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Cross Training Program – Build Muscle, Get Fit and Lose Weight all in One Workout
3 August 2009 3:59 am
If you’ve been stuck in an exercise rut, repeating the same old exercises, with barely any results, then maybe your body needs to be shocked by something new and different. Cross training is a workout that constantly changes, working all systems in the body from musculo-skeletal and cardiovascular. What’s the benefit? A body like Jose and Juanita over there, fit and strong with the explosive power of a leopard!
What is cross training?
You can read the dictionary definition of cross training, however, I like to call it the ultimate ‘Smash-em-up’ session! You know those days when you’ve got pent up stress, or you are feeling down, they are the best days to get into that gym (or lounge room) and go NUTS! Crank up the music, don’t worry what other people may think (security may be called) because when cross training you do whatever it takes to get your heart leaping out of your chest, and sometimes that means going crazy!!
Cross training is the combining of different exercises for different parts of the body that will improve strength, agility, fitness, and power. It usually involves big compound movements where multiple joints are working at once which elevates the heart rate giving the person a cardiovascular and strength workout at the same time. Explosive movements, such as jumping, build strength and fitness at the same time which is the ultimate aim.
Who should cross train?
Anyone who wants a body that is lean, muscular, well proportioned, but not overly pronounced. If you imagine on one end of the spectrum a marathon runner, and on the other a bodybuilder, a cross trainer’s body will fall right in the middle.
People requiring explosive movements for sport or work benefit greatly from cross training, and the general population who have limited time to exercise and need to kill two birds with one stone (ie lose weight and tone up).
Who should-not cross train?
- Beginners
- People looking for a lot of muscle bulk,
- people with back/neck/knee issues,
- pregnant women,
- elderly,
- if you are really inflexible be careful not to injure yourself by going beyond your range of motion
How to create your own cross training workout for your total body
Pick 6 strength training exercises, 2 x leg, 1 x back, 1 x chest, 1x shoulder and either a bicep or triceps exercise. Pick 3 plyometric exercises. Create three different circuits of three exercises as follows:
#1: 2 x leg + 1 plyometric: Repeated for 3 sets (no rest between sets)
60sec break
#2: Back, Chest + 1 plyometric: repeated for 3 sets (no rest between sets)
60sec break
#3: Shoulder and arm + 1 plyometric repeated for 3 sets (no rest between sets)
60sec break
#4 Cool-down: Abs and stretch.
Tips for the exercises you choose:
- Must be compound, ie more than one joint is moving. For example bicep curls are isolated (only your elbow moves) so you’d have to add something in such as squats while you curl.
- Body-weight exercises are best, such as push-ups, chin-ups, reverse pull-ups, dips, Swiss ball work.
- Use a heart rate monitor and set a lower limit so it beeps if your heart drops below 65% maximum.
- If your heart rate drops too low, jog on spot, skip or do whatever you can to lift it up, then continue.
- Strength exercises may be performed a bit faster than a normal weights session to keep heart rate up.
Example workout
Click here for a larger, printable version of the workout below:
Signs of a good workout
- The pool of sweat on the floor
- Your heart rate stayed above 65% the whole time
- You have shaky muscles which are sore the next day
- You can’t decide if your lungs or limbs are more exhausted
Watch this You Tube Clip for some plyometric ideas (I think these guys are wannabe break dancers!)
Your 5 day weekly plan
Depending on your body type, structure your weekly workouts as follows:
- For emphasis on weight loss;
Day 1: Run
Day2: Cross train
Day 3: Run
Day 4: Cross train
Day 5: Rest
Day 6: Yoga/Pilates/stretch
Day 7: Rest
- For emphasis on Muscle growth
Day 1: Cross train
Day 2: Legs (weights)
Day 3: Cross Train
Day 4: Upper (weights)
Day 5: Rest
Day 6: Yoga/Pilates/stretch
Day 7: Rest
What to do next…
Print up the above program, make sure you understand all the exercises I have given you. If not, substitute your own exercises that you feel comfortable doing. Click on the Plyometrics link if you need more plyometric suggestions.
