CROSS-TRAINING SESSION

The ultimate cross-training session with multiple activities; calisthenics, running and swimming combined in a single workout.

Aim for you best effort during the calisthenics portion by doing the maximum amount of pull-ups in a single try and completing as many crunches as possible in 2 minutes.

The 3-mile run should be conducted in a controlled manner. Time is not a factor in this endurance activity.

Likewise, the swim in not intended to be a timed event. Prior to the cool-down, do 2 sets of treading water in a relaxed fashion.

CROSS-TRAINING WORKOUT including exercises, sets & reps

http://hubpages.com/health/GET-FIT-The-Exercise-Plan-for-14-20-August

QUICK WORKOUT

A relatively quick workout designed to enhance core stability, muscular strength and stamina. Sets of crunches were included to improve abdominal strength while planks were designed to upgrade core stability. Pull-ups were featured to remedy any upper body strength shortfalls.

Prior to the cool-down, an intense 5 minute circuit was included to develop total-body muscular endurance and stamina. The goal was to complete as many rounds as possible (AMRAP) of crunches, squat thrusts, push-ups and dorsal raises completing 5 reps of each exercise then immediately moving on to the next.

FULL WORKOUTS INCLUDING EXERCISES, SETS & REPS

http://hubpages.com/health/DAILY-EXERCISE-PLAN-7-13-August

QUICK WORKOUT FOR CORE DEVELOPMENT & MUSCULAR ENDURANCE

This training session includes core development exercises followed by an intense five minute circuit.

Core stability directly enhances overall physical fitness. The primary core strength exercise used during this workout is crunches. The crunches are supplemented by a plank and bridge series.

The five minute circuit includes hip thrusts, sit-ups, donkey kicks and the front leaning rest position (starting position for push-ups). The goal is to complete as many rounds as possible (AMRAP) in five minutes. Do 5 repetitions of each exercise (5 seconds for the front leaning rest) then move immediately to the next exercise.

FULL WORKOUT TABLE PLUS WEEKLY ROUTINE