Cross Training Workouts

I have grown to love cross training this last year. Here are some of my favorite workouts:

Remember to properly stretch & warm up before lifting. Also keep in mind that I am not a professional and you might need to use a different amount of weight. Questions? Just ask!

Workout #1

2 rounds:
10 Barbell romanian deadlift (bar + 20 lbs)
10 Barbell bent row (bar + 20 lbs)
90 second plank

2 rounds:
10 Barbell romanian deadlift (bar + 20 lbs)
10 Barbell bent row (bar + 20 lbs)
30 suitcase crunches (25 lbs)
40 regular crunches

3 rounds:
20 KB curls (25 lbs)
15 KB swings (30 lbs)
15 KB rows (35 lbs)
30 Crunches with weight (35 lbs)
20 Suitcase crunches (no weight)
15 Toe touches

Workout #2

4 rounds lifting:

15 single arm kb swings- 30 lbs

6 single arm kb thrusters- 35 lbs

10 bench presses- bar + 30 lbs

20 single kb RDLs- 20 lbs

10 kb overhead arm extensions- 35 lbs

30 crunches

10 toe touches

20 ankle reaches

1 round abs:

3:00 minute plank

45 second side plank w/hip abduction- each side

20 weighted crunches- 35 lbs

20 lower ab twisting crunches

20 suitcase crunches

Workout #3

10 Barbell romanian deadlift (bar + 20 lbs)

10 Barbell Hang Clean (bar + 20 lbs)

10 barbell front squat over head press (bar + 20 lbs)
10 Barbell bent row (bar + 20 lbs)

Abs:

30 second single leg plank- each side

30 second side plank with hip abduction- each side

15 weighted crunches- 35 lbs

15 toes to ceiling

15 lower ab crunches

15 suitcase crunches

Check out my warm up, form drill & stretching posts:

Warm up              

http://healthydivaontherun.blogspot.com/2012/07/my-prehabrehab-routine-1.html

Form Drills         

 http://healthydivaontherun.blogspot.com/2012/07/running-form-drills-2.html

Stretching          

 http://healthydivaontherun.blogspot.com/2012/08/prehabrehab-stretching-3.html

**Remember I am not a fitness professional**