Impersonal Trainers

A blog for fitness, nutrition, and motivation.

Archive for Sample Workouts – Cross Training

2/6/10 Workout – Cross Training

Alternate between Workouts A and B.

Workout A:
1. Standing Shoulder Press on Bowflex – 2×15
2. Lying Dumbbell Pullover on Exer Ball – 2×12
3. Bicep (Rotating) Curls – Dumb/Bow – 2×12
4. Side Positioned Crunches on Exer Ball – 2×15
5. Standing Dumbbell Forward Arm Raise – 2×12
6. Bicep Dumbbell Curls on Exercise Ball – 2×12

Workout B:
1. Incline Dumbbell Press on Bench – 2×12
2. Leg Curls – 2×12
3. Front Reverse Pull on Bow (W, R, N) – 2×12
4. Incline Dumbbell Flies on Bowflex – 2×12
5. Lying Lat Flies on Bowflex – 2×12
6. Tricep Under Grip Pulldown on Bowflex – 2×12

1/18/10 Workout – Abs/Cardio

In between each exercise, 5 minutes of cardio.

Abs
1. Seated Crunches on Bowflex
2. Seated Oblique Crunches on Bowflex
3. Kneeling Crunches on Bowflex
4. Side Plank (Crunches)
5. Bench Reverse Crunches
6. Standing (Dumbbell/Bow) Side Bends
7. Leg Raises (on Bowflex)
8. Paddling/Russian Twist
9. Bicycle

1/2/10 Workout – Cross Training

Workout A:
1. Shoulder Dumbbell Press – 12×2
2. One Arm Bent Over Dumbbell Rows (right and left) – 12×2
3. Bicep Curls (right and left) – 12×2
4. Standing Dumbbell Flies – 12×2
5. Lying Dumbbell Pullover – 12×2
6. Tricep Overhead Dumbbell Extension – 12×2
7. Lying Facedown Reverse Dumbbell Flies – 12×2
8. (½ Up/½ Down) Scarecrow – 12×2
9. (½ Up/½ Down) Bicep Curls – 12×2
10. Side Lying Lat Raise on Exercise Ball (right and left) – 12×2

Workout B:
1. Crunches on Exercise Ball – 20×2
2. Leg Lift Crunches (right) – 20×2
3. Leg Lift Crunches (left) – 20×2
4. Standing Wood Chop (right and left) – 12×2
5. Jackknife on Exercise Ball (right obliques) – 15×2
6. Jackknife on Exercise Ball (left obliques) – 15×2
7. Reverse Dumbbell Situps – 20×2
8. Toe Touch (right) – 20×2
9. Toe Touch (left) – 20×2
10. Bench Reverse Crunches – 20×2