Cross Training In Home Workout Routine

Cross Training Circuit In- Home

This Circuit is for 2-3 days per week.

On off days you will use the treadmill for your cardio/core/ab work!!!

Stretch Hard

*Treadmill - Warm-up 10 mins (walking) moderate speed, low incline.

*When you see (ABS) refer to bottom and pick out different exercises for them each time!

Your rest time in-between these exercises will be 30-60 secs only try to learn to time yourself this is imperative to your fat burning goal! The higher and faster your heart rate throughout your workout the fast and more fat you will be burning!!!!

Jump Squats 20+ consecutive reps 3 sets

(Quads) Squats 5lb- 20 lbs Dumbbells 20 reps 2 sets

Walking Lunges 15 lbs dumbbells 15 reps 4 sets

(ABS) Crunch with Punches (As many as you can) 1 set

Pelvic Thrust 50 reps with both legs on bench 1 set then 35 reps single leg 2 sets

(ABS)

(Quads + Glutes) Alternating Reverse Lunges 10lbs in ea hand 15 reps 1 set

(SUPERSET)

(If you have stairs walk up and down for 3 sets skipping a step ea)

(ABS)

(Back) Bench One arm row. 15lbs 35 reps 2 sets

(SUPERSET)

Weighted Jump Jacks. 1 minute

(Back) Bent over rows (reverse grip) 45 lbs 35 reps 1 set

(SUPERSET)

Shoulder Press 20-25lb dumbbells 30eps 1 set

(Shoulders) Lateral raise 20lb dumbbells 15-20 reps 2 sets

(SUPERSET)

Front Raise 15lb dumbbells 15 reps 2 sets

(SUPERSET)

Burpees 10 x 5 sets

Seated Bicep Curls (Dumbbells) 35lb ea hand 15 reps 2 sets

Chest Press w/ a crunch 35-40lb dumbbells 15 reps 2 sets

(SUPERSET)

Chest Flys w/ a crunch on bench or stability ball 25-30 lbs 15 reps 2 sets

(Triceps) Tri-Dips Bench (as many as you can) 2 sets add weight to advance

(ABS)

The Ultimate Ab Routine

Go to failure; do as many as you can of each exercise

Use very strict form!

Weighted Crunches

Use dumbbell. Keep lower back down. 2 sets

When completed start bicycle crunches (knees to elbows)

Twists

Using a dumbbell or just making a fist, you will sit on floor and angle urself about 45 degrees back and twist. Dumbbell or fist should touch ground. How long can you go?

1 set

Angled Weighted Side Crunches

Weight above head; rise toward sky or behind head. Elbow to hip. Big Squeeze!

Inverted Leg Lifts

Straight legs out, hips high. 1 set

This Circuit should be used for 2 to 3 days per week. You pick the days! But make sure you leave a day in-between so your body can recover. On your off days you will start doing your cardio!!! When you do your cardio you can add boot camp style to it which makes you work harder!! Keep up the cardio! Always 40 mins to an hour is best at high interval training small rests and best time for cardio is morning before you eat so you burn stored fat. You will need to have protein & water as soon as you can after cardio then your breakfast or lunch whatever point you are at during that day. And preworkout eat small!!!!!!

Cardio/Core/Abs

Treadmill walk for 5 to 10 mins. Then work your way up to higher speeds and higher incline. I suggest Incline @ 10 for 1 minute @ 3.5 speed & then 1.5 @ 6.0 or a sprint for 2 mins. Does this for 10 mins then begin to just walk fast or run for the rest of the 40 mins to an hour which ever you decide you are timing on. You want to work on your endurance so start slow and work your way up! :)

Beginner 10/10 interval workouts/treadmill or boot camp

Warm-up for 3-to-5 minutes

Do a high intensity (hard) activity for 10 seconds followed by...

Doing nothing, standing still and/or sitting down & completely resting for 10-to-30 seconds and...

Repeat this for 5 minutes

Rest 5-to-10 minutes

Repeat 0-to-5 more times

In this basic 10/10 interval workout you’re resting for 10-to-30 seconds instead of ONLY 10 seconds.

*(ABS) Choose 3 different exercises from above and do as many as you can for ea 1 set

*If you decide to do BOOTCAMP STYLE instead of Treadmill on some days this is how you would do it:

*Boot camp style is simple. It requires allot of bodyweight and going from one exercise to the other fast! High intensity, high reps; 20-30 range for short bouts; 30 secs -1min

Example: The goal is to rest for 10 secs mostly between all.

Jump Squats for 30 reps into mountain climbers for 50 secs.

Jumping Jacks or jump rope or both for another minute straight.

Box Jumps as many as you can in 50 secs.

Abs on floor -Bicycle crunches lower leg raises

Air boxing punches and always walking lunges!!