Fitness | initiation to cross training: week 1 program

The first part of a complete 4-week cross training program includes 2 weekly sessions featuring a series of kettlebell exercises (swing, squat, and deadlift).

cross training week 1 program

TO INTRODUCE YOU TO CROSS TRAINING, HERE IS THE PROGRAMME FOR THE 1ST WEEK, PUT TOGETHER BY JIMMY, OUR DOMYOS COACH. IT CONSISTS OF 2 WEEKLY SESSIONS (REMEMBER TO MAINTAIN A 48-HOUR RECOVERY PERIOD BETWEEN YOUR 2 SESSIONS).

Fitness | Initiation to cross training: Week 1 Program

SESSION 1: KETTLEBELL EXERCISES AND PULL-UP BAR

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: jumping jack
• Exercise 2: kettlebell deadlift
• Exercise 3: plank

Fitness | Initiation to cross training: Week 1 Program
Fitness | Initiation to cross training: Week 1 Program

MAIN CROSS 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 (simpler solution)
• 15 Push presses with kettlebells

Fitness | Initiation to cross training: Week 1 Program

Warm down / abdominal breathing (with the diaphragm)

Lie on your back with your arms alongside your body. Close your eyes and concentrate on your breathing (only the belly should move while the rib cage remains still; to check that you are doing it properly, place one hand on the belly and the other on the chest). Breathe in through the nose for 3-4 seconds by pushing out the belly using the diaphragm, then breathe out through the mouth for 6 seconds as you tuck in your navel (deep and natural exhalation, without forcing). Repeat for 2 minutes.

Fitness | Initiation to cross training: Week 1 Program

SESSION 2: KETTLEBELL EXERCISE AND DOMYOS STRAP TRAINING (STRENGTH TRAINING STRAP)

Combine the 2 exercises below for 3 minutes:

• 20 tuck jumps
• 20 mountain climbers

At the end of this set, give yourself 1 minute of rest. Then complete sets of the following 2 exercises for 3 minutes:

• 10 press-ups
• 10 pistol squats with Domyos Strap Cross Training (alternate between right/left side)

Fitness | Initiation to cross training: Week 1 Program
Fitness | Initiation to cross training: Week 1 Program

MAIN CROSS TRAINING SESSION

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

• Burpees
• Thruster with kettlebells
• Sit-ups

Fitness | Initiation to cross training: Week 1 Program

Warm down/abdominal breathing (with the diaphragm)

Lie on your back with your arms alongside your body. Close your eyes and concentrate on your breathing (only the belly should move while the rib cage remains still; to check that you are doing it properly, place one hand on the belly and the other on the chest). Breathe in through your nose for 3-4 seconds while inflating your belly and lowering your diaphragm, then breathe out 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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