Crosstrain
Who: Other gymrats
What: Crosstrain
Where: In Motion (current gym)
Rode my bike to the gym and had a good workout. Nothing really special to note. I’ll list my typical weight workout after the cut though.
The focus of this workout is arm and core work. I don’t do any leg work. Given the amount of running I’m doing I think this is wise. It’s also a toning workout, rather than a straight up muscle building workout. It’s done in circuits, the goal of which is to keep moving and have very little rest in between but still rest muscle groups while working other muscle groups. A lot of the circuit pattern is determined by the layout of my gym - in other configurations I’d switch the exercises around, as long as I alternate muscle groups (for the most part). You’ll also notice I use a lot of medicine ball and dumbell exercises. This is to enforce stability control.
Anyway, here it is:
- Swiss ball crunches with medicine ball. Rotate with the ball from left to right at the end of each rep. x10.
- Arm curls. x10 each arm.
- Dumbell Military Press. x10 each arm.
- Cable wood chop - diagonal. x10.
- Swiss ball dumbell press. x10.
- Single arm dumbell row. x10 each arm.
- Hanging leg raises. x10.
- I don’t know what it’s called, but… hands on handles at the side, waste level, body hanging… lower the body… lift the body. x5.
- Assisted pull-up. x10. (Working - quite slowly - to doing full sets of unassisted. Not currently a priority.)
- Pushup. x10.
- Swiss ball plank. 30 seconds.
Repeat the above 3 times. That’s it.
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