Cross Training Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Cross Training Workout Plan

Cross Training Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Cross Training Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3
Cross Training Body Weight Workout

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
3 sets, 25 reps
3 25 --:--
Lats / Intermediate
3 sets, 10 reps
3 10 --:--
Abs / Beginner
3 sets, 30 reps
3 30 --:--
--
--
2 sets, 00:01:00
2 00:01:00 --:--
--
--
2 sets, 00:01:00
2 00:01:00 --:--
--
--
2 sets, 00:01:00
2 00:01:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

This cross training workout is designed to help you achieve total body fitness. It incorporates body toning as well as improving cardio. Try to get through the workout without taking any breaks and as short of a break as you can in between supersets. Although this workout will be more difficult then going to the gym and doing a few exercise machines over a 45 minute span it will be worth it for the results.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The cross training routine is a set of three workouts that get exercisers ripped, improve aerobic endurance and make people stronger in 30 days. The cross training workout plan is an intermediate level program that gets significant results, fast. What is Cross Training?Cross training means to wo... more

The cross training routine is a set of three workouts that get exercisers ripped, improve aerobic endurance and make people stronger in 30 days. The cross training workout plan is an intermediate level program that gets significant results, fast.

What is Cross Training?

Cross training means to work out using different types of exercises and activities. Only doing one type of training, such as always performing the same weight machine routine, builds limited strength. Using variety in workouts allows people to train in multiple ways, which results in cross training benefits such as increased functional strength, fewer injuries and better overall health and fitness.

The cross training program provides all of these benefits in a simple, complete set of cross training workouts.

Cross Training Body Weight Workout

The first workout of the cross training program uses body weight for resistance. It includes popular cross training exercises such as push-ups, pull-ups and crunches. Exercisers do three sets of 25 to 30 push-ups, 10 to 12 pull-ups and 30 to 40 crunches. Three sets is an optimal amount for muscle tone and endurance. The exercises use various rep ranges because of the different difficultly level of the exercises.

The second half of the workout comprises three jump rope exercises. The routine calls for two sets of each exercise. People jump for one minute during each exercise with no rest in between.

Cross Training Jumping Workout

The second of the cross training workout routines is the jumping workout, The workout begins and ends with a jumping exercise. The first exercise is called the iso-explosive bodyweight jump squat. It is a challenging plyometric exercise that primarily works the legs and glutes. It also challenges the core and involves the upper body.

The workout ends with three sets of 30 to 50 jumping jacks. The jumping workout is designed to maintain an elevated heart rate to improve aerobic endurance and muscular endurance.

There are four other exercises in the cross training jumping workout. These include the decline push-up, dumbbell curl, tricep dip, and dumbbell step-ups. Together, these cross training exercises target the arms, chest, shoulders, and legs.

Cross Training Body Toning Workout

The third cross training workout is the body toning workout. The body toning workout uses exercises that challenge the core and involve multiple body parts. The cross training exercises in this workout improve coordination and balance, thereby preparing the body for various activities. A cross training workout uses many types of challenging exercises so a person is able to do a wide range of activities.

For example, this workout begins with the dumbbell squat and press exercise. The dumbbell squat and press is called a total-body exercise because the squats work the lower body and the press works the upper body. These two motions combined in one exercise is more challenging than doing a dumbbell squat separately from a dumbbell press.

This cross training workout also includes Swiss ball exercises. Using a Swiss requires greater core strength and coordination than exercising without one.

The cross training workout plan comprehensively trains people to handle whatever is throw at them. It provides the aerobic benefits of cardio and the strength benefits of weight lifting.

Cross Training Jumping Workout

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Workout Plan Logging
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
3 sets, 10 reps
3 10 --:--
Chest / Intermediate
3 sets, 20 reps
3 20 --:--
Biceps / Beginner
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 12 reps
3 12 --:--
--
--
3 sets, 20 reps
3 20 -- --:--
--
--
3 sets, 30 reps
3 30 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

This cross training workout is designed to help you achieve total body fitness. Just like anything in life if it was easy everyone would do it, this workout is no different. It may be a little more difficult then what you are used to but when you start losing weight, having more energy, and are over all more happy you will see that it was worth the extra effort.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The cross training routine is a set of three workouts that get exercisers ripped, improve aerobic endurance and make people stronger in 30 days. The cross training workout plan is an intermediate level program that gets significant results, fast. What is Cross Training?Cross training means to wo... more

The cross training routine is a set of three workouts that get exercisers ripped, improve aerobic endurance and make people stronger in 30 days. The cross training workout plan is an intermediate level program that gets significant results, fast.

What is Cross Training?

Cross training means to work out using different types of exercises and activities. Only doing one type of training, such as always performing the same weight machine routine, builds limited strength. Using variety in workouts allows people to train in multiple ways, which results in cross training benefits such as increased functional strength, fewer injuries and better overall health and fitness.

The cross training program provides all of these benefits in a simple, complete set of cross training workouts.

Cross Training Body Weight Workout

The first workout of the cross training program uses body weight for resistance. It includes popular cross training exercises such as push-ups, pull-ups and crunches. Exercisers do three sets of 25 to 30 push-ups, 10 to 12 pull-ups and 30 to 40 crunches. Three sets is an optimal amount for muscle tone and endurance. The exercises use various rep ranges because of the different difficultly level of the exercises.

