Groups:

• Upper body muscles: Straight bar bicep curls, kettlebell skull crushers, alternating dumbbell bicep curls, and hand release push-ups target the major muscles in the upper body, including the biceps, triceps, and deltoids.
• Core muscles: Walk-outs, leg overs, and the core engagement in exercises such as rowing and skiing help to develop stability and core strength.
• Lower body muscles: Toe taps involve the major muscles in the lower body, including the quadriceps, hamstrings, and calves.
• Cardiovascular fitness: The high-intensity nature of the workout, combined with the rowing, seated skiing, and toe taps exercises, helps to improve overall cardiovascular fitness and conditioning.

This workout plan focuses on improving overall strength, muscular endurance, and cardiovascular fitness by incorporating a variety of functional exercises targeting the upper body, core, and lower body muscles. The emphasis on upper body strength and cardiovascular endurance ensures a challenging and well-rounded workout that engages all major muscle groups.