Latest news with #crossTraining
Yahoo
01-07-2025
- Health
- Yahoo
I'm a personal trainer and train with weightlifting beginners — these are the 3 kettlebell exercises I always teach them
When you buy through links on our articles, Future and its syndication partners may earn a commission. You just need 15 minutes to swing, sweat and squat your way to a stronger body and core. Yes, you read that correctly — 15 minutes. That's pretty much free gains, right? I recommend one of the best kettlebells for weightlifting, and a pair of stable cross training shoes to support your feet. You could do this routine outdoors in the sunshine or save it for a gym workout. Wherever you do it, get ready for a strength and conditioning beasting. Here's everything you need to try it yourself. Work every minute on the minute — this is called an EMOM. You have a different set of movements to complete for minutes 1,2 and 3, then you'll repeat for 5 rounds. For a longer workout, simply add rounds. Minute 1: 50-meter sprint and 10 burpees over kettlebell Minute 2: 4 x single-arm clean, thruster and bent-over row Minute 3: 20 kettlebell swings. Start with a 50-meter sprint. Not every gym has a sled track, so you might need to take this outdoors or complete the equivalent distance on a treadmill. Alternatively, aim for 5 calories on a cardio machine of your choice — the ski erg or rower are great options. Next, complete 10 burpees over a kettlebell (you can scale the reps if you need to), jumping sideways over the kettlebell every rep, then dropping into a chest-to-floor burpee. Rest for the remainder of the minute, ensuring you get at least 10 seconds before the next minute begins. Minute 2 is a scorcher, but the trade-off is no running. Complete 4 single-arm cleans, thrusters and bent-over rows as a complex, meaning 1 rep of each move performed back-to-back, 4 times through. Then, switch arms. Every time you repeat this sequence for the remaining rounds, see if you can add a rep per move per side. 5 reps, 6 reps and so on. Again, try to get at least 10 seconds of rest before the next minute begins. As you increase reps, that means pushing even harder to finish in time. Minute 3 is simple: complete 20 kettlebell swings, then rest. Scale the reps according to your ability; if 20 reps take the whole minute, you might be lifting too heavy. Aim for 10-15 seconds of rest before you start the whole routine again from the top. Expect a side of sweat with your squats and swings. Form is key to your endurance, as is choosing the correct load. I recommend a lighter weight than you'd normally lift for a regular set in the gym — around 60% of your one-rep max. As always, reps are a guideline, so depending on your fitness level and experience with these moves, scale them accordingly. I've also included some handy videos so you can check out the moves before you get into it. If you currently have an injury or pre-existing health condition or illness, speak with qualified medical professional or your personal trainer before trying this routine. Some of these exercises may not be appropriate for pregnant women, so always consult your physician before starting a new exercise or regime. Ditch the weights — this 8-move no jumping workout builds strength and boosts the metabolism without any equipment Strengthen your biceps, triceps and shoulders with this 20-minute dumbbell workout Pilates instructor shares a 20-minute Pilates workout for developing healthy hips and strengthening your lower body
CTV News
19-06-2025
- Sport
- CTV News
Canadian Ski cross team swap skis for a diving board
Canada's national ski cross team is used to soaring down a ski hill and catching air. This summer they're catching air in a new way, swapping their skis for a diving board. Jeremiah Barnert is the teams strength and conditioning coach and he says it's all part of cross training, trying something new to sharpen their skills. 'The biggest thing is it takes their out of their comfort zone,' said Barnert. 'It's safe and from a sports perspective it teaches them air awareness so when they're going off different jumps and different features this gives them more tools in their tool box.' Jeremiah Barnert Strength and conditioning coach Jeremiah Barnert says cross training in different sports teaches team members air awareness (Glenn Campbell) Cross training The hope is that cross training will help these athletes. Jared Schmidt, 28, believes diving can help him when he gets back to the ski hill. 'If there's something that you're working on for diving, you could take those skills that you're using to try and perfect it and then translate it into ski cross,' he said. 'Air awareness too,' he added. 'We're in the air a lot and just being comfortable and knowing where all of your part are and you're not flailing around too much and smacking the water hard because you'll probably be smacking the snow pretty hard too,' he said with a laugh. Schmidt's sister Hannah is also on the national ski cross team. She admits being in the water isn't her favourite thing but feels it will help get her out of her comfort zone. 'I'm good on my skis and in their air but diving into a pool head first isn't my strong suit. I did a little belly slop today,' she said with a laugh. 'But I think it's good for me to get out of my comfort zone and try different things throughout the summer.' Another sport Diving isn't the only sport the ski cross team will try this summer. Barnert says boxing is next. 'So in July and August, leading into the (2026 Winter) Olympics, we're actually going to be doing boxing as well,' he said. 'With boxing you get that tight quarters and competitive nature and feeling comfortable being uncomfortable again. It's safe, it's different and it's fun. It gets them out of the gym and it's great cross training.'
