Initiation to Cross Training Week 2 Programme
Initiation to Cross Training Week 2 Programme All the wonders you seek are within yourself. SportsPeopleObjectivesMoreFormats
Once a month, we’ll send you a curated list of stories, tips, nutrition, and more.Thank you for the subscribeOops! Something went wrong while submitting the form.
Exercise 1: Jumping with the Domyos Strap TrainingObjective: develop cardio-vascular health and strengthen the quadsExercise: lower the buttocks below knee level and rise up powerfully to jumpSafety instructions: do not land on your heels and keep the abs contracted
Exercise 2: Dynamic core strength exercise (with or without a weighted vest)Targeted muscles: rectus abdominis, transverse abdominis and oblique musclesExercise: with your arms straight, resting on your hands and toes, raise the pelvis to the point where your legs, hips and upper body are perfectly aligned. Switching between the right and left side, move to the side plank position while pushing the hips upwardsBreathing: breathe slowly and deeplySafety instructions: be careful not to arch your lower backEasier option: put your knees on the ground while keeping your hips high
Exercise 3: Row exercise with the Domyos Strap TrainingTargeted muscles: back and bicepsExercise: start with your arms outstretched and pull the Domyos Strap Training by bringing the elbows alongside the body at the endBreathing: breathe in as you pullSafety instructions: bend your knees slightly & keep your abs contracted
Exercise 1: Pull-upTargeted muscles: back and bicepsExercise: start with your arms straight and finish with your chin above the barBreathing: breathe out as you pull upSafety instructions: control your descent
Exercise 2: Press-upTargeted muscles: pecs and tricepsExercise: whether you are on your feet or your knees, breathe in as you lower the chest to the ground and breathe out as you extend your armsBreathing: breathe out as you extend your armsSafety instructions: do not arch your back
Exercise 3: SquatsTargeted muscles: quads and glutesExercise: lower the buttocks below knee level and move back to an upright positionBreathing: Breathe in as you go down and breathe out as you go upSafety instructions: contract the abs and push the glutes backwards as you go down and keep the back straight
Exercise 1: Jumping lungesObjective: develop cardio-vascular health and strengthen the quads and glutesExercise: 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 instructions: bend your back leg and keep your chest upright during the exercise.
Exercise 2: Kettlebell Push PressTargeted muscles: thighs and shouldersExercise: do a quarter squat, then stand up and raise the kettlebells above your head.Breathing: breathe out as you straighten up.Safety instructions: control your descent and tighten your abs during the entire exercise
Exercise 3: Kettlebell Single-Leg DeadliftTargeted muscles: hamstrings, glutes and backExercise: 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: breathe in as you lower the kettlebell, breathe out as you raise it.Safety instructions: keep your back straight and shoulders aligned
Exercise 1: Kettlebell SnatchTargeted muscles: quads, hamstrings and shouldersExercise: bring the kettlebell up to knee level. As you extend your body upward, use the pendulum motion to swing your arm above your head with the arm outstretched.Breathing: breathe out as you raise the kettlebellSafety instructions: keep your back flat
Exercise 2: American swingTargeted muscles: thighs, glutes and backExercise: stand upright with your feet hip-width apart. Thrust your hips forwards and swing the kettlebell above your head. Then lower it back down between your kneesBreathing: breathe out as you raise the kettlebellSafety instructions: thrust your glutes backwards and keep your back flat
Exercise 3: Kettlebell PressesTargeted muscles: shouldersExercise: push the kettlebells over the headBreathing: breathe out during the effort phaseSafety instructions: keep the abs contracted
CHECK OUR RANGE OF CROSS TRAINING PRODUCTSRelated tagsRelated tags :No items found.
Nature Sports
Wildlife ExplorationHorse RidingFishingGolfIndividual Sports
CyclingRunningTriathlonWalkingRacket Sports
BadmintonSquashTable TennisTennisFitness
BodybuildingFitness CardioCross TrainingGym PilatesZumba/ DanceYogaBoxing/Judu/KarateTarget Sports
ArcheryBilliardsDartsCarromMountain Sports
HikingTrekkingSkiingBackpackingCampingSnowboardingClimbing/ MountaineeringTeam Sports
FootballBasketballCricketHockeyRoller Sports
Roller SkatingScootering SkateboardingWater Sports
KayakingStand Up PaddleScuba DivingSnorkellingSwimmingAquagymSurfingBoatingMen
Women
Kids
Seniors
Family
Animals
Start a Sport
Return to Sport
Get fit
Injury Recovery
Lose Weight
Improve Performance
Nutrition
Summer
Checklist
Sport and Recreation
Monsoon
Aerate
Sustainable Practice
Sport and constraints
Safety And Security
Discovery a new sport
Sport for mental health
Winter
Real time
Short on time
Infographics
Videos
Podcasts
Coming soon ONLINE EVENTSShop onlineONLINE EVENTS allforsport.inSHOP ONLINE decathlon.in AdviceStoriesvideosAmbassadorBROWSE TOPICSPlayonline eventsGOOD br READS
….. come to those who subscribe.Once a month, we’ll send you a curated list of stories, tips, nutrition, and more.Thank you for the subscribeOops! Something went wrong while submitting the form.
