Wednesday 22 March 2023

Workout Plan: Cross Training 3

Purpose: To improve overall endurance, strength, and cardiovascular fitness through a high-intensity interval training (HIIT) workout.

Warm Up:

2 rounds:

  • 10 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 10 calf raises
  • 10 dorsi flexions
  • 1 length butt kicks
  • 1 length high knees
  • 2 lengths running

Part A: Gump

Measure: Rounds

40min AMRAP

  • 1000m run
  • 20 deadlifts
  • 10/10 DB push press
  • 200m run
  • 20 KB lunges
  • 20 weighted sit ups
  • 1000m row
  • 20 russian twists
  • 20 V ups

Muscle Groups:

  • Legs: Running, deadlifts, KB lunges engage the major muscle groups in the legs, including the quadriceps, hamstrings, glutes, and calves.
  • Back and shoulders: DB push press targets the shoulder and triceps muscles, while rowing engages the back muscles, such as the latissimus dorsi, rhomboids, and trapezius.
  • Core: Weighted sit ups, Russian twists, and V ups engage the abdominal muscles and lower back muscles for core strength and stability.

This workout plan targets multiple muscle groups in the body and improves overall cardiovascular fitness. The combination of high-intensity interval training and strength exercises ensures a well-rounded workout that targets major muscle groups in the legs, back, shoulders, and core. It is an ideal workout plan for individuals who are looking to improve their overall endurance, strength, and cardiovascular fitness.

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