3 KILLER “Cross Training” Workouts

I am back!

One more day before the weekend and that also marks an announcement that I will have for you on how to get amazing coaching from me at an amazing deal. This will be great if you have any injuries that just won’t go away and you don’t know what to do about it.

Now let’s get to what I have for you today.

After Tuesday’s very popular workout post, I wanted to share another workout post before the weekend.

It is once again from Tyler Bramlett.

Enjoy!

Rick Kaselj, MS

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Hey, what’s up?

I am not sharing one, but actually, three different workouts that you can use utilizing my progressive movement technology! Each one of these is a cross-training workout, and you are going to follow along with either the beginner, intermediate or advanced variation to get a good idea of what progressive movement technology is. Basically, what this means is, from the beginner to intermediate and intermediate to advanced workouts.

The workout is going to become more difficult in terms of movement complexity and overall duration at the same time. This way you can constantly progress, even though you are doing some of the same exercises, and you can get the best results possible over time. So check them out, follow along and let us know what you think.

CLICK HERE to watch the YouTube Video

Alright, you guys! For the beginner variation of this workout, you are going to set the timer for ten minutes. You are going to let that timer go for ten minutes and during that time you are going to see how many rounds you can do of the following three exercises. So, use a pair of rings, a TRX, or a barbell at about waist height so you can do bodyweight rows.

Beginner Variation

#1 – Bodyweight Row

Bodyweight_Row

Bodyweight Row

Attach a TRX or set of rings to an elevated, secure area, like a door frame. Hold a handle in each hand at chest height, then step forward to increase the angle of your body. Keep your body in alignment and a slight bend in your arms. Pull from your elbows, keeping your upper arms close to your sides as you pull your body upward towards your hands. Slowly reverse the movement to return to the starting inclined position. Repeat the movement.

#2 – Touch Jump

Touch_Jump

Touch Jump

Start in an upright standing position with your feet shoulder-width apart. Bend your knees and hinge from your hips to lower your hands to the ground. Touch the ground with both hands, then raise back up to a standing position, raising your arms overhead and jumping at the top position. Repeat the movement.

#3 – Dumbbell/Kettlebell Swings

Dumb_bell_Swing

Dumbbell/Kettlebell Swing

Begin in an upright standing position with your legs slightly wider than shoulder-width apart. Hold a dumbbell or kettlebell in front of your body with both hands. Hinge from your hips and bend your knees as you use your arms to swing the weight between your legs. Thrust your hips forward as you raise back to a standing position, swinging your arms upward to head height. Repeat the movement.

Now the goal is to see how many sets of 5 rows, 5 touch jumps and 5 swings you are able to complete in 10 minutes. Record this number. Once you see a significant improvement from where you started to where you are now, move on to the intermediate variation of this exercise.

For the intermediate variation, you are going to be utilizing this progressive movement technology and make each one of the three exercises from the beginner workout slightly more difficult. We are going to start first by lifting your rings up or a pull-up bar and do a Jumping Pull Up to slow negative and that’s about 3 seconds negative.

Intermediate Variation

#4 – Jumping Pull Up

Jumping_Pull_Up

Jumping Pull Up

You will need to raise your rings to hang overhead or use a pull-up bar. Hold onto the bar with both hands facing inward, approximately shoulder-width apart. Jump up and pull with both arms to bring your hands to head height and pause in this position. Slowly, lower your body to the starting position with a count of 3. Repeat the movement.

#5 – Burpee Variation

Burpee_Variation_

Burpee Variation

Start in an upright standing position with your feet shoulder-width apart. Bend your knees and hinge from your hips to lower both hands to the ground. Jump back with both feet to move your body into a straight-arm plank position. Engage your core and keep your head, shoulders, hips, and knees in alignment. Hop forward with both feet and raise back up to a standing position. Jump with both arms overhead at the top position. Repeat the sequence of movements.

#6 – One Arm Swing – Right/Left Sides

One_Arm_Swing_

One Arm Swing Right Side 

One_Arms_Swing_Left_Side_

One Arm Swing Left Side

Begin in an upright standing position with your legs slightly wider than shoulder-width apart. Hold a dumbbell or kettlebell in front of your body with one hand. Hinge from your hips and bend your knees as you use your arm to swing the weight between your legs. Thrust your hips forward as you raise back to a standing position, swinging your arm upward to head height. Repeat the movement 5 times. Switch the weight to your opposite hand and repeat the movement 5 times.

With this intermediate variation you are going to do the same three exercises, five jumping pull-ups in negatives, five burpees without a push-up, and five one-arm swings on each arm, as many times around as you can in a twelve-minute time limit. Once you see a significant improvement from the first time you do this workout, move on to this final, advanced variation.

For this last and final variation, the advanced version. We are going to do 5 full pull-ups, 5 full chest-to-ground burpees and 5 full arm snatches right and then left, and you are going to repeat that for fifteen minutes for as many rounds as you possibly can.

Advanced Variation

#7 – Full Pull Up

Full_Pull_Up

Full Pull Up

You will need to raise your rings to hang overhead or use a pull-up bar. Hold onto the bar with both hands facing inward, approximately shoulder-width apart. Pull with both arms to bring your hands to head height, then lower your body to the starting position. Repeat the movement.

#8 – Chest to Ground Burpees

Chest_to_Ground_Burpee

Chest to Ground Burpee

Start in an upright standing position with your feet shoulder-width apart. Bend your knees and hinge from your hips to lower both hands to the ground. Jump back with both feet to move your body into a straight-arm plank position. Engage your core and keep your head, shoulders, hips, and knees in alignment. Bend both arms to lower your body towards the floor, then straighten both arms to complete a push-up movement. Hop forward with both feet and raise back up to a standing position. Jump with both arms overhead at the top position. Repeat the sequence of movements.

#9 – Full Snatch – Right/Left Side

Full_Snatch_Right_Side_Proper

Full Snatch – Right Side

Full_Snatch_Left_Side_

Full Snatch – Left Side

Begin in an upright standing position with your legs slightly wider than shoulder-width apart. Hold a dumbbell or kettlebell in front of your body with one hand. Hinge from your hips and bend your knees as you use your arm to swing the weight between your legs. Thrust your hips forward as you raise back to a standing position, swing your arm upward to head height, then press the weight overhead. Lower the weight to the starting position and repeat the sequence of movements 5 times. Switch the weight to your opposite hand and repeat the sequence of movements 5 times.

Now, repeat that workout! Five pull-ups, five chest-to-ground burpees, five snatches right, and five snatches left for as many rounds as you can in fifteen minutes for the advanced variation of this workout. As you can see, each of the three levels gets progressively more difficult.

The reason why this is so important is that if you are a beginner doing an advanced workout, you’re not going to get the results you want, you can potentially get injured and ultimately you are going to burn yourself out faster. If you are an advanced person who is stuck on a beginner or intermediate workout, you’re not going to get the best results possible from your workouts because you’re simply not pushing yourself the hardest, and that is exactly why we created the CT-50 system. It highlights five different levels of progress, starting at beginner basic exercises, going all the way to some of the most advanced hardcore workouts you have ever seen.

If you are interested in learning more click here:

7 Minute HIIT Workout

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