conseils-sculpt-exercice-programme-cross-training-semaine-3

CROSS-TRAINING PROGRAMME WEEK 3: STRENGTH

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 Objective: this fitness programme aims to boost your strength endurance. This will help you resist a load for as long as possible.

 

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

  • A Push Up Gain

  • A weighted vest

  • A Domyos Training Strap

  • A kettlebell

  • A BT200 chin-up bar

  • An AB Wheel

 

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 following 3 exercises:

  • 5 toes to bar

  • 10 push-ups

  • 20 squats

Repeat the circuit twice.

 

Toes to bar or knees to elbows

 

  • Targeted muscles: rectus abdominis

  • Performing the exercise: hanging from your chin-up bar, lift your feet up to the bar (toes to bar) or your knees to your elbows.

  • Breathing: breathe out as you draw yourself up.

  • Safety tips: keep the weights on throughout the exercise.

 

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.

 

Pistol squats with the Domyos Training Strap

 

  • Targeted muscles: quads and glutes.

  • Performing the exercise: shift your body weight backwards and use the Domyos Training Strap to stay balanced. Bend one leg then stand back up (squat on 1 leg).

  • Breathing: exhale as you come back up.

  • Safety tips: keep your back flat and your arms slightly bent.

 

MAIN WORKOUT

Do 10 sets of:

  • 10 push-ups

  • 10 pistol squats

  • 10 toes to bar

 

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.

 

Toes to bar or knees to elbows

 

  • Targeted muscles: rectus abdominis

  • Performing the exercise: hanging from your chin-up bar, do either toes to bars or knees to elbows.

  • Breathing: breathe out as you draw yourself up.

  • Safety tips: keep the weights on throughout the exercise.

 

Pistol squats with the Domyos Training Strap

 

  • Targeted muscles: quads and glutes.

  • Performing the exercise: shift your body weight backwards and use the Domyos Training Strap to stay balanced. Bend one leg then stand back up (squat on 1 leg).

  • Breathing: exhale as you come back up.

 

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 1 set of 5 deadlifts, then take 30 seconds of recovery and add 5 reps with each set until you hit 25 reps.

 

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.

 

MAIN WORKOUT

For 20 minutes, do as many sets of these 3 exercises as possible:

  • 8 American kettlebell swings

  • 16 step-ups with a weighted vest

  • 32 mountain climbers

 

American 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 straight above your head 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.

 

Step-ups with the weighted vest (on a deck or stairs)

 

  • Targeted muscles: thighs.

  • Performing the exercise: step up onto a deck or step then step back down.

  • Breathing: exhale as you step up.

  • Safety tips: keep the weights on throughout the exercise.

 

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.

 

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.

 

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.

 

MAIN WORKOUT

Do a set of 10 pull-ups, 10 AB Wheels then 10 kettlebell presses. Then repeat the circuit, but only do 9 reps. Carry on dropping the number of reps until you reach 1.

 

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.

 

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 lunge.

  • Safety tips: do not arch your back.

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

 

Kettlebell Press

 

  • Targeted muscles: shoulders.

  • Performing the exercise: push the kettlebell up above your head.

  • Breathing: exhale as you lift it.

  • Safety tips: bend your knees slightly and tense your core.

 

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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