Jimmy, our Domyos coach has put together this 4 week cross training programme. It consists of 2 weekly sessions (remember to maintain a 48 hours recovery period between your 2 sessions).

Session 1 / WOD 1: Kettlebell and Domyos Strap Training

It is possible to add an optional weighted vest for added difficulty


Warm-up/ Joint Activation

The following 3 exercises are to be done 3 times (gradually increasing in intensity each time):

  • Exercise 1: 10 suspended lunges for each leg with the DST
  • Exercise 2: 10 hip lifts with the DST
  • Exercise 3: 10 jumps with the DST

Between each set of exercises, give yourself 30 seconds of recovery time.

Exercise 1: Suspended lunges with the Domyos Strap Training

  • Targeted muscles: quads, glutes
  • Exercise: push the suspended leg backwards as you go down
  • Breathing: breathe out as you go up
  • Safety instructions: keep the back flat with the upper body in a vertical position and keep your legs stable on the ground

Exercise 2: Hip lifts with the Domyos Strap Training

  • Targeted muscles: glutes
  • Exercise: keep the suspended legs slightly bent with your shoulders on the ground and arms alongside the body. Extend the hips and push the pelvis upwards to align the body
  • Breathing: breathe out as you push the hips upwards
  • Safety instructions: keep your back flat

Exercise 3: Jumping with the Domyos Strap Training

  • Objective: develop cardio-vascular health and strengthen the quads
  • Exercise: lower the buttocks below knee level and rise up powerfully to jump
  • Safety instructions: do not land on your heels and keep the abs contracted


Main Training Session

Complete the following 4 exercises one after the other as quickly as possible:

  • Exercise 1: 50 kettlebell cleans (alternate right/left side)
  • Exercise 2: 50 kettlebell lunges (alternate right/left side)
  • Exercise 3: 50 sit-ups
  • Exercise 4: 50 kettlebell deadlifts

Exercise 1: Pull-up

  • Targeted muscles: shoulders and thighs
  • Exercise: bring the kettlebell up to knee level. By extending the body, pull the kettlebell up to shoulder level
  • Breathing: breathe out during the effort phase
  • Safety instructions: keep your back flat

Exercise 2: Kettlebell Lunge

  • Targeted muscles: quads, glutes
  • Exercise: start with your feet aligned and the kettlebell held at chest level. Move one leg forwards, bend the rear leg and return to the initial position. Switch leg each time
  • Breathing: Breathe in as you go down and breathe out as you go up
  • Safety instructions: be sure to keep your knee over your ankle when your leg is in the forward position

Exercise 3: Sit-Up

  • Targeted muscles: rectus abdominis
  • Exercise: lie on your back, then sit up and place your hands behind your feet
  • Breathing: breathe out as you sit up
  • Safety instructions: keep your navel tucked in

Exercise 4: Kettlebell Deadlift

  • Targeted muscles: hamstrings, glutes and back
  • Exercise: lower the kettlebells to calf level and raise them until the body is fully extended. The arms stay straight
  • Breathing: breathe in as you go up
  • Safety instructions: keep your back flat and push the glutes backwards. The knees are slightly bent

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 and Pull-up Bar

Warm-up/ Joint Activation

Do the following 2 exercises one after the other for 4 minutes in total:

  • 20 mountain climbers
  • 20 squats

Give yourself 1 minute of rest. Follow this up by repeating the following 2 exercises for another 4 minutes:

  • 10 kettlebell presses
  • 10 sit-ups

Exercise 1: Mountain Climbers

  • Targeted muscles: abs
  • Exercise: adopt the plank position, facing down with your arms outstretched and bring one knee to your chest followed by the other knee
  • Breathing: breathe out as you bring the knee to your chest
  • Safety instructions: do not arch your back

Exercise 2: Squats

  • Targeted muscles: quads and glutes
  • Exercise: lower the buttocks below knee level and move back to an upright position
  • Breathing: Breathe in as you go down and breathe out as you go up
  • Safety instructions: contract the abs and push the glutes backwards as you go down and keep the back straight

Exercise 3: Kettlebell Presses

  • Targeted muscles: shoulders
  • Exercise: Start by standing upright and push the kettlebell up and over the head
  • Breathing: breathe out during the effort phase
  • Safety instructions: keep the abs contracted

Exercise 4: Sit-Up

  • Targeted muscles: rectus abdominis
  • Exercise: lie on your back, then sit up and place your hands behind your feet
  • Breathing: breathe out as you sit up
  • Safety instructions: keep your navel tucked in


Main Training Session

Do 10 sets of the following 2 exercises as quickly as possible:

  • Exercise 1: 10 kettlebell thrusters
  • Exercise 2: 10 toes to bar (or knees to elbow = simpler solution)
  • 10 sit-ups

Exercise 1: Kettlebell Thruster

  • Targeted muscles: quads, glutes and shoulders
  • Exercise: do a complete squat followed by a press
  • Breathing: breathe out as you go up
  • Safety instructions: control the descent and keep your abs contracted

Exercise 2: Toes to bar or knees to elbow (simpler solution)

  • Targeted muscles: rectus abdominis
  • Exercise: while hanging from a pull-up bar, bring your feet to the bar (toes to bar) or your knees to your armpits (knees to elbow)
  • Breathing: breathe out during the effort phase
  • Safety instructions: remember to tense your body throughout the exercise

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 PRODUCTS

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