Dig up your heart rate monitor. If you don’t have one, just learn how to count your pulse over a 6 second period and add a zero (eg 15 beats in 6 seconds means a HR of 150bpm).
Get to the gym/park/garage/lounge room, clear the space you need, get the equipment you need before you warm up. Crank up your music and off you go! The above workout should take about 40-50mins.
Let me know how you go. Do you have any awesome cross training exercises to share with readers??? Remember, don’t make it complicated, and don’t stop moving!
Tagged As: Cross training, exercise, fitness, strength, tone, Weight loss
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[...] Amelia Burton wrote an interesting post today onCross Training: Can You Build <b>Muscle</b>, Get Fit and Lose Weight all <b>…</b>Here’s a quick excerpt [...]
[...] Amelia Burton wrote an interesting post today onCross Training: Can You Build Muscle, Get Fit and Lose Weight all <b>…</b>Here’s a quick excerpt [...]
[...] Amelia Burton wrote an interesting post today onCross <b>Training</b>: Can You Build Muscle, Get Fit and Lose Weight all <b>…</b>Here’s a quick excerpt [...]
Everyone would like to be fit and fine. So exercise is the best option. But there is no need to spend hours and hours for exercise or no need to despair, fitness trainers and sports professionals. Even twenty minutes or ten minutes per day will result in benefits ranging from weight loss, to firming, de-stressing and giving a sense of well-being.
[...] Cross Training: Can You Build Muscle, Get Fit and Lose Weight all in One Workout? (ameliaburton.com.au) [...]
Great article on cross-training.
Thanks for including the workout chart
[...] Cross Training: Can You Build Muscle, Get Fit and Lose Weight all … [...]
[...] Cross Training: Can You Build Muscle, Get Fit and Lose Weight all … [...]
Thanks DR,
Glad you liked it! I hope the printout is splattered with sweat marks!
Amelia
[...] Follow this link: Cross Training: Can You Build Muscle, Get Fit and Lose Weight all … [...]
[...] Cross Training: Can You Build Muscle, Get Fit and Lose Weight all … [...]
Great post! Thanks for sharing this with everyone!
I would suggest to consider targeting the muscles on your weaker side first to maintain muscle balance.
To find out more weight lifting, you may want to consider visiting this site.
worldfitnessnetwork.com
[...] Cross Training: Can You Build Muscle, Get Fit and Lose Weight all in One Workout? (ameliaburton.com.au) Related Posts [...]
hi,
nice post.
can you tell me the name of the person (male) in the above photo-at top of page. i ve read a book by him, about fitness but now i don’t have that book and i also forgot the name of book as well author’s name. so plz if you can tell me his name or any book by him, would be very regarding.
Thanks.
The Dr Max Powers Anabolic Stack is the most effective product ive tried, I used1 stack pack (pack of pills) per day for exactly 4 weeks.
For the first week nothing really different happened to me just felt jittery during the day but then week two rolled around and that was when things started to be noticed. So here I am at the end of the cycle, last pills were taken yesterday and im about 14lbs heavier and alot stronger.
I recommend this to anyone wanting a bit of a jolt with stuborn plateus. Ofcourse its not a miracle pill, you have to go hard when at the gym, get good recovery time and eat sensibly.
I plan on doing another cycle in a month or so. Unlike other pro-hormones, and testosterone boosters, that make you feel you’re just swallowing thin air packaged in plastic, this stuff actually works, from power to lift to mind aggression it works.
[...] Cross Training: Can You Build Muscle, Get Fit and Lose Weight all in One Workout? (ameliaburton.com.au) [...]
Hi SAN,
I am afraid I bought that photo from istock photo website. There isn’t any information on there to say where the photo came from. I am sorry I couldn’t be of more help.
Amelia
Hi Tom Sers,
Thanks for the tip I haven’t used the product or read any reviews but its good to hear it worked for you.
Amelia
[...] Cross Training: Can You Build Muscle, Get Fit and Lose Weight all in One Workout? (ameliaburton.com.au) [...]
It was quite helpful. thanks for sharing it. I most certainly will share it with my friends. Many thanks
great program you have there i loved doing it,do you have any more ,be good if you did so i can have a few of programs to stick to without becoming bored,Thanks hope you can help.
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