Cross Training

CROSS TRAINING IDEAS/ OPTIONS

 

  • BIKE FOR TOTAL TIME (STATIONARY OR ON THE ROADS)
    • YOU CAN GET CREATIVE AND DO A WARM UP 10 MIN AND THEN SOMETHING LIKE 3 MIN HARD/2 MIN EASY X 8 AND A 10 MIN COOL DOWN….

 

  • ELIPICTAL FOR TOTAL TIME (GREAT SIMULATION OF RUNNING WITHOUT POUNDING)
    • SAME THING AS THE BIKE YOU CAN ALTERNATE HARD/EASY WITH A WARM UP AND COOL DOWN. OR SOME MACHINES YOU CAN GO FORWARDS AND BACKWARDS
  • THE ROWING MACHINE (WOULD NOT GO FOR TOTAL TIME, TOPS 20 MIN TOTAL)
    • YOU CAN EITHER BIKE OR ELIPICTAL IN BETWEEN OR AFTERWARDS TO GET THE WHOLE TIME OF WORKOUT COMPLETED.
  • SWIMMING (YOU CAN DO IT A COUPLE OF WAYS)
    • EXCELLENT IF ACCESS TO INDOOR POOL (LONGVIEW AQUATIC OPENS TO THE PUBLIC SOME AND IS CHEAPER IF YOUR EVER REALLY NEED TO SWIM)
    • YOU CAN DO POOL RUNNING (TREADING WATER BASICALLY, BUT YOUR TRYING TO CONTINUE THE RUNNING FORM. YOU CAN DO IT ALL 60 MIN OR AS A MIX. IF YOU DO IT, I WOULD DO IT IN GROUPS OF 5-10 MIN AT A TIME OR UP TO 30 MAX AND THEN BREAK.
    • YOU CAN SWIM LAPS IN VARIOUS WAYS.
      • FREESTYLE (BASIC SWIM)
      • GROUPS OF 10 (DOWN/BACK=1)
      • KICK BOARD AND WORKING OUT LEGS
      • YOU CAN DO A MIX OF THESE, AND IF YOU KNOW OTHER THINGS YOU CAN ADD THEM IN AS WELL.
  • COMBO IDEAS (SOME OF THESE ARE ALREADY IN THE TRAINING PLAN)0
    • #1        10 MIN BIKE, 10 PUSH UPS, 10 MIN ELIPICTAL, 10 PUSH UPS, 10 MIN          ROW, 10 PUSH UPS, 2 LAPS RUNNING AROUND IN THE CENTER. (ALL x2)
    • #2        10 MIN ROW, 10 BURPEES, 10 MIN BIKE, 10 LUNGES, 10 MIN ELIPICTAL                10 SIT UPS, 2 LAPS AROUND GYM OR CENTER (ALL x2)
  • AT SH GYM CAVEMAN WORKOUT (GET A 10-20 POUND WEIGHT)
    • 50 RUSSIAN TWIST, 50 SQUATS, 50 STANDING UPWARD PRESS, 50 LAYING DOWN BENCH PRESS, 50 SIT UPS BRINGIN THE WEIGHT BACK AND UP, RUN 5 LAPS AROUND THE GYM 30 RUSSIAN TWIST, 30 SQUATS, 30 STANDING UPWARD PRESS, 30 LAYING DOWN BENCH PRESS, 30 SIT UPS BRINGIN THE WEIGHT BACK AND UP, RUN 3 LAPS AROUND THE GYM 10 RUSSIAN TWIST, 10 SQUATS, 10 STANDING UPWARD PRESS, 10 LAYINGWALK 2 LAPS IN THE GYM TO COOL OFF
    • DOWN BENCH PRESS, 10 SIT UPS BRINGIN THE WEIGHT BACK AND UP, RUN 1 LAPS AROUND THE GYM
    • 20 RUSSIAN TWIST, 20 SQUATS, 20 STANDING UPWARD PRESS, 20 LAYING DOWN BENCH PRESS, 20 SIT UPS BRINGIN THE WEIGHT BACK AND UP, RUN 2 LAPS AROUND THE GYM
    • 40 RUSSIAN TWIST, 40 SQUATS, 40 STANDING UPWARD PRESS, 40 LAYING DOWN BENCH PRESS, 40 SIT UPS BRINGIN THE WEIGHT BACK AND UP, RUN 4 LAPS AROUND THE GYM
  • ULTIMATE FRISBEE
    • ONLY PLAY THIS EVERYOTHER WEEK, TRY GETTING A GROUP TO GETHER AND HAVE FUN WITH IT
  • AS WELL IF YOU CAN COME UP WITH SOMETHIHNG ELSE NOT MENTIONTED YOU CAN DO IT AS LONG AS YOUR MOVING AND GETTING YOUR HEART RATE UP FOR THE TIME WRITTEN.

OTHER THINGS TO ADD TO A WORKOUT:

  • BURPEES
    • W/ PUSH UP
    • W/O PUSH UP
    • MOUNTAIN CLIMBERS
  • LUNGES
  • MOUNTAIN CLIMBERS
  • BLEACHERS (SETS OF 10 UP/DOWN=1)
  • VIDEO WORKOUTS (LIKE A BOOTCAMP)
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