High Intensity Cross Training WorkoutsProper form is key to avoiding injury. Consult with a health and fitness professional before beginning a new exercise routine.

WORKOUT 1: TOTAL BODY BLASTEREQUIPMENT USED

WORKOUT STRUCTURE

• Each workout is 20 minutes total.

• Rotate between each exercise with minimal rest time for 20 minutes.*

* Beginners should increase rest time between exercises and reduce total workout time to 10 minutes.

TRAINING ALTERNATIVES

Subsitute standingstraight arm pulldowns for pull-ups.

Subsitute standing chest press for push-ups.

Substitute the quarter mile treadmill run with non-impact training options such as the Precor EFX®, Precor upright or recumbent bikes or Precor AMT®.

WORKOUT 2: LOWER BODY LOADER

WORKOUT 3: DASH AND DRAIN

WORKOUT 4: THE DESTROYER

WORKOUT 5: CORE AND LEG BURNER

Boost Your Fitness in 20 Minutes or Less

8 Pull-ups

4 Pull-upsFTS Glide Balance Ball Treadmill

4 Overhead Presses4 Loaded Cable Squats 4 Deadlifts

8 Push-ups 12 Squats

12 Cable Squats to Overhead Press

12 Sit-ups 12 Cable Lunges

Quarter Mile Run

precor.com/en-us/coaching-center/exerciser

6 Burpees

12 Cable Pull Throughs

Elliptical (EFX) Upright RecumbentAMT

Precor-Crossfit-Poster-Infographic-2014.indd 1 11/11/14 9:59 PM