Cross Training Essentials

Intro

Here’s a cross-training workout plan tailored for two different types of clients: a Strength Client and a Fitness (General Conditioning) Client. Each plan includes cross-training elements to complement and enhance their primary goals, with explanations of how these benefit their progress.

Safety

Before beginning any cross-training workout, it’s essential to prioritize safety to prevent injury and ensure long-term progress. Always start with a proper warm-up to prepare your joints, muscles, and cardiovascular system for the work ahead. Use weights and movements that match your current fitness level—avoid pushing to failure on technical lifts during cross-training sessions. Focus on controlled form over speed, especially when fatigued, and maintain good hydration and breathing throughout. If you experience sharp pain, dizziness, or shortness of breath beyond normal exertion, stop the workout immediately and assess before continuing. Remember, consistency and smart training lead to better results than pushing through unsafe conditions.

NOTE: If you are unsure about any exercise, speak to a fitness professional for guidance.

Strength Client – Cross-Training Workout

Cross-Training Days: Tuesday & Saturday

Warm-Up (7 min)

3 min Assault Bike or Row

Quick dynamic mobility (leg swings, shoulder rolls, cat-cow – 1 round)

Circuit Training – 2 Rounds

Focus: Conditioning + Mobility

• Kettlebell Swings – 10 reps
• Push-ups – 10 reps
• Box Jumps – 6 reps
• Jump Rope – 30 seconds
• Sled Push / Battle Ropes – 15 meters / 20 seconds

Rest 1 minute between rounds.

Cooldown (5 min)

Light stretching

Brief foam roll (glutes, lats)

Benefits Maintained:

• Keeps heart rate elevated for cardiovascular benefit
• Supports mobility and active recovery
• Low fatigue, easy to recover from before next strength session

Fitness Client – Cross-Training Strength Workout 

Cross-Training Days: Tuesday & Thursday

Warm-Up (7 min)

Jump Rope – 1 min

Air Squats + Arm Circles + Inchworms – 1 round (8 reps each)

Full-Body Strength Superset – 2 Sets Each

A1: Barbell Deadlift – 4 reps

A2: Push Press – 6 reps

Rest 60 sec

B1: DB Bulgarian Split Squat – 6 reps/leg

B2: Ring Rows or Band Pulls – 8 reps

Rest 60 sec

C1: Plank Rows – 6 reps/side

C2: Farmer’s Carry – 20 meters

Cooldown (5 min)

3 min light cardio

Stretch hips, hamstrings, shoulders

Benefits Maintained:

• Improves total-body strength in a compact time
• Enough volume for neuromuscular adaptations
• Easy to combine with higher-intensity cardio sessions on other days

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

• Bio

Steve Irwin

Steve has spent the last 20 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.