To boost your fitness level, what do you say to zeroing in on your muscle endurance and strength? Weight training expert Florent has a new cross training workout for beginners.
This cross training workout has three parts:
- Strengthening exercises (muscle and abs exercises to wind down)
Two products from our Domyos cross training range can be used for these exercises: the chin-up bar and the Push Up Gain. Anyone can do this workout - with or without equipment and regardless of your fitness level.
This accessory helps define your muscles using suspension exercises. It is super practical: install it anywhere in your home and remove it quickly using the spring-loaded system.
Push Up Gain
This cross training accessory will let you work in two different modes: stability or instability. Remove the coloured part to do stability work. The handle is not used as much and is in a better position to do press-ups or strength training. Instability training is done by putting the coloured parts back on the product. This considerably increases strength training as all muscles are used (and especially the arms).
You'll do the three exercises we give below.
The chin-ups and press-ups should be held: rather than do several reps, you'll hold your position.
- Chin-ups: hold for 10 seconds with your chin at the bar
- Press-ups with the Push Up Gain: lower yourself and hold for 20 seconds
- Squats: lower into a squat and hold for 30 seconds
You'll do this same round three times in a row.
Exercise 1: chin-ups
- Targeted muscles: rectus abdominus, lats, teres major, teres minor and the arms (biceps, brachialis, brachioradialis), the trapezius, rhomboids and posterior deltoids.
- Performing the exercise: hang from the bar, hands gripping with your palms facing you and placed slightly wider than shoulder width. Extend your arms almost completely (avoid locking your elbows to protect your joints) and keep your legs parallel. Raise yourself up until your chin is above the bar and lower yourself back down.
- Breathing: Inhale as you pull yourself up and exhale as you lower back down.
- Safety instructions: Keep your body straight throughout the exercise and don't arch your back. The movement should be controlled, especially when coming back down.
Exercise 2: press-ups with the Push Up Gain
- Muscles worked: pecs, shoulders, abs, triceps.
- Performing the exercise: start on your hands and knees, tips of the toes touching the ground. Grip the Push Up Gain and place your hands shoulder-width apart. Look ahead of you into the distance. Once your position is stable, bend your arms until your pecs brush against the floor. Then come back to your original position.
- Breathing: inhale when you bend your arms, and exhale when you stretch them out.
- Safety tips: Keep your body straight and squeeze your abs throughout the entire exercise. Control the movement to lower down slowly.
Variation: If doing a full press-up is too difficult, lower your knees to the ground. If you don't have a Push Up Gain, you can doing the same movement without the equipment.
Exercise 3: squats
- Objective: strengthen your legs and glutes (quads, hamstrings, calves and glutes)
- Performing the exercise: Stand with your back straight, feet at shoulder width.
- Inhale, then bend your legs, keeping your upper body as straight as possible. During the movement, your knees should not go beyond a 90° angle. Exhale and come back to your starting position, pushing through the heels.
- Breathing: Inhale as you lower down and exhale as you come back up.
- Safety tips: Keep your upper body as straight as possible during the entire exercise. Contract your abs throughout the exercise. Look at a point in front of you to keep your balance. Lower down until your bum is below your knees.
You'll go straight to the three exercises below, without taking any recovery time, doing as many rounds as possible for 20 minutes.
During one round, you should do 5 chin-ups, 10 press-ups and 15 moving squats (and not holding like during the warm-up. It doesn't matter how long it takes to finish a round - the most important is to finish each exercise before moving on to the next.
For chin-ups, this time you'll place your hands with your palms facing out and larger than shoulder width.
For anyone who has trouble doing chin-ups, use a Training Band to make it easier.
To end your cross training session, you can do traditional strengthening exercises: front, lower back and side. Do 2 series of 30 seconds on each side and 50 seconds for the lower back.