The second half of the workout comprises three jump rope exercises. The routine calls for two sets of each exercise. People jump for one minute during each exercise with no rest in between.

Cross Training Jumping Workout

The second of the cross training workout routines is the jumping workout, The workout begins and ends with a jumping exercise. The first exercise is called the iso-explosive bodyweight jump squat. It is a challenging plyometric exercise that primarily works the legs and glutes. It also challenges the core and involves the upper body.

The workout ends with three sets of 30 to 50 jumping jacks. The jumping workout is designed to maintain an elevated heart rate to improve aerobic endurance and muscular endurance.

There are four other exercises in the cross training jumping workout. These include the decline push-up, dumbbell curl, tricep dip, and dumbbell step-ups. Together, these cross training exercises target the arms, chest, shoulders, and legs.

Cross Training Body Toning Workout

The third cross training workout is the body toning workout. The body toning workout uses exercises that challenge the core and involve multiple body parts. The cross training exercises in this workout improve coordination and balance, thereby preparing the body for various activities. A cross training workout uses many types of challenging exercises so a person is able to do a wide range of activities.

For example, this workout begins with the dumbbell squat and press exercise. The dumbbell squat and press is called a total-body exercise because the squats work the lower body and the press works the upper body. These two motions combined in one exercise is more challenging than doing a dumbbell squat separately from a dumbbell press.

This cross training workout also includes Swiss ball exercises. Using a Swiss requires greater core strength and coordination than exercising without one.

The cross training workout plan comprehensively trains people to handle whatever is throw at them. It provides the aerobic benefits of cardio and the strength benefits of weight lifting.

Cross Training Body Toning Workout

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Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
3 sets, 10 reps
3 10 -- --:--
Abs / Intermediate
3 sets, 00:01:00
3 00:01:00 --:--
Chest / Expert
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 10 reps
3 10 -- --:--
--
--
3 sets, 20 reps
3 20 --:--
--
--
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 10 reps
3 10 --:--
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Hammer Curl repetitions are listed per arm. If your goal is to have total body fitness then this is the workout for you. The cross training workout keeps your body guessing and this allows for maximum results. Along with doing these workouts it is very important that you are getting enough rest and eating foods that will give you energy. Also make sure that you are drinking plenty of fluids during the workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The cross training routine is a set of three workouts that get exercisers ripped, improve aerobic endurance and make people stronger in 30 days. The cross training workout plan is an intermediate level program that gets significant results, fast. What is Cross Training?Cross training means to wo... more

The cross training routine is a set of three workouts that get exercisers ripped, improve aerobic endurance and make people stronger in 30 days. The cross training workout plan is an intermediate level program that gets significant results, fast.

What is Cross Training?

Cross training means to work out using different types of exercises and activities. Only doing one type of training, such as always performing the same weight machine routine, builds limited strength. Using variety in workouts allows people to train in multiple ways, which results in cross training benefits such as increased functional strength, fewer injuries and better overall health and fitness.

The cross training program provides all of these benefits in a simple, complete set of cross training workouts.

Cross Training Body Weight Workout

The first workout of the cross training program uses body weight for resistance. It includes popular cross training exercises such as push-ups, pull-ups and crunches. Exercisers do three sets of 25 to 30 push-ups, 10 to 12 pull-ups and 30 to 40 crunches. Three sets is an optimal amount for muscle tone and endurance. The exercises use various rep ranges because of the different difficultly level of the exercises.

The second half of the workout comprises three jump rope exercises. The routine calls for two sets of each exercise. People jump for one minute during each exercise with no rest in between.

Cross Training Jumping Workout

The second of the cross training workout routines is the jumping workout, The workout begins and ends with a jumping exercise. The first exercise is called the iso-explosive bodyweight jump squat. It is a challenging plyometric exercise that primarily works the legs and glutes. It also challenges the core and involves the upper body.

The workout ends with three sets of 30 to 50 jumping jacks. The jumping workout is designed to maintain an elevated heart rate to improve aerobic endurance and muscular endurance.

There are four other exercises in the cross training jumping workout. These include the decline push-up, dumbbell curl, tricep dip, and dumbbell step-ups. Together, these cross training exercises target the arms, chest, shoulders, and legs.

Cross Training Body Toning Workout

The third cross training workout is the body toning workout. The body toning workout uses exercises that challenge the core and involve multiple body parts. The cross training exercises in this workout improve coordination and balance, thereby preparing the body for various activities. A cross training workout uses many types of challenging exercises so a person is able to do a wide range of activities.

For example, this workout begins with the dumbbell squat and press exercise. The dumbbell squat and press is called a total-body exercise because the squats work the lower body and the press works the upper body. These two motions combined in one exercise is more challenging than doing a dumbbell squat separately from a dumbbell press.

This cross training workout also includes Swiss ball exercises. Using a Swiss requires greater core strength and coordination than exercising without one.

The cross training workout plan comprehensively trains people to handle whatever is throw at them. It provides the aerobic benefits of cardio and the strength benefits of weight lifting.

63 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Flat Bench
  • Chin-Up Bar
  • Exercise Mat
  • Dumbbells
  • Box
  • Barbell
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Cross Training Workout Plan

63 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Flat Bench
  • Chin-Up Bar
  • Exercise Mat
  • Dumbbells
  • Box
  • Barbell
Show All