conseils-sculpt-exercice-programme-cross-training-semaine-4

CROSS-TRAINING PROGRAMME WEEK 4: EXPLOSIVENESS

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 Objective: this fitness programme aims to boost your explosiveness. This involves building up as much strength as possible in as little time as possible. It will help you accelerate into a sprint faster, jump higher, etc.

 

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

  • A Domyos Training Strap

  • A kettlebell

  • A weighted vest

  • A deck / step

  • A skipping rope

  • A Push Up Gain

 

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

Do the following exercises:

  • 3 x 40 seconds of suspended DST lunges with your eyes closed!

  • 8 kettlebell goblet squats + 6 tuck jumps without the kettlebell. Do 6 sets with 1 minute of recovery between each set.

 

Suspended DST Lunge

 

  • 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.

 

Kettlebell Goblet Squats

 

  • Targeted muscles: thighs and glutes.

  • Performing the exercise: hold the kettlebell to your chest and do a squat.

  • Breathing: exhale as you stand back up.

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

 

MAIN WORKOUT

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

 

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

 

  • Targeted muscles: thighs.

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

  • Breathing: exhale as you step up.

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

 

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.

 

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.

 

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 3 sets of 15 reps of kettlebell cleans.

 

Kettlebell Cleans

 

  • Targeted muscles: shoulders and thighs.

  • Performing the exercise: with the kettlebell at knee level, straighten your body up and draw the kettlebell to shoulder height.

  • Breathing: exhale as you perform the exercise.

  • Safety tips: keep your back flat.

 

MAIN WORKOUT

Do 21 reps of kettlebell snatches, then 21 burpees. Repeat this circuit but drop it down by 3 reps each time, finishing with a set of just 3 reps.

 

Kettlebell Snatch

 

  • Targeted muscles: thighs and shoulders.

  • Performing the exercise: hold the kettlebell at knee height. Stand up and draw the kettlebell up until your arms are straight above your head.

  • Breathing: exhale as you perform the exercise.

  • Safety tips: keep your back flat.

 

Burpees

 

  • Objective: improving cardio fitness.

  • Performing the exercise: stand upright with your feet hip-width apart. Put your hands down and jump your feet back into a plank position, then bring your feet back up next to your hands and, without stopping, jump up in the air with straight legs and your arms above your head.

  • Breathing: breathe out as you drop down into a plank then breathe in as you come back up; breathe out as you jump and breathe in as you return to the starting position.

  • Safety tips: maintain control as you drop down.

 

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

Do 4 minutes of single unders.

 

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.

 

MAIN WORKOUT

For each of the exercises below, do 8 sets of 20 seconds followed by 10 seconds of recovery. Take a 2-minute rest between each block of exercises.

 

Jump Lunges with the Domyos Training Strap

 

  • Objective: improving cardio fitness.

  • Performing the exercise: with your arms slightly bent and chest upright, jump into a lunge position with your feet landing at the same time, then jump to switch the front and back foot.

  • Safety tips: bend your back leg and keep your chest upright during the exercise.

 

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.

 

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.

 

Tuck Jumps

 

  • Objective: improving cardio fitness.

  • Performing the exercise: squat slightly then jump while bringing your knees up to your chest.

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

 

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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