Crosstraining has become a mainstay of fitness, offering a comprehensive training mode that involves a variety of movements and disciplines.
However, to get the maximum benefits from this type of training, it is essential to use the appropriate equipment. In this article, we will explore 10 essential tools for your Cross Training exercises and illustrate how the right equipment can make the difference in achieving your fitness goals.
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Adjustable bench
The adjustable bench is a fundamental element for crosstraining, allowing a wide range of exercises for the development of the upper body. With the ability to adjust the tilt, you can target different muscle groups, such as chest, shoulders and triceps, effectively and versatile.
Exercises
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- Flat bench press: Lie on the bench with your feet on the ground and lift the barbell until your arms are fully extended. Slowly lower the barbell until you touch your chest and then push up.
- Inclined bench press: Adjusting the bench press in the inclined position puts more emphasis on the upper chest muscles. The execution is similar to the flat bench, but with the bench inclined to hit the upper chest more specifically.
- Declined bench press: With the bench press adjusted in declined position, the main objective becomes the lower chest. This exercise can help develop a better definition in the lower chest area.
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Dumbbells
Dumbbells are an indispensable tool for crosstraining, allowing you to vary the intensity of the exercises and adapt them to your specific needs. With a simple weight adjustment, you can switch from strength exercises to endurance exercises without having to change equipment.
Exercises
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- Curl Biceps: Standing, with a handlebar in each hand, slowly lift the dumbbells towards the shoulders, keeping the elbows fixed. Then lower them slowly.
- Shoulder Press: Sitting with a handlebar in each hand, lift the dumbbells above your head until your arms are fully extended. Lower them slowly to your shoulders.
- Squat Dumbbells: With a handlebar in each hand, perform a squat keeping your elbows bent at right angles. Return to standing position by pushing through heels.
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Kettlebell
The Kettlebell is a versatile equipment that offers a wide range of exercises for crosstraining. With dynamic movements such as swing and snatch, the kettlebell allows you to improve strength, endurance and flexibility effectively and efficiently.
Exercises
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- Kettlebell Swing: Hold the kettlebell with both hands and push your hips backwards while tilting your torso forward. Then, with an explosive movement, bring the kettlebell in front of the body up to shoulder height.
- Kettlebell Snatch: Hold the kettlebell with one hand and carry it over your head in a smooth motion, completely extending the arm. Then return to the starting position in a controlled way.
- Kettlebell Goblet Squat: Grab the kettlebell with both hands, bring it close to the chest and bend your knees to perform a squat. Keep your chest upright and return to a standing position.
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Plyometric box
The plyometric box is a great tool to develop power and explosiveness through exercises such as box jumps and step-ups. Its robust and durable shape makes it ideal for high intensity workouts involving jumps and rapid movements.
Exercises
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- Box Jumps: Jump over the box with both feet, slightly bending your knees when you land to absorb the impact. Then jump down and repeat the motion.
- Step-ups: Place one foot on the box and push yourself upwards, bringing your other foot to the full extension of your knees. Return to the starting position and repeat with the other foot.
- Burpees with jump on the box: Perform a burpee (squat, push-up, jump) and instead of the vertical jump, jump on the box.
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Jump rope
The skipping rope is a simple but highly effective equipment for crosstraining, ideal for improving cardiovascular endurance, coordination and speed. It is suitable for all fitness levels and can be used almost anywhere.
Exercises
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- Double Under: Run the rope under your feet twice for each jump. Keep a steady and coordinated pace to perform the exercise successfully.
- Criss-Cross: When jumping, cross your arms in front of your body and return to your original position. Keep alternating crossings during the jump.
- Running in Place: Jump on the rope holding your arms close to your hips and simulating the movement of your legs as if you were running in place.
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Barbell
The barbell bar or the Olympic bar are essential for weight lifting exercises such as squat, deadlift and bench press. They are versatile tools that allow you to work on a wide range of muscle groups, including legs, back, chest and shoulders.
Exercises
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- Squat with Barbell: Place the barbell on your shoulders behind the neck and bend your knees to a 90 degree angle. Then return to standing position.
- Deadlift: With the barbell on the ground, bend your knees and grab the barbell with a distance grip slightly greater than the width of your shoulders. Lift the barbell and keep your back straight until you reach your standing position.
- Bench Press: Lie on the bench with your feet on the ground and grab the barbell with a grip slightly wider than the width of your shoulders. Lift the barbell until you fully extend your arms, then Lower it carefully until you touch your chest and push upwards.
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Pull bar
The chin-up bar is a simple but effective equipment for training the upper body, especially the muscles of the back, shoulders and arms. It can be used to perform a variety of traction exercises involving different muscle groups.
Exercises
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- Pull-up (Pull-up): Hold the bar with a wide or narrow grip, then lift the body until the chin is over the bar. Slowly lower the body back to the starting position.
- Chin-up (Pull-up bar with supine grip): Hold the bar with a supine grip (wrists facing you) and lift the body until the chin touches the bar. Slowly lower the body in a controlled way.
- Muscle-up: From a suspension position, pull up and, when your chin is over the bar, push your body upwards until your arms are fully extended above the bar.
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Medicine ball
The medicine ball is a versatile equipment that can be used to improve core strength, power and stability. It can be thrown, grabbed, lifted and pushed in a variety of ways to train different muscle groups.
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- Wall Ball: Grab the medicine ball, perform a squat and then throw it against a wall at desired height. When the ball returns, grab it and repeat the movement.
- Russian Twist: Sitting on the ground with your knees bent and feet raised, grab the medicine ball and rotate the torso from side to side, touching the floor with the ball on each side.
- Overhead Slam: Lift the medicine balloon over your head and, in explosive motion, Push it to the ground. Grab the ball at the rebound and repeat the movement.
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Gym rings
The gymnastics rings are a versatile tool for crosstraining, allowing you to perform a wide range of exercises involving strength, stability and coordination. They can be hung on stable supports such as beams or bars to allow a full range of movements.
Exercises
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- Ring Rows (Pull to the rings): Grab the rings with a neutral grip and tilt back with your body taut, then pull up until your hands are close to your armpits. Slowly lower the body back to the starting position.
- Ring Dips (Push-ups): Hold the rings with a neutral grip, lift your body until your arms are fully extended, then bend your elbows to slowly lower down. Return to the starting position by pushing through the arms.
- Push-ups ring (Push-up rings): Place the rings on the ground and hold them with a neutral grip. Push-up while keeping your body straight and movement controlled.
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Slam Ball
Slam ball is a dynamic equipment that can be used to develop strength, power and endurance through explosive movements. It is ideal for slam and floor throwing exercises.
Exercises
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- Overhead Slam: Lift the ball over your head with both hands and, in explosive motion, Beat it to the ground. Grab the ball on the rebound and repeat the movement.
- Rotational Slam: Holding the ball with both hands, rotate your torso from side to side while you lift the ball over your head and slam it to the ground with force.
- Side-to-Side Slam: Standing with your feet shoulder-width apart, lift the ball over your head and beat it to the ground on one side of your body. Collect the ball on the rebound and repeat the movement on the other side.
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Conclusions
With these 10 tools and related exercises, you will be ready for a complete crosstraining training that involves all major muscle groups and develops strength, endurance and agility. Have a good workout!