Add Your Voice To Ours
Thank you! Your feedback has been received!Oops! Something went wrong while submitting the form.Something very cool comes your way
All you need advice and stories for your sport, delivered straight to your inbox (every month).Nothing more.Nothing less.Thank you! Your submission has been received!Oops! Something went wrong while submitting the form. P.S: You will enjoy this.Mar 2, 20215MIN READInitiation to Cross Training Week 2 Programme
To introduce you to cross training, here is the programme for the 2nd week, put together by Jimmy, our Domyos coach.READ MORE It consists of weekly sessions (remember to maintain a 48-hour recovery period between your 2 sessions).Session 1 WOD 1 Domyos Strap Training and Pull-up Bar
It is possible to add an optional weighted vest for added difficultyWarm-up Joint Activation
The following 3 exercises are to be done 3 times (gradually increasing in intensity each time):Exercise 1: Jumping with the Domyos Strap TrainingExercise 2: Dynamic core strength exercise (with or without a weighted vest)Exercise 3: Row exercise with the Domyos Strap Training You must complete 10 repetitions per exercise with 30 seconds of recovery time between each set of exercises.Exercise 1: Jumping with the Domyos Strap TrainingObjective: develop cardio-vascular health and strengthen the quadsExercise: lower the buttocks below knee level and rise up powerfully to jumpSafety instructions: do not land on your heels and keep the abs contracted
Exercise 2: Dynamic core strength exercise (with or without a weighted vest)Targeted muscles: rectus abdominis, transverse abdominis and oblique musclesExercise: with your arms straight, resting on your hands and toes, raise the pelvis to the point where your legs, hips and upper body are perfectly aligned. Switching between the right and left side, move to the side plank position while pushing the hips upwardsBreathing: breathe slowly and deeplySafety instructions: be careful not to arch your lower backEasier option: put your knees on the ground while keeping your hips high
Exercise 3: Row exercise with the Domyos Strap TrainingTargeted muscles: back and bicepsExercise: start with your arms outstretched and pull the Domyos Strap Training by bringing the elbows alongside the body at the endBreathing: breathe in as you pullSafety instructions: bend your knees slightly & keep your abs contracted
Main Training Session
Complete the following 3 exercises one after the other:Exercise 1: 5 pull-upsExercise 2: 10 press-upsExercise 3: 15 squats Do as many sets as you can in 20 minutesExercise 1: Pull-upTargeted muscles: back and bicepsExercise: start with your arms straight and finish with your chin above the barBreathing: breathe out as you pull upSafety instructions: control your descent
Exercise 2: Press-upTargeted muscles: pecs and tricepsExercise: whether you are on your feet or your knees, breathe in as you lower the chest to the ground and breathe out as you extend your armsBreathing: breathe out as you extend your armsSafety instructions: do not arch your back
Exercise 3: SquatsTargeted muscles: quads and glutesExercise: lower the buttocks below knee level and move back to an upright positionBreathing: Breathe in as you go down and breathe out as you go upSafety instructions: contract the abs and push the glutes backwards as you go down and keep the back straight
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.Session 2 WOD 2 Kettlebell Pull-up bar and Domyos Strap Training Strength Training Strap
Warm-up Joint Activation
Complete 2 sets of the following 3 exercises while gradually increasing the intensity with each set:Exercise 1: 20 jumping lungesExercise 2: 15 push pressesExercise 3: 10 kettlebell single-leg deadlifts (10 on each leg)Exercise 1: Jumping lungesObjective: develop cardio-vascular health and strengthen the quads and glutesExercise: 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 instructions: bend your back leg and keep your chest upright during the exercise.
Exercise 2: Kettlebell Push PressTargeted muscles: thighs and shouldersExercise: do a quarter squat, then stand up and raise the kettlebells above your head.Breathing: breathe out as you straighten up.Safety instructions: control your descent and tighten your abs during the entire exercise
Exercise 3: Kettlebell Single-Leg DeadliftTargeted muscles: hamstrings, glutes and backExercise: 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: breathe in as you lower the kettlebell, breathe out as you raise it.Safety instructions: 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:Exercise 1: 8 kettlebell snatches (alternate left/right)Exercise 2: 8 American swingsExercise 3: 8 pull-upsExercise 4: 8 kettlebell presses.Exercise 1: Kettlebell SnatchTargeted muscles: quads, hamstrings and shouldersExercise: bring the kettlebell up to knee level. As you extend your body upward, use the pendulum motion to swing your arm above your head with the arm outstretched.Breathing: breathe out as you raise the kettlebellSafety instructions: keep your back flat
Exercise 2: American swingTargeted muscles: thighs, glutes and backExercise: stand upright with your feet hip-width apart. Thrust your hips forwards and swing the kettlebell above your head. Then lower it back down between your kneesBreathing: breathe out as you raise the kettlebellSafety instructions: thrust your glutes backwards and keep your back flat
Exercise 3: Kettlebell PressesTargeted muscles: shouldersExercise: push the kettlebells over the headBreathing: breathe out during the effort phaseSafety instructions: keep the abs contracted
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.CHECK OUR RANGE OF CROSS TRAINING PRODUCTSRelated tagsRelated tags :No items found.