Introduction To Cross Training

To get you started with cross training (after your brief introduction) here is a demo programme, designed by Jimmy, one of our Domyos coaches. It is made up of 2 weekly sessions (remember to space your sessions 48 hours apart). You should probably already be doing some training exercises in the time leading up to this.

Session 1: Kettlebell and Domyos strap training + weighted vest for added difficulty.

Warming Up And Moving Your 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: The 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.

Exercise 2: Domyos Strap Training Push Up

  • Targeted muscles: pecs and triceps.
  • Performing the exercise: bend your elbows outwards then straighten your arms.
  • Breathing: exhale as you bend your arms.
  • Safety tips: make sure your heels don’t touch the floor. Bend your knees slightly if necessary. Remember to keep your core tight so that you don’t arch your back.

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: do not arch your lower back.

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

Main Training Session

Perform sets of 21/18/12/9/6/3 reps for each of the following 2 exercises, in succession, in as short a time as possible:

Exercise 1: Kettlebell Goblet Squat

  • Targeted muscles: thighs and glutes.
  • Performing the exercise: hold the kettlebell to your chest and do a squat.
  • Breathing: exhale as you stand back up.
  • Safety tips: push your glutes backwards on the way down.

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.

Cool Down With Abdominal 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: Chin-up and Domyos Strap Training

Warm Up, Move Those Joints

Repeat the following 2 exercises in succession for 6 minutes: 30 star jumps, 10 DST rowing.

  • Objective: improving cardio fitness.
  • 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: 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 core tight and stabilised.

Main Training Session

Repeat the following 2 exercises in succession; do as many sets as possible for 20 minutes: 10 burpees, 2 pull ups (+ 2 pull ups with each new set).

  • Objective: improving cardio fitness.
  • 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: 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.

Cool Down With Abdominal 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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