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: 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.
When you join our subscribe list, you get access to the best of sports inspiration, tips, stories and more to practice your sport. Just One Digest Per Month (Promise)
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
