conseils-sculpt-exercice-programme-cross-training-semaine-2

CROSS-TRAINING PROGRAMME WEEK 2: CARDIO

(5)

 Objective: this fitness programme aims to boost your breathing. This will increase your cardiovascular fitness and endurance.

 

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

  • A skipping rope

  • A medicine ball

  • 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

Skip for 4 minutes.

Objective: to do double unders (2 turns of the rope) on each jump to increase the level.

If you need to work on your technique, start with a single jump before moving on to a double.

 

MAIN WORKOUT

For 12 minutes, repeat the following two exercises as many times as possible.

 

Single Unders

 

  • Objective: improving your cardio and burning calories.

  • Performing the exercise: jump over the rope at a fast pace.

  • Safety tips: stay on the balls of your feet. Don't jump on your heels.

If you don't have a skipping rope, run on the spot with high knees.

 

Medicine Ball Burpees

 

  • Targeted muscles: chest and thighs.

  • Performing the exercise: do a push-up followed by a jump.

  • Breathing: breathe out as you jump.

  • Safety tips: make sure you don't arch your back.

If you don't have a medicine ball, just do the exercise without the equipment.

 

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

Do 20 mountain climbers for 1 minute, then 10 thrusters for 1 minute. Repeat this circuit 4 times in total for an 8-minute warm-up.

 

Kettlebell Thruster

 

  • Targeted muscles: thighs, shoulders.

  • Performing the exercise: do a squat then lift the kettlebell above your head.

  • Breathing: breathe out as you straighten up.

  • Safety tips: maintain control as you lower the kettlebell.

 

Mountain Climber

 

  • Targeted muscles: abdominals.

  • Performing the exercise: facing the ground with your hands on the floor, pull your knees up to your chest one at a time.

  • Breathing: breathe out as you pull your knees in.

  • Safety tips: do not arch your back.

 

MAIN WORKOUT

For each of these 4 exercises, perform 8 sets of 20 seconds each (with 10 seconds of recovery between each set).

 

Squat jumps with the Domyos Training Strap

 

  • Objective: improving cardio fitness.

  • Performing the exercise: squat down so your bum is in line with your knees, then explode back up into a jump.

  • Safety tips: don't land on your heels.

 

DST Lunge

 

  • Objective: improving cardio fitness.

  • Performing the exercise: starting in a lunge position, jump and switch the position of your legs.

  • Safety tips: keep your chest up.

 

Ice Skaters with the Domyos Training Strap

 

  • Objective: improving cardio fitness.

  • Performing the exercise: jump from side to side, with one leg extending behind the leg you land on.

  • Safety tips: keep your arms slightly bent.

 

DST Burpees

 

  • Objective: improving cardio fitness.

  • Performing the exercise: place 1 foot in both of the DST straps. Do 1 push-up then jump.

  • Safety tips: maintain control as you drop down.

 

MUSCLE BUILDING

Do 3 x 30 seconds of each of the following 2 exercises. Allow yourself a 20-second recovery period between each set.

 

DST Deltoid Fly

 

  • Targeted muscles: top of the back and back of shoulders.

  • Performing the exercise: with your arms straight, lift your arms to form a Y with your body.

  • Breathing: inhale as you raise your arms.

  • Safety tips: do not arch your back.

 

Suspended Lunges with the Domyos Training Strap

 

  • Targeted muscles: quads and glutes.

  • Performing the exercise: 1 foot in both of the DST straps. Do 1 suspended lunge.

  • Breathing: exhale as you come back up.

  • Safety tips: push your suspended foot backwards as you drop down.

 

WOD 3

WARM UP

Skip for 3 minutes. Then do as many double unders as you can in 1 minute.

 

MAIN WORKOUT

Do 10 double unders for 1 minute, then 10 thrusters for 1 minute. Repeat this circuit for 16 minutes in total.

 

Double Under

 

  • Objective: improving your cardio and burning calories.

  • Performing the exercise: jump over the rope at a fast pace while doing two turns per jump.

  • Safety tips: stay on the balls of your feet. Don't jump on your heels.

If you don't have a skipping rope, run on the spot with high knees for 30 seconds.

 

Kettlebell Thruster

 

  • Targeted muscles: thighs, shoulders.

  • Performing the exercise: do a squat then lift the kettlebell above your head.

  • Breathing: breathe out as you straighten up.

  • Safety tips: maintain control as you lower the kettlebell.

 

COOLING DOWN

Do 3 x 30 seconds of AB Wheel planks.

 

AB Wheel Roll Out

 

  • Targeted muscles: rectus abdominis.

  • Performing the exercise: on your knees, keeping your arms straight, roll the wheel out in front of you then return to the starting position.

  • Breathing: inhale as you roll forwards.

  • Safety tips: do not arch your back.

If you don't have an AB Wheel, just do a front plank instead.

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