Home-based Cross-Training Sessions

Home Home-based Cross-Training Sessions

The workouts below enable you to complete an effective exercise session with no or very little training equipment.

Download the home-based cross-training workout programs

Workout 1

Warm-up: Jog or skip 5 mins

Complete 2-3 rounds through the circuit. Remember, move quickly from one exercise to the next and load the strength exercises with weight if you have it. Complete the cardio element with high energy and perform the strength elements slowly with control.

• Push ups x20 Do as many as you can on your toes before dropping to knees
• Forward/backward jumps x20 Jump from both feet over a small cone or similar
• Lunges on each leg x20 Use a barbell or dumbbells if you have them and want to make this exercise more challenging
• Fast running step ups x20 20 on each leg using a low step
• Towel pull ups x20
• Squat jumps x20
• Crunch with right twist x10
• Crunch with left twist x10

FINAL FIVE: complete 5 minutes of fast paced running/skipping or anything that gets the heart racing. Then, repeat circuit.

View the Exercises Library for descriptions and photos of exercises being performed.

Workout 2

Warm-up: Jog or skip 5 mins

Complete 2-3 rounds through the circuit. Remember, move quickly from one exercise to the next and load the strength exercises with weight if you have it. Complete the cardio element with high energy and perform the strength elements slowly with control.

• 1 push up + knee tuck x10
• Squats x20 On every 5th repetition, hold squat in the bottom half for 10 seconds
• Triceps bench dips x20
• Lunge jumps x20
• Towel pull ups x20
• Split jumps x50
• Plank Hold prone plank for 30 seconds, hold left side plank for 30 seconds and right side plank for 30 seconds

FINAL FIVE: complete 5 minutes of fast paced running/skipping or anything that gets the heart racing. Then, repeat circuit.

View the Exercises Library for descriptions and photos of exercises being performed.

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