INTRODUCTION TO CROSS TRAINING: PROGRAMME WEEK 4

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To get you started with cross training, here is your programme for week 4, 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: Kettlebell and Domyos Strap Training + optional weighted vest for added difficulty

Warm up / Moving the joints

Do 3 sets (increase the level of intensity with each set) of the following 3 exercises: 10 DST suspended lunges on each leg / 10 DST pelvis lifts / 10 DST jumps. Allow 30 seconds of rest between each set.

 

Exercise 1: Domyos Strap Training Suspended Lunge

 

  • Targeted muscles: quads, glutes.

  • Performing the exercise: push your suspended leg backward as you descend.

  • Breathing: exhale as you stand back up.

  • Safety tips: keep your back flat, torso vertically straight, and stabilize your leg on the ground.

 

Exercise 2: Domyos Strap Training Pelvis Lift

 

  • Targeted muscles: glutes.

  • Performing the exercise: legs suspended (in the strap) and slightly bent, shoulders on the floor, arms alongside the body. Extend your hips, then push your pelvis upward to align your body.

  • Breathing: exhale as you raise your pelvis.

  • Safety tips: keep your back flat.

 

Exercise 3: 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.

 

Main Training Session

Do the following 4 exercises in succession, in as short a time as possible.

  • 50 kettlebell cleans (alternate right/left)

  • 50 kettlebell lunges (alternate right/left)

  • 50 sit ups

  • 50 kettlebell deadlifts

 

Exercise 1: Kettlebell Clean

 

  • Targeted muscles: shoulders and thighs.

  • Performing the exercise: bring the kettlebells down to your knees. As you extend your body, raise the kettlebell to shoulder level.

  • Breathing: exhale as you raise the kettlebells.

  • Safety tips: keep your back flat.

 

Exercise 2: Kettlebell Lunge

 

  • Targeted muscles: quads, glutes.

  • Performing the exercise: start with your feet in a line, holding the kettlebell to your chest. Step one foot forward while bending the back leg, then return to the starting position. Alternate legs each time.

  • Breathing: breathe in on the way down and breathe out as you stand back up.

  • Safety tips: be sure to keep your knee above your heel when your leg is out front.

 

Exercise 3: Sit Up

 

  • Targeted muscles: rectus abdominis.

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

  • Breathing: breathe out as you sit up.

  • Safety tips: keep your core tight.

 

Exercise 4: 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, stick your bum out. Bend your knees slightly.

 

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.

 

SESSION 2 / WOD 2: Kettlebell and Chin-up Bar

Warm up / Moving the joints

Do the 2 following exercises in succession for a total of 4 minutes: 20 mountain climbers, 20 squats.

 

Exercise 1: 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.

 

Exercise 2: 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.

 

Rest for 1 minute. Repeat the exercise for 4 minutes, this time doing 10 kettlebell presses and 10 sit-ups at a time.

 

Exercise 1: Kettlebell Press

 

  • Targeted muscles: shoulders.

  • Performing the exercise: start standing up straight. Raise the kettlebells over your head.

  • Breathing: exhale as you raise the kettlebells.

  • Safety tips: keep your core tight.

 

Exercise 2: Sit Up

 

  • Targeted muscles: rectus abdominis.

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

  • Breathing: breathe out as you come up.

  • Safety tips: keep your core tight.

 

Main Training Session

Do 10 sets of the following 2 exercises in succession, in as short a time as possible:

10 kettlebell thrusts and 10 toes-to-bar (or knees-to-elbow for an easier variant).

 

Exercise 1: 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 ab muscles.

 

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.

 

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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Have you tried the cross training method to boost your fitness level and work out your physical abilities? Here is a full programme to get you started, put together by Jimmy, our coach.

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