Health & Fitness

Cross Train Workout: Part 2

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 another sample workout from the Cross Train Method Program:

Side Plank Rotation: Targets core, shoulders, arms, and upper back.

  • The easiest way to start this exercise is by getting into a push up position.
  • From there, rotate onto your left side and take your right arm to the ceiling keeping the hips in a straight line.
  • As you exhale, rotate on to your tip toes and push your hips to the ceiling as you wrap your right arm underneath your body.
  • Try to touch your left hip with your hand to get a deeper oblique connection.
  • Inhale back to side plank, and exhale as you repeat 10-15 times on each side.

Teasers: Targets the core and thighs

  • Lie on your back with your legs extended flat on your mat and your arms straight up to the ceiling.
  • Before you move, squeeze your inner thighs together and your your abs to press your low back into the mat. You should feel most of your muscles activate here.
  • As you exhale, slowly lift your head until your feet are visible.
  • At this point, lift your legs off the mat as well (keeping them straight!) until you are balancing on your tailbone.
  • Do a mental check that your spine is straight, shoulders are relaxed, and core is in tight.
  • Take a deep breath in, and as you exhale slowly lower yourself back to the start position.
  • Repeat 5-10 times or until fatigued.

Overhead Squat: 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.

High Windmill: this exercise will increase your hamstring flexibility, tighten up the love handle areas and strengthen your low back.  

  • Start off in the standing position with the kettlebell in your right hand, locked out overhead. Your feet should be positioned slightly wider than shoulder width and your left foot should be angled away from the kettlebell at 45 degrees.
  • Start the movement by pushing your right hip out and back as you reach the left hand down to the floor, eventually placing it inside your left foot.
  • Once you have touched the floor with your left hand you then stand back up.
  • You can modify this exercise by bending your left knee.

Handwalk: Stretches the neck, lower back, and hamstrings while working the arms and core.

  • Start by standing at the back of your mat.
  • Slowly tuck your chin to your chest and roll the spine down until your hands touch the floor.
  • Take a few breaths in this hamstring stretch before walking your hands forward into a push up position.
  • Hold at the top of a push-up for 2 seconds then slowly walk your hands back to your feet keeping your legs straight the entire time.
  • Repeat 8-10 times and keep a steady pace.

 By Dylan Davies

Previously:

  • “Cross Train Workout: Part 1” by Dylan Davies

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