INTRODUCTION TO CROSS TRAINING: PROGRAMME WEEK 1

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To get you started with cross training, following is your programme for week 1, created by Jimmy, our Domyos coach. It is made up of 2 weekly sessions (remember to space your sessions 48 hours apart).

 

SESSION 1 / WOD 1: Kettlebell and Chin-Up

Warm up / Moving the joints

Do 3 sets (increase the intensity with each set) of the following 3 exercises. Do each set for 30 seconds followed by 30 seconds of rest between each set.

 

Exercise 1: Star Jumps

 

  • Objective: improving cardio fitness levels. 

  • Performing the exercise: stand feet together, arms alongside the body. Jump while placing your feet apart, toes turned slightly out and knees slightly bent. Raise your arms out to shoulder height. Jump back into your starting position. 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 keep all your muscles tight throughout the exercise.

 

Exercise 2: Kettlebell Deadlift

 

  • Targeted muscles: hamstrings, glutes and back.

  • Performing the exercise: lower the kettlebell to your shins and then lift it again as you fully extend your body. Keep your arms straight.

  • Breathing: exhale as you stand back up.

  • Safety tips: keep your back flat, glutes pushed out behind you. Bend your knees slightly.

 

Exercise 3: Front Plank 

  • Targeted muscles: rectus abdominis, transverse abdominis, obliques.

  • Performing the exercise: resting on your forearms and toes, raise your hips so that your upper legs, hips and torso are aligned. Hold the position.

  • Breathing: breathe slowly and deeply as you hold the plank position.

  • Safety tips: take care not to arch your back during the exercise.

 

Easier version: rest on your knees while keeping your hips raised.

 

Main Training Session

Perform 5 sets of each of the 3 following exercises within as short a time as possible.

  • 15 Russian Swing

  • 15 Toes-to-Bar or Knees-to-Elbow (easier)

  • 15 Kettlebell Push Presses

 

Exercise 1: Russian Swing

 

  • Targeted muscles: hamstrings, glutes and back.

  • Performing the exercise: stand upright, feet spaced apart at hip width. Thrusting your hips forward, swing the kettlebell to eye level then lower it back down between your knees.

  • Breathing: exhale as you raise the kettlebell.

  • Safety tips: keep your back flat, glutes pushed out behind you.

 

Exercise 2: Toes-to-Bar or Knees-to-Elbow (easier)

 

  • Targeted muscles: rectus abdominis

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

  • Breathing: breathe out as you draw yourself up.

  • Safety tips: remember to tense your body's muscles for the full duration of the exercise.

 

Exercise 3: Kettlebell Push Presses

 

  • Targeted muscles: thighs, shoulders.

  • Performing the exercise: do a quarter squat, then stand up and raise the kettlebells above your head.

  • Breathing: breathe out as you stand up.

  • Safety tips: control your descent and tighten your abdominals during the entire exercise.

 

Cool down / abdominal (diaphragm) breathing

Lay down on your back, arms alongside the body. Close your eyes and focus on your breathing (only your stomach should move, your rib cage should remain still; to check this is the case, place one hand on your stomach and the other on your chest). Breathe in by your nose for 3-4 seconds while inflating your stomach and working your diaphragm, then exhale through your mouth for 6 seconds while pulling in your navel (deep, natural breathing—don't force it). Repeat for 2 minutes.

 

SESSION 2 / WOD 2: Kettlebell and Domyos Strap Training (weight training straps)

Warm up / Moving the joints

Repeat the following 2 exercises in succession, for 3 minutes:20 squat jumps + 20 mountain climbers.

 

Exercise 1: Squat Jump

 

  • Objective: strengthen your cardio, quads.

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

  • Safety tips: do not land on your heels, and keep your core tight.

 

Exercise 2: Mountain Climber

 

  • Targeted muscles: abdominals.

  • Performing the exercise: in a plank position, face down, supporting yourself on extended arms. Bring your knees up to your chest, alternating between right and left knees.

  • Breathing: exhale as you bring your knees up.

  • Safety tips: do not arch your back.

 

At the end of this warm-up, rest for one minute. Then do the following 2 exercises in succession, for 3 minutes: 10 push ups + 10 squat pistols with Domyos Strap Training (alternate left/right).

 

Exercise 1: Push Up

 

  • 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 extend your arms.

  • Breathing: exhale as you extend your arms.

  • Safety tips: do not arch your back.

 

Exercise 2: Domyos Strap Training Pistol Squat

 

  • Targeted muscles: quads and glutes.

  • Performing the exercise: shift your body weight backwards and use the Domyos Strap Training 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 Training Session

Do 21, then 15, then 9 reps of each of the following 3 exercises, in as short amount of time as possible:

 

Exercise 1: Burpee

 

Objective: improving cardio fitness level.

  • Performing the exercise: Stand upright with your feet apart at hip width. Put your hands down and jump your feet back into a plank position, then bring your feet back up to just behind your hands and, without stopping, jump up with legs straight and arms extended above your head.

  • Breathing: breathe out as you drop down to a plank position 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: control your descent and do not arch your back.

 

Exercise 2: Kettlebell Thrust

 

  • Targeted muscles: shoulders, glutes, quads.

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

  • Breathing: breathe out as you stand up.

  • Safety tips: control your descent and tighten your abdominal muscles.

 

Exercise 3: Sit Up

 

  • Targeted muscles: rectus abdominis.

  • Performing the exercise: lie on your back, then sit up and bring your hands to your ankles.

  • Breathing: breathe out as you sit up.

  • Safety tips: pull in your stomach.

 

Cool down / abdominal (diaphragm) breathing

Lay down on your back, arms alongside the body. Close your eyes and focus on your breathing (only your stomach should move, your rib cage should remain still; to check this is the case, place one hand on your stomach and the other on your chest). Breathe in by your nose for 3-4 seconds while inflating your stomach and working your diaphragm, then exhale through your mouth for 6 seconds while pulling in your navel (deep, natural breathing—don't force it). Repeat for 2 minutes.

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