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CROSS Circuit Workout

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CROSS Circuit Workout CROSS CiRCUIT CROSS CiRCUIT Workout Workout CLASS NAME Cross Circuit Hockey - Workout 1 CLASS NAME Cross Circuit Hockey - Workout 2 CLASS GOAL Increase strength and endurance for your hockey game CLASS GOAL Increase strength and endurance for your hockey game MINUTES MINUTES ADVANCED ACTIVITY MINUTES MINUTES ADVANCED ACTIVITY 1-4 WARM-UP - LEVEL 8 1-4 WARM-UP - LEVEL 8 4-55- Squat - heavyMountain climbers with twist 4-55- Deadlift - heavyMountain climbers with twist 5-6 CARDIO - LEVEL 10 5-6 CARDIO - LEVEL 10 6-7 Alt.Chest lateral presslunge on ball or supineLateral - heavy lunge with front raise 6-7 PlankAlt. lateral alternating lunge raising oppositeLateral arm lunge and with leg front raise 7-8 CARDIO - LEVEL 10 7-8 CARDIO - LEVEL 10 8-9 BicycleSingle crunch leg squat Right leg onlyBicycle - medium crunch with hold 8-9 BicycleSingle crunch leg deadlift Right leg onlyBicycle - medium crunch with hold 9-10 CARDIO - LEVEL 12 - 30 SECOND FAST AND SLOW 9-10 CARDIO - LEVEL 12 - 30 SECONDS FAST AND SLOW 13-1410-11 Alt.Single reverse lungeleg pushup 30 secondsAlt. reverse each lunge leg with bicep curl 13-1410-11 Alt. reverseV sit lunge with Russian twistAlt. - reversemedium lunge with bicep curl 11-12 CARDIO - LEVEL 12 11-12 CARDIO - LEVEL 12 12-1315-16 SpeedSingle skaters leg squat Left leg onlySpeed - skatersmedium with a toe touch 12-1315-16 SpeedSingle skaters leg deadlift Left leg Speedonly - skaters medium with a toe touch 13-14 CARDIO - LEVEL 14 13-14 CARDIO - LEVEL 14 14-15 Squat jumps Squat jumpsSquat jumps with light weights 14-15 SquatSpeedskaters jumps - 1 mediumSquat weight jumps with light weights 15-16 CARDIO - LEVEL 10 15-16 CARDIO - LEVEL 10 16-1719-20 Plank Squat - heavy Plank with alt. leg lifts 16-1719-20 Plank Deadlift - heavy Plank with alt. leg lifts 17-18 CARDIO - LEVEL 12 17-18 CARDIO - LEVEL 12 18-19 Single-legChest hip twistpress on ball or supineSingle-leg - heavy hip twist with squat 18-19 PlankSingle-leg alternating hip twist raising oppositeSingle-leg arm hip and twist leg with squat 5-619-2019-20 17-18 CARDIO - LEVELCOOL-DOWNCARCDIO 12 - 30 SECONDS - -LEVEL LEVEL 8 FAST4 AND SLOW 5-619-2019-20 17-18 CARDIO - LEVELCOOL-DOWNCARCDIO 12 - 30 SECONDS - -LEVEL LEVEL 8 FAST4 AND SLOW 20-2123-24 LateralSingle two foot leg hops squat Right leg onlySingle - legmedium lat hops 1 min ea 20-2123-24 LateralSingle two footleg hopsdeadlift Right leg onlySingle - legmedium lat hops 1 min ea 21-22 CARDIO - LEVEL 14 21-22 CARDIO - LEVEL 14 22-2325-26 Alt. scissorSingle lunge leg push up 30 secondsAlt. scissor each lunge leg with pulse 22-2325-26 Alt. scissorV sith lunge with Russian twistAlt. - medium scissor lunge with pulse 23-24 CARDIO - LEVEL 16 23-24 CARDIO - LEVEL 16 24-25 Single leg squat Left leg only - medium 24-25 Single leg deadlift Left leg only - medium 25-27 CARDIO - LEVEL 14 ALTERNATING SQUAT EVERY 15 SECONDS 25-27 CARDIO - LEVEL 14 ALTERNATING SQUAT EVERY 15 SECONDS 27-30 COOL-DOWN 27-30 COOL-DOWN CROSS CiRCUIT SOFTWARE PROGRAMS CROSS CiRCUIT SOFTWARE PROGRAMS Four easy things to remember - review before every class Each Octane machine has built-in To start the program, have To perform a CROSS CiRCUIT CROSS CiRCUIT software that users press the PROGRAM program alone, use the CROSS 1. Stop arms and pedals 2. Adjust weights 3. Fit PowerBlock pin 4. Exit first, only use allows you to run a class where buton, then press the CiRCUIT Solo workout. This before getting off the appropriately for fully and securely in PowerBlocks total time and calories are DOWN ARROW. Next, progam allows users to enter the machine mixed cardio & PowerBlock before when on the recorded when people are on hit ENTER when they see cardio duration and number of strength - do not use lifting ground, not on and off the machine CROSS CiRCUIT Group. reps for each strength interval. max weights the machine.
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