This training method is quickly becoming the ultimate discipline for getting back in shape. Cross training is for everyone, men and women alike, and consists of combining different fitness activities and working on several different physical attributes within the same training session. The recommended sessions are short and fun, ideal for those who wish to improve their physical and mental capacity, as well as their overall physical condition. What's more, this is something that can be done all year round!
The goal is to do a number of so-called functional movements intensely and in rapid succession to exercise all of the body's muscle groups.
Try Cross Training for One Month
To get you started with cross training, here is a full programme put together by Jimmy, our Domyos coach. You can use it in addition to or instead of your usual fitness routine. This programme lasts 4 weeks, with 2 sessions a week. So that your body can recuperate properly, you need to allow 48 hours of recovery time between each workout.
To perform these WODs (workout of the day), you will need the following accessories:
1 pull-up bar
1 DST (suspension strap)
Combine muscle building exercises ²and cardio training. Training with Kettlebell will give you more strength, power and flexibility, as well as greater endurance.
The pull-up is a classic bodyweight muscle building exercise that's perfect for exercising your back, trapezius, arms (biceps) and pecs.
Accessible to all: manage the level of difficulty according to the incline of your bodyweight. Lightweight and small in size: take it with you everywhere in its bag
The Coach's Instructions
Cross Training uses basic functional movements which need to be learned correctly beforehand in order to be able to execute them safely at higher levels of intensity. Watch the videos and follow the safety instructions.
Do a proper warm-up before each cross training session. The goal is to activate the joints that will be used during the session and prepare your body for the various exercises in order to minimise the risk of injury. Do each warm-up exercise gradually working through the full range of the joint's movement.
Adjust the level of physical effort and the weights used to your fitness level (you can increase the difficulty of the exercises by using a weighted vest.)
Maintaining the level of intensity or sticking to the set time period recommended for a particular exercise in the programme should never take priority over the technical quality of your movements or your posture.
Have a bottle of water handy to re-hydrate during recovery periods.
Get a fitness mat for the floor exercises and a stopwatch to time your workouts.
Turn on some music to get yourself in the mood ... and push yourself! Enjoy your workout!