Cross-Training Videos
Not sure how to perform a certain workout in your Cross-Training Plan? Check out our video library featuring all of our cross-training exercises. Back to Cross-Training Home
Body Row
Find a railing, or some type of horizontal bar, 3-4 feet above the ground. Lay beneath it, grab the bar, pull your chest to the bar. To make it harder, walk your feet out until legs are straight.
Burpee
Start standing up, drop to push up position, keeping hips slightly elevated. Perform one push up, jump to a squat, and finish with a jump with arms raised. Repeat.
Burpee Pull Up
Start standing up, drop to push up position, keeping hips slightly elevated. Perform one push up, jump to a squat, and finish with a jump with arms raised, grab the pull up bar. Perform one pull up, drop back down and repeat burpee.
Dip
Full extension is key. Position hands on any secure object a minimum of 3 feet off ground. Lower yourself to a 90 degree angle.
Double Under
Two rotations of the jump rope for every jump.
Dumbell Swing
Grip dumbell "bar" with both hands. Feet a little wider than shoulder width. Hold weight above head, then with arms straight, let weight fall in an arc motion. At the same time, keeping back straight, drop to a squat, letting the weight "pendulum" between your legs. Using the momentum generated from the "pendulum, reverse directions and return weight overhead, pushing the hips forward to generate power.
Dumbell Thruster
Hold two dumbells at shoulder level, feet shoulder width apart. Drop into a squat, stand back up, press weight over head.
Hand Stand
Perform against a wall, or have a partner support. Hold for specific amount of time. Can put a pillow below head for protection.
Inverted Shoulder Press
Feet on the ground, bend at the waist and put hands on the ground so you are in an "upside down V" position. Begin bending your arms so your head moves towards the ground until almost touching, then push back up.
Jump Rope
Treated as an aerobic movement, so do it quickly.
Lateral Lunge
Feet shoulder width apart, step forward with the right leg at a 45 degree angle and drop into a lunge. Keep forward leg perpendicular to the ground, back knee should be 2" off the ground. Bring back leg forward, step forward at a 45 degree angle and repeat with left leg.
Max Jump
From a standing position, jump as high in the air as if to touch an elevated object. Alternate "reaching" arm with every jump.
Medicine Ball Complex
10 reps of each - "push-throw" ball at a 45 degree angle to a vertical, hard surface (or partner), catch ball before it hits ground. "Granny shot" ball to a hard, vertical surface, catch before it hits the ground. Oblique twist, throw ball from the side (alternate sides), underhand to a hard, vertical surface, catch it before it hits ground. Turn around, throw ball backward over your head, try to bend back very little, catch ball before it hits ground.
Medicine Ball Oblique Twist
Seated on the ground, legs straight out in front, hold medicine ball away from your chest with a slight bend in the elbow. Twist from the waist to the left, touch the medicine ball to the ground. Repeat on the other side.
Medicine Ball Sit Up
Hold medicine ball to chest, just below the chin. Keep it in place the entire movement. Knees slightly bent, do a sit up!
Mustang Burpee
Start standing up, then bend at the knees and put hands on the ground. Kick up feet like you are a "bucking" horse. Extend legs, then draw back in, land, stand up.
Plank
Horizontal on the ground, weight on toes and forearms, everything else is off the ground. Don't let mid-section bow.
Push Up
Full extension is key. Modify by resting knees on the ground. Can modify further by bringing rested knees closer to arms (easier).
Pull Up
Any grip is fine. "Kipping pull ups" are encouraged, if skill level is there. Other modification is a jumping pull up. Stand under the bar, jump and grab hold, then pull up. Repeat.
Plyo Push Up
Perform push up, but explode off the ground when pushing "up". Can be done on elevate surface, such as railing, chair, etc.
Pop Up
Think surfing. Start laying flat on stomach, hands on the ground at your chest. In one fluid movement, "pop up" to a bent knee position, alternating between left and right feet forward.
Scissor Ab
Lay on back, rest hands under small of back. Raise legs off the ground, with a slight bend at the knee. "Scissor" back and forth, count as 1-2-3-1, 1-2-3-2, etc.
Single Wheelbarrow
No different than when you were a kid. Main thing is not to let your midsection "bow". Without a partner, elevate feet on something, and alternate "walking in place" on your hands.
Sit Up
Knees bent, shoulders on the ground. Raise all the way up so chest touches your quads. Back down to where your shoulders are touching the ground.
Squat
Start in standing position, squat down until quads are at a 90 degree angle. All weight should be on heels to keep pressure off the knees. Stand back up without locking out knees. Effort should be rapid.
Sumo Squat
Feet wider than shoulder width, drop into a deep squat, past 90 degrees. Weight on heels, arms in front or behind head. Stand without locking knees.
Tuck Jump
Stand with feet shoulder width apart, max jump and tuck knees to chest. Land and reset before next rep.
Turkish Get Up
Stand with light dumbell held with locked arm above head. Keeping the dumbell vertical, drop to a seated position, lay on your back, then stand back up. Keep the arm straight and vertical entire time. Switch weight to other hand once you are standing back up.
Walking Lunge
Feet shoulder width apart, step forward with the right leg and drop into a lunge. Keep forward leg at 90 degrees, back knee should be 2" off the ground. Bring back leg forward, step forward and repeat with left leg.
Walkout
Start in standing position. Bend at the waist and knees (slightly), and put your hands on the ground. Walk yourself out with your hands, keeping your feet stationary. Goal is to get your hands as far out from your body as possible. Walk back to inverted "V" position, stand up.
Wall Ball
With a medicine ball, start by holding the ball to your chest, hands on either side of the ball. Drop into a squat, explode upwards, and push the ball to a pre-determined target on flat, vertical surface. Catch, and repeat immediately.
Wall Sit
Back flat against a wall, "sit" until your quads are parallel with the floor. Hold, with hands anywhere but on your knees. Keep you shoulder against the wall.
