Discover exciting Cross Training workouts that you can do in the comfort of your home. Reach your best physical version!
ALL THE CROSS TRAINING EXERCISES TO PRACTICE AT HOME:
Virtually any WOD (Workout of the Day) can be easily adapted to train at home. Here you have a series of exercises to do cross training training at home:
- Rope Jumps: You can do series of high-intensity rope jumps , alternating between single, double, and triple jumps.
- Burpees: Perform sets of burpees, combining a push-up, a jump and a squat.
- Squats: Perform repetitions of squats , either with your own body weight or using a backpack loaded with books or water bottles.
- Push-ups: Perform series of push-ups, adapting them to your fitness level.
- Improvised weight lifting: If you don't have weights at home, you can use bottles filled with water, backpacks loaded with heavy objects, or any other object that is safe to lift.
- Plank: Hold the plank position for a set amount of time, gradually increasing the duration as you gain strength.
- Lunges: Perform forward and backward lunges, alternating between legs.
- Box jumps: If you have a sturdy box or stable bench, you can do box jumps to work on power and coordination.
- Mountain climbers: Perform the mountain climbers exercise, maintaining a plank position while bringing your knees towards your chest alternately and quickly.
- High-intensity circuits: You can combine several exercises in a high-intensity circuit, performing each exercise for a certain amount of time and resting briefly between them.
Always remember to warm up before starting training and adapt the exercises to your fitness level. It is also important to listen to your body and rest properly between training sessions. Have fun and keep up the pace!
And now that we know a series of exercises suitable for our cross training workouts at home, it is time to discover several wods adapted to do at home and according to the time we have available.
CROSS TRAINING ROUTINES AT HOME:
WOD: This WOD to train at home consists of 3 rounds of exercises with a certain time to complete each round. Try to perform each exercise as quickly and efficiently as possible without compromising technique.
Round 1 :
- 20 jump ropes (or 50 jumps instead without rope)
- 15 squats
- 10 push-ups
- 10 alternating strides (each leg)
- Rest 1 minute
Round 2:
- 30 mountain climbers (15 per leg)
- 20 plates with rotation (10 per side)
- 15 improvised box jumps (can be a sturdy step, box, bench, etc.)
- Rest 1 minute
Round 3:
- 30 mountain climbers (15 per leg)
- 20 plates with rotation (10 per side)
- 15 improvised box jumps (can be a sturdy step, box, bench, etc.)
- Rest 1 minute
Bonus Challenge (optional): After completing all 3 rounds, you can finish with an abs challenge:
- 3 sets of 20 seconds of front plank followed by 10 seconds of rest.
Remember to adjust the repetitions and rest times according to your level of physical condition , our cross training workouts at home can be adapted to all types of levels, from beginners to expert users, the important thing is their self-concept and adapting the intensity of every home workout. In addition, it is very important to maintain good technique in all exercises and listen to your body. Have fun and do your best!
If we train at home because our time is limited, here are several quick wods and our daily training will be completed without any excuse:
- WOD (20 minutes AMRAP - as many rounds as possible):
- 10 push-ups
- 15 squats
- 20 rope jumps (or jumps in place without a rope)
- 25 alternating strides (each leg)
- 30 seconds plank
The goal is to complete as many rounds of these exercises as possible in 20 minutes. Once you finish the plank, start again from the beginning and continue until time is up.
Once again, we remind you that cross training training for beginners at home is not the same as in the box , which is why we must adapt the intensity for a beginner and/or for an expert person. It is very important to have full knowledge of our level and adapt training to it.
- WOD (10 minutes AMRAP - as many rounds as possible):
- 10 burpees
- 15 squats
- 20 double jumps with rope
- 25 abdominal crunches
The goal is to complete as many rounds of these exercises as possible in 10 minutes. Start with burpees, then move on to squats, double jump ropes, and crunches in that order.
At the end of your home workout, do a brief cool-down session, which includes static stretches of the main muscle groups.
Enjoy training at home and give yourself a good challenge in those 10 minutes!
RECOMMENDED PICSIL MATERIAL FOR TRAINING AT HOME:
- If you are starting out, we recommend the ABS-B rope model , a simple rope format that the brand offers us to get started and not invest too much from the beginning.
- If, on the other hand, you already have experience and want to get the most out of your cross training workouts at home, it may be worth investing more in your picsil equipment. A good option in this case could be the Bee rope , which also has a customization option.
- And another of our recommendations, important and often forgotten, are the picsil knee pads . It is very important to protect our joints , sometimes when we are doing our workouts at home we forget to protect ourselves since in the heat it is difficult to perceive the discomfort, so that this does not happen the best option is to prevent from the beginning and what better way than with the use of kneepads.
- And don't forget to always train at home or in the box with comfortable and breathable clothing . Below are some of our essentials. For him and her:
