Health & Fitness

Cross Train Workout: Part 1

Photo credit: Fitsugar

By using a structured combination of high-intensity training, Pilates, and dynamic stretching, you will improve your body composition, stamina, core strength, and flexibility. Combined with a plant-based nutrition program, The Cross Train Method is designed for results and will get you in the best shape of your life.

This is a sample workout from the Cross Train Method Program:

Pilates 100’s: The official Pilates warm-up designed to heat and work your entire body with an emphasis on the core.

  • Lie on your back, lift your head and shoulders off your mat as you extend your legs and arms straight.
  • As your arms pump at your sides, take deep breaths in for five counts and out for five counts (Do 10 sets of these until you hit 100).
  • As you exhale focus on squeezing your abs in like you’re putting on pants that are too small. By squeezing your abs in as you work them, you’re promoting a flat stomach and you will experience the full benefits of this exercise.

Advanced Criss-Cross: A more advanced version of traditional bicycles to target thighs and obliques. 

  • Lie on your back with your legs lifted to tabletop. In tabletop, your knees are bent directly above your hips, and your shins go flat across at 90 degrees.
  • Supporting your head with your hands, curl your head and shoulders off the mat as high as you can and straighten both legs like scissors, one up towards the ceiling and the other one reaching out and hovering above your mat.
  • Twist toward your top leg by bringing the elbow as close to the knee as possible but also keep both legs straight.
  • As you exhale, fully engage your abdominals, rotate to the other side, and switch your legs.
  • Repeat for 1 to 2 minutes or until fatigued. 

Kettlebell Swing: The overhead squat is a great exercise to develop all the major muscle groups in your legs while increasing shoulder strength and flexibility.  

  • Start off in the standing position with the kettlebell in your right hand, locked out overhead.  Your feet should be slightly wider than shoulder width.
  • Begin by slightly twisting at the waist (towards the kettlebell) and then squatting down until your hips are parallel with your knees as you plant the left hand inside the left foot.
  • Then return to the starting position.  The real challenge is to maintain an equal distribution of weight on both legs while keeping your heels on the ground throughout the movement.

Push-Press: This is a big movement that targets the front of your legs, shoulders and arms.

  • Start out holding the kettlebell in what is called the “rack position.” In the rack position the kettlebell is resting in the V shape crevice created by your bicep and forearm while your elbow rests on or towards your hip.
  • Once you are in the rack position dip down no more than a foot in order to load your legs and then standup as you drive the kettlebell overhead.

Squat Rotation: Stretches the hips and upper spine while working the legs.

  • Start with your feet in parallel wider than shoulder width.
  • Keeping your back flat and your heels on the floor, squat down and place both hands on the inside of your feet.
  • Keeping your hips low, exhale as you rotate one arm towards the ceiling.
  • Inhale as you place the hand back on your mat and exhale as you rotate to the opposite side.
  • Place both hands on the mat as you straighten your legs for a hamstring stretch.
  • Repeat 8-10 times and keep a steady pace.

By Dylan Davies

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