INTRODUCTION TO CROSS TRAINING: PROGRAMME WEEK 2

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To get you started with cross training, here is your programme for week 2, designed 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: Domyos Strap Training and chin-up bar + optional weighted vest to increase level of difficulty

Warm up / Moving the joints

Do 3 sets (increase the intensity with each set) of the following 3 exercises. Do 10 reps for each exercise, followed by 30 seconds of rest between each set.

 

Exercise 1: Domyos Strap Training Jump

 

  • Objective: strengthen your cardio, quads.

  • Performing the exercise: squat down so your buttocks are in line with your knees, then spring back up and into a jump.

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

 

Exercise 2: Dynamic Core (with or without weighted vest)

 

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

  • Performing the exercise: arms extended, resting your body on your hands and toes, raise your pelvis so that your upper legs, pelvis and torso are aligned. Rotate your pelvis until you are in a lateral core position, keeping your pelvis elevated and arm extended upward; alternate left and right sides.

  • Breathing: slowly and deeply.

  • Safety tips: do not arch your lower back.

 

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

 

Exercise 3: Domyos Strap Training Rowing

 

  • Targeted muscles: back and biceps.

  • Performing the exercise: starting with your arms straight, pull your chest towards your hands using the Domyos Strap Training, bring your elbows alongside your body.

  • Breathing: inhale as you pull yourself up.

  • Safety tips: bend your knees slightly and keep your body straight.

 

Main Training Session

Do the following 3 exercises in succession: 5 pull ups, 10 push ups, 15 squats. repeat as many times as possible for 20 minutes.

 

Exercise 1: Pull Up

 

  • Targeted muscles: back and biceps.

  • Performing the exercise: start with arms extended; lift your body so that your chin comes up to the top of the bar.

  • Breathing: exhale as you pull yourself up.

  • Safety tips: control your descent.

 

Exercise 2: 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 3: Squat

 

  • Targeted muscles: quads and glutes.

  • Performing the exercise: lower your buttocks until they are aligned with your knees, then stand back up.

  • Breathing: inhale as you squat, exhale as you stand up.

  • Safety tips: contract your abdominals, thrust your buttocks out behind you on the descent, and keep your back straight.

 

Cool down / abdominal (diaphragm) breathing

Lay down on your back, arms alongside your 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.

 

WOD 2: Kettlebell, Chin-Up Bar and Domyos Strap Training (weight training strap)

Warm up / Moving the joints

Do two sets (increase the intensity with each set) of the 3 following exercises. For each set, do: 20 jumping lunges / 15 push presses / 10 kettlebell single leg deadlifts (10 on each leg).

 

Exercise 1: Jumping Lunge

 

  • Objective: strengthen cardio, quads and glutes.

  • Performing the exercise: with arms slightly bent and chest upright, jump into a lunge position with both feet touching the ground at the same time (alternate the front and back feet).

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

 

Exercise 2: Kettlebell Push Press

 

  • 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 straighten up.

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

 

Exercise 3: Kettlebell Single Leg Deadlift

 

  • Targeted muscles: hamstrings, glutes and back.

  • Performing the exercise: stand on one leg and hold the kettlebell in the opposite hand to that leg. Lower the kettlebell to shin level then stand back up.

  • Breathing: inhale as you lower the kettlebell, exhale as you raise it.

  • Safety tips: keep your back straight and shoulders aligned.

 

Main Training Session

Do 8 sets of the following 4 exercises within as short a time as possible: 8 kettlebell snatches (alternate left/right), 8 American swings, 8 pull ups, 8 kettlebell presses.

 

Exercise 1: Kettlebell Snatch

 

  • Targeted muscles: quads, hamstrings, shoulders.

  • Performing the exercise: bring the kettlebells down to your knees. Stretch your body upward and use that movement and balance to swing your arm above your head, outstretched.

  • Breathing: exhale as you raise the kettlebell.

  • Safety tips: keep your back flat.

 

Exercise 2: American Swing

 

  • Targeted muscles: thighs, glutes and back.

  • Performing the exercise: stand upright, feet spaced apart at hip width. Thrusting your hips forward, swing the kettlebell above your head then lower in back down between your knees.

  • Breathing: exhale as you raise the kettlebell.

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

 

Exercise 3: Kettlebell Press

 

  • Targeted muscles: shoulders.

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

  • Breathing: exhale as you raise the kettlebells.

  • Safety tips: keep your core tight.

 

Cool down / abdominal (diaphragm) breathing

Lay down on your back, arms alongside your 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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