Today I’m going to share the workout I did at my local Cross Training gym; Fit Crew. The Owners there, Niels, and Andy are seasoned pros when it comes to Cross Training and experienced trainers. They often find inventive and clever ways to torture us each day, If you ever find yourself in the Tampa Bay area head to the south shore and look them up in Bradenton, FL.
Warm-up with a 400 meter run, then complete 20 Burpees. Be sure to pause on the ground then land on your heels coming back up, not your toes, then jump at least six inches off the ground to complete the move.
From there we’ll move on into our workout. We’re going to start on the Pull-up bar with some good old fashioned Toe to bar touches.
12 Toe to Bar touches
500 meter Row as fast as possible
15 Barbell Push Presses
You will continue through this circuit for 20 minutes total. If you need to rest or drink water between rounds that’s fine but take no more than a minute before beginning again. On the Push Presses try to use a challenging weight that limits you to 5-8 reps at a time and no more. If you can blow through a whole set of 15 in one go you’re using way too little weight. Our Next rotation begins with some more core work on the GHD apparatus. These are also called back extension machines in some gyms if you don’t have either available Situps Indian style will do fine, or Myo-crunches on a Swiss or Bosu Ball. From there move to The Dumbbell overhead Squats. Be sure to get that rear all the way down, pause then rise back up. Once again choose a weight that will challenge you. I am a tough guy but 20lbs Dumbbells tested me, in this stabilization move. Finally we’re going to bust out 30 Double-unders or if you haven’t mastered this skill yet 200 spins around the jump-rope.
20 GHD Sit-ups
15 Dumbbell Overhead Squats
30 Double-Unders or 200 Jump Rope Spins.
Complete as many rounds as possible in 20 minutes.
Once again I’d like to thank Andy and Niels at Fit Crew of Bradenton for this awesome routine. Remember folks support your locally owned gym.