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admin | Category: Where To Buy Exercise Equipment | 09.02.2013
The following table is a 12 week schedule that can be used to record all your exercises each week. Print off your schedule and keep it in the gym or somewhere easy to write down your results. If training a muscle group make sure to incorporate at least 3 exercises to target that specific muscle group.
If you are finding that you have reached a plateau in your running as the summer slowly turns to fall, it might be time to give cross training a try. There are so many different activities that are not only fun but can efficiently work other neglected muscle groups and in turn improve your overall running performance. Swimming for example is a great low impact, cardio exercise that is perfect for a recovery day. Biking is another great low impact exercise that can give your joints a break from the constant pounding of pavement. Strength training is another great way to cross train because it allows you to specifically target your non-running muscles.
When you participate in a cross training boot camp program such as ZONE 360 at Ultimate Fit Zone, you are not training in one particular style (weight lifting, running, high interval, etc), but rather a myriad of different training styles that are constantly varying to improve your fitness level across all planes. When we say our workouts are constantly varied, we are referring to the intensity level, type of training involved, format of the workout, type of equipment used, energy output required, length of time training, muscles worked, etc. We do this with a variety of different exercises and equipment including barbells, dumbbells, boxes, TRX gravity straps, plyometrics, body weight movements, cardio drills, rowing machines, explosive power exercises and more. Our ZONE 360 cross training boot camp is directed by long time fitness expert Eddie Albert.
TRX Suspension Trainer : The suspension trainer is a highly versatile piece of equipment that utilizes your own body weight to build true functional strength and improve flexibility, balance and core stability all at once.

Cardio Kickboxing: Punch and kick your way to a solid core while gaining speed, strength, agility, and coordination. Tabata: This is a High Intensity training technique using 20 second bursts of maximum intensity work with a 10 second rest period repeated 8 times in a row. Barbells and Bumper plates: Used for Olympic Lifts, Explosive Power, Athletic performance, Strength and conditioning.
Kettle Bells: The Russian Kettle Bell is a cast iron weight resembling a cannon ball with a handle. Sandbags: Unstable, unbalanced and oddly shaped weighted duffel bags which make it a unique and challenging piece of equipment. OTR Tires: Off The Road Tires are huge and heavy, used for plyometrics workouts increasing your explosive energy and speed. The purpose of this schedule is to aim to improve exercises either by lifting more weight, repetitions, or time depending on the exercise. Cross training is defined as training in a sport other than the one you compete in with a goal of improving overall performance. There are many different ways that you can spice up your time in the pool; like using a pull buoy between your legs and just working on your arms or by holding a flutter board in your hands you can focus on just working your legs.
Whether you choose to hit the trails or the stationary bike, it is very important to have the proper bike set up before you get started. Just remember that whatever exercise you choose to cross train with, make sure it is something that you enjoy and can do safely. Whether you prefer working out in the morning, at lunch, or in the evening, you can find an exciting and challenging workout at GI Gym Bootcamp. Train like a fighter on our 6ft 100lb heavy bags, 75lb & 100lb Ground and pound bags and more.

It’s used to perform ballistic exercises that combine cardiovascular, strength, and flexibility training.
This equipment has proved itself as a training tool on professional football fields and the MMA. Cross training aims to eliminate muscular imbalances that are created by repeatedly working the same muscle group. Individuals should select the appropriate exercises depending on what they are training, e.g. You can also incorporate different strokes into your routine like freestyle, breast stroke and back stroke. Also paying close attention to your upper body (chest, back, shoulders and arms) as they are needed when running but not sufficiently worked.
Aqua jogging is another excellent way to maintain your cardio fitness while taking it easier on your joints. Make sure that your seat is high enough that when your foot is at the bottom of the pedal stroke (6 o’clock), your knee has a 20 – 30 degree bend. Only select exercises that you are comfortable with, don’t do all exercises off the list.
When you put your foot half way around (3 o’clock), your knee should be directly above the ball of your foot. For cardio exercises record times and distances, for boxing, hills sprints, skipping etc record how many rounds are completed.

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