INTRODUCTION TO CROSS TRAINING: 1 MONTH PROGRAMME

If you're looking to achieve a high level of fitness, how about trying out cross training? This training method is quickly becoming THE discipline for getting in shape. Cross Training can be done by anyone, men and women alike, and consists of combining different fitness activities and working on several different physical attributes within the same training session. The recommended sessions are short and fun, ideal for those who wish to improve their physical and mental performance, as well as their overall physical condition. And they can be done all year round! The goal is to do a number of so-called functional movements intensely and in rapid succession which will work out all of the body's muscle groups.

 

Try cross training for one month

To get you started with cross training, here is a full programme put together by Jimmy, our Domyos coach. You can use it in addition to or in place of your usual fitness routine. This programme lasts 4 weeks, with 2 sessions a week. (To allow your body to recuperate properly, space your workout sessions 48 hours apart.)To perform these WODs (workout of the day), you will need the following accessories: 2 kettlebells, 1 chin-up bar, 1 DST (suspension strap).

 

Our coach's tips

  • Cross Training uses functional foundation movements which need to first be learned correctly in order to be able to execute them safely at higher levels of intensity. Please watch the videos for the exercises, and follow the safety instructions.

  • You should without fail do the warm-up phase before each cross training session. The goal is to move the joints which will be stressed during the session and prepare your body for the various exercises to be performed in order to minimize the risk of injury. Do each warm-up exercise gradually and to the full range of the joint.

  • Adjust the level of physical effort and the weights used to your fitness level. (If you need to make the exercises more intense, wear a weighted vest.)

  • Maintaining the level of intensity or length of time (or number of reps) recommended for a particular exercise in the programme should never take priority over the technical quality of your movements or your posture.

  • Have a bottle of water handy to re-hydrate during recovery periods.

  • Get a fitness mat for the floor exercises and a stopwatch to time your workouts.

  • Turn on some music to get yourself in the mood ... and push yourself!Happy training!

 

PROGRAMME WEEK 1

PROGRAMME WEEK 2

PROGRAMME WEEK 3

PROGRAMME WEEK 4

Vote
Total votes: 13
Post a comment
TOP OF PAGE