conseils-sculpt-exercice-programme-cross-training-semaine-1

CROSS-TRAINING PROGRAMME WEEK 1: MUSCULAR ENDURANCE

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Objective: this fitness programme aims to boost your muscular endurance. It will help you to keep going for longer.

 

If you want to follow this cross-training programme, you will need the following equipment:

  • A BT200 chin-up bar
  • A Push Up Gain
  • A Domyos training strap
  • A kettlebell

 

If you don't have all of this equipment, we'll suggest alternatives for some of the exercises.

 

Coach's tips:

  • Make sure you've got a bottle of water to drink during the recovery period.
  • Get a fitness mat for the floor exercises and a stopwatch so you can time your workout.
  • Crank up the volume to get yourself in the mood... and outdo yourself!
  • Always warm up properly before getting stuck into your exercises.

 

Enjoy your workout!

 

WOD 1

WARM UP 

Perform the 3 exercises listed below. Link them up as a circuit, and repeat 3 times, without giving yourself any recovery time between each rep.

  • Chin-up: hold your chin just above the bar for 10 seconds
  • Push-up: hold the lowered position (arms at 90°) for 20 seconds
  • Squat: hold a static squat with your knees at 90° for 30 seconds

 

CHIN-UPS

 

  • Targeted muscles: back and biceps.
  • Performing the exercise: with your palms facing towards you, hold your chin above the bar.
  • Breathing: breathe normally throughout the exercise.
  • Safety tips: tense your core.

 

PUSH-UPS WITH THE PUSH UP GAIN

 

  • Targeted muscles: pecs and triceps.
  • Performing the exercise: on your feet or knees, bend your arms to 90° and hold the position.
  • Breathing: breathe normally throughout the exercise.
  • Safety tips: do not arch your back.

If you don't have a Push Up Gain, just do the exercise without the equipment.

 

SQUATS

 

  • Targeted muscles: quads and glutes.
  • Performing the exercise: drop your bum so it's in line with your knees and hold this position.
  • Breathing: breathe normally throughout the exercise.
  • Safety tips: tense your abs and stick your bum out backwards as you squat.

 

MAIN WORKOUT

Perform the 3 exercises listed below as a circuit. Fit in as many sets as you can in 20 minutes.

  • 5 pull-ups
  • 10 push-ups
  • 15 squats

 

Pull-ups

 

  • Targeted muscles: back and biceps.
  • Performing the exercise: starting with your arms straight, lift your chin above the bar.
  • Breathing: exhale as you pull yourself up.
  • Safety tips: maintain control as you lower yourself.

 

Push-ups with the Push Up Gain

 

  • Targeted muscles: pecs and triceps.
  • Performing the exercise: either on your feet or on your knees, inhale as you lower your chest to just above the floor and exhale as you straighten your arms.
  • Breathing: breathe out as you extend your arms
  • Safety tips: do not arch your back.

If you don't have a Push Up Gain, just do the exercise without the equipment.

 

Squats

 

  • Targeted muscles: quads and glutes
  • Performing the exercise: drop your bum so it's in line with your knees and then stand back up.
  • Breathing: inhale as you squat, exhale as you stand up.
  • Safety tips: tense your abs and stick your bum out backwards as you squat.

 

COOLING DOWN

lie on your back with your arms next to your body and the palms of your hands facing upwards. Close your eyes. Breathe in deeply from your abdomen 3 times to relax your body and lower your heart rate. Relax all of your muscles and feel the tension being released.

 

WOD 2

WARM UP

Perform the 4 exercises listed below. Do 15 rows followed by 15 squats and repeat these 2 exercises as many times as possible in 5 minutes. Once you've finished, give yourself a minute's rest then do 15 push-ups and 10 lunges for 5 minutes.

 

Rows with the Domyos Training Strap

 

  • Targeted muscles: back and biceps
  • Performing the exercise: starting with your arms straight, pull your chest towards your hands using the Domyos Training Strap, keeping your elbows next to your body.
  • Breathing: inhale as you pull yourself up.
  • Safety tips: bend your knees slightly and keep your body straight.

 

Squats with the Domyos Training Strap

 

  • Targeted muscles: quads and glutes.
  • Performing the exercise: with your arms slightly bent, drop your bum so it's in line with your knees and then stand back up.
  • Breathing: exhale as you squat.
  • Safety tips: keep your body weight backwards. Use the DST to keep you balanced.

 

Push-ups with the Domyos Training Strap

 

  • Targeted muscles: pecs and triceps.
  • Performing the exercise: bend your elbows outwards then straighten your arms.
  • Breathing: exhale as you bend your arms.
  • Safety tips: make sure your heels don't touch the floor. Bend your knees slightly if necessary. Remember to tense your core so that you don't arch your back.

 

Lunges with the Domyos Training Strap

 

  • Targeted muscles: quads.
  • Performing the exercise: start with your feet next to each other, the DST tight and your hands at eye level. Step one foot forward, bend your back leg, then return to the starting position. Alternate legs each time.
  • Breathing: inhale as you lunge.
  • Safety tips: make sure you keep your front knee above your front ankle.

 

MAIN WORKOUT

Objective: to go as fast as possible! As a circuit:

  • 100 kettlebell lunges
  • 80 Russian kettlebell swings
  • 60 sit-ups
  • 40 dips
  • 20 pull-ups

 

Kettlebell Lunges

 

  • Targeted muscles: quads, glutes.
  • Performing the exercise: start with your feet next to each other, holding the kettlebell to your chest. Step one foot forward, bend your back leg, then return to the starting position. Alternate legs each time.
  • Breathing: inhale as you lunge.
  • Safety tips: make sure you keep your front knee above your front ankle.

 

Russian Kettlebell Swings

 

  • Targeted muscles: thighs, glutes and back.
  • Performing the exercise: stand with your feet hip-width apart. By thrusting your hips forward, swing the kettlebell to eye level then drop it back down between your knees.
  • Breathing: exhale as you raise the kettlebell.
  • Safety tips: stick your bum out, keep your back flat.

 

Sit-ups

 

  • Targeted muscles: rectus abdominis.
  • Performing the exercise: lie on your back then sit up so that your hands touch your ankles.
  • Breathing: exhale as you sit up.
  • Safety tips: tense your core.

 

Dips

 

  • Targeted muscles: triceps
  • Performing the exercise: with your back to the deck and your hands on the edge of it, bend your elbows then straighten your arms.
  • Breathing: exhale as you dip.
  • Safety tips: keep your elbows tucked in to your body.

If you don't have a deck, use a chair.

 

Pronated pull-up

 

  • Targeted muscles: back and biceps
  • Performing the exercise: starting with your arms straight, lift your chin above the bar.
  • Breathing: exhale as you pull yourself up.
  • Safety tips: maintain control as you lower yourself.

 

COOLING DOWN

lie on your back with your arms next to your body and the palms of your hands facing upwards. Close your eyes. Breathe in deeply from your abdomen 3 times to relax your body and lower your heart rate. Relax all of your muscles and feel the tension being released.

 

WOD 3

WARM UP

Perform the exercises listed below.

·       Do 30 seconds of front planks and 30 seconds of side planks (alternate sides). Repeat 3 times.

·       Then do 3 x 8 reps on each side of single leg kettlebell deadlifts. Alternate sides and take 10 seconds of recovery between sets.

 

Front Plank

 

  • Targeted muscles: rectus abdominis, transverse abdominis, obliques.
  • Performing the exercise: resting on your forearms and toes, raise your hips so that your legs, hips and torso are in line. Hold the position.
  • Breathing: breathe slowly and deeply as you hold the plank position.
  • Safety tips: remember to keep your hips up by squeezing your abs and glutes.
  • Easy option: rest on your knees while keeping your hips raised.

 

Side Plank

 

  • Targeted muscles: transverse abdominis, internal and external obliques.
  • Performing the exercise: lying sideways, leaning on your elbows or with your hands flat on the floor, fists closed. Raise your pelvis and hold the position.
  • Breathing: breathe normally throughout the exercise.
  • Safety tips: throughout this exercise, make sure that you rotate your hips forwards whilst contracting your buttocks and abdominals.
  • Easy option: rest on your knees while keeping your hips raised.

 

Single Leg Kettlebell Deadlift 

 

  • Targeted muscles: hamstrings, glutes and back.
  • Performing the exercise: stand on one leg and hold the kettlebell in the opposite hand to that leg. Lower the kettlebell to just above the floor then stand back up.
  • Breathing: inhale as you go down, exhale as you come back up.
  • Safety tips: keep your back flat. Your body should be in a straight line from head to toe.

 

MAIN WORKOUT

Do 10 sets of 12 kettlebell deadlifts and 50 star jumps. Repeat the circuit 10 times.

 

Kettlebell Deadlift

 

  • Targeted muscles: hamstrings, glutes and back.
  • Performing the exercise: lower the kettlebell to below your knees, then lift it again. Your arms should stay straight.
  • Breathing: exhale as you straighten up.
  • Safety tips: keep your back flat, stick your bum out. Bend your knees slightly.

 

Star Jumps

 

  • Objective: improving cardio fitness. 
  • Performing the exercise: stand with your feet together and arms next to your body. Jump your feet apart, with your toes turned slightly out and knees slightly bent. Bring your arms out to shoulder height. Then jump back into the starting position and repeat at a steady pace.
  • Breathing: inhale in the starting position and exhale as you jump out.
  • Safety tips: look at a point in the distance. Remember to squeeze all of your muscles throughout the exercise.

 

COOLING DOWN

lie on your back with your arms next to your body and the palms of your hands facing upwards. Close your eyes. Breathe in deeply from your abdomen 3 times to relax your body and lower your heart rate. Relax all of your muscles and feel the tension being released

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