Other essential cross-training workouts

Cross-training is a sport that combines gymnastics, conditioning and weightlifting. It strengthens muscles and improves physical condition. WODANDGO tells you all you need to know about cross-training.

Build stamina with Kettlebell Swings

Visit Kettlebell Swings are a series of movements performed with specific training equipment (the kettlebell). The kettlebell is a weight with a handle that you place in front of you and grip with both hands. Spread your feet slightly wider than shoulder-width apart and bend your knees for this exercise.

Then lower the weight between your legs, bend at the hip and tilt your torso forward. Keep your back flat and look straight ahead. Use the strength of your buttock and foot muscles to reverse the movement and throw the training equipment forward, then straighten up.

Try to reach shoulder height in a few seconds and let the kettlebell drop back down between your legs. Make sure you have  good balance and total control of your body throughout the exercise. You can adjust the weight of the equipment, training times and number of repetitions to suit your performance level and physical condition.

Kettlebell Swings involve several muscles, thanks to the dynamic, continuous nature of the movements. As a result, you can increase your muscle mass, endurance and heart rate. You can also do fitness exercises to lose fat, particularly around the belly.

Strengthen your muscles with Dumbbell Movements

Dumbbell Movements are bodybuilding exercises that strengthen and work different muscles in the body. You can opt for these workouts to :

• promote muscle growth,
• lose weight,
• improve your coordination or balance.

They are mainly performed with a dumbbell, a piece of equipment that comes in the form of short weights with a handle in the center. It’s available in a variety of forms, so you can choose weights to suit your needs or level. The dumbbell is also practical and can be used at home or in the gym.

You can vary the exercises you do with this equipment, but the most popular are squats and shoulder presses. To perform squats, hold dumbbells in your hands. Place them at shoulder level, bend at the knees and hip to lower yourself into the squat position, then raise yourself back up.

Perform this movement several times for a few minutes before taking a break. For shoulder presses, keep the dumbbells at neck level. Push them up, over your head, and fully extend your arms.

Hold this position for three seconds and slowly lower the dumbbells back to the starting position. During training sessions,  control your posture and breathing so you don’t get out of breath during the exercise.

Increase your agility and strength with Box Jumps

To stimulate your foot muscles and develop your muscular endurance, the Box Jumps are effective fitness exercises. They also increase your physical and muscular strength. Whether you’re a top-level athlete or a beginner looking to improve your performance, you can add them to your training sessions.

Box Jumps are plyometric exercises that combine agility and endurance. To perform them, you need to jump onto a box from a squat position. They work the foot and hip muscles. To perform them, choose a stable box at an appropriate height.

Bend your knees slightly to gain momentum, then jump to land gently on the box. Repeat for a few minutes. Vary the movements with  unipodal jumps to make your workout more interesting.

Start by standing on one leg. Then bend your hip and knees to descend into a partial squat position. Jump up, keeping the second leg bent and slightly elevated to maintain balance.

Improve your body’s balance and stability with the Farmer Walk

A simple but effective exercise, the Farmer Walk (helps improve balance and stability. It also promotes overall muscle strengthening and belly fat reduction when you make it a daily exercise.

To practice, stand with your arms fully extended at your sides. Engage your abdominal and back muscles to stabilize your core. Walk slowly and make sure you control your movements and hold the weights firmly.

Concentrate on your balance by distributing your weight evenly over both feet. You can use the stabilizing muscles in your feet to do this. Start with short distances and build up gradually as you gain strength.

Depending on your physical condition, you can devote 15 minutes to the Farmer Walk during your training sessions.

How do you set up a cross-training program with these physical activities?

To create good cross-training programs, clearly define your objectives. This will guide you in your choice of activities and help you stay motivated until you reach your goals. Choose different exercises that call on different muscle groups and physical capacities.

Alternate strength movements such as squats, lunges and push-ups. Often includes endurance training sessions such as running or cycling. Also includes  flexibility and agility exercises for a complete program.

Distribute your sessions evenly throughout the week. Pay particular attention to your schedule and your ability to recover. Alternate days of intensive training with days of rest or light exercise to avoid fatigue. Your muscle tissue will rebuild faster if you do this.

Don’t forget active recovery techniques such as stretching, massage and relaxation. Monitor your progress over time and adjust training programs accordingly.

If you want to improve your performance, increase the intensity or duration of your sessions. This can be done byadding extra weight to your usual equipment. In addition, you need to invest in the right cross-training accessories to train comfortably and safely. You can find the best sports equipment on your WODANDGO store at very competitive prices.