4 essential cross training techniques

Source. runningbugUK

Walking Lunges: working glutes, hamstrings and quads.

  • Stand upright, feet together, hold two light dumbbells by your sides (palms facing in)
  • Take a controlled step forward with your left leg
  • Lower hips towards the floor and bend both knees (almost at 90 degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle and the back knee should be pointing down towards the floor
  • Push off the floor with your right foot and bring it forward to starting position. This completes one rep
  • Step forward and repeat with the right leg
  • Do 3 sets of 20 reps


Squat Jumps: working hamstring, quads, glutes and calfs

  • Place your feet hip-width apart and lower into a squat
  • Using the momentum bring your arms up
  • Jump up off the ground
  • Land smoothly and lightly as you can
  • Do 3 sets of 20 reps



Rico’s Crunches: working core and hip-flexors

  • Lie on your back, pressing your lower back against to the floor avoiding arching
  • Start with your legs replicating the cycling movements building up a good rhythm
  • Place your hands behind your head
  • Inhale and raise your torso while continuing the cycling movements
  • Exhale and return your shoulder to the ground. Keep your legs moving in rhythm
  • Do 3 sets of 20 reps


Plank Stabilisation: working the shoulders with main focus on core

  • Raise body in the ‘press-up’ position, supported on elbows and feet
  • Feet should be hip-width apart and elbows shoulder-width apart and in line with upper chest
  • Maintain neutral spine; engage abdominal stabilisation, pulling your navel towards your spine
  • Do not arch your back, breathe in a relaxed manner
  • Hold as long as you can…anything between 45 seconds to 2 minutes

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