All-Body Gym Session 1

Objective

Develop balanced strength, power, and endurance through exercises that target the entire body.

Warm-Up (10 minutes)

• Jumping Jacks: 3 x 25 reps
• Bodyweight Squats: 2 x 15 reps
• Leg Swings: 2 x 10 each leg
• Arm Circles: 2 x 15 each direction
• Hip Circles: 2 x 10 each direction
• High Knees: 2 x 30 seconds

Main Workout (50 minutes)

• Dumbbell Clean and Press: 3 x 8–10 (Rest 90s)
• Kettlebell Swing: 3 x 15–20 (Rest 60–90s)
• Renegade Row: 3 x 8–10 each side (Rest 90s)
• Walking Lunges with Overhead Press: 3 x 10–12 each leg (Rest 90s)
• Medicine Ball Slam: 3 x 15–20 (Rest 60–90s)
• Plank to Push-Up: 3 x 10–12 (Rest 60s)
• Box Jump: 3 x 10–12 (Rest 60s)

Cool Down (5–10 minutes)

• Hamstring Stretch: 2 x 30s each leg
• Quad Stretch: 2 x 30s each leg
• Calf Stretch: 2 x 30s each leg
• Shoulder Stretch: 2 x 30s each arm
• Hip Flexor Stretch: 2 x 30s each side

All-Body Gym Session 2

Objective

Enhance overall strength, power, and athleticism through a variety of functional exercises. Designed to support the full-body demands of cross country skiing.

Warm-Up (10 minutes)

• Jumping Jacks: 3 x 25 reps
• Inchworm to Push-Up: 2 x 10 reps
• Leg Swings (Front to Back and Side to Side): 2 x 10 each leg
• World’s Greatest Stretch: 2 x 5 each side
• Bodyweight Lunges: 2 x 10 each leg
• High Knees: 2 x 30 seconds

Main Workout (50 minutes)

• Barbell Thruster: 3 x 8–10 (Rest 90s)
• Kettlebell Goblet Squat: 3 x 12–15 (Rest 90s)
• Single-Arm Dumbbell Snatch: 3 x 8–10 each side (Rest 90s)
• Pull-Ups (Weighted if possible): 3 x 8–10 (Rest 90s)
• Dumbbell Renegade Row with Push-Up: 3 x 8–10 each side (Rest 90s)
• Box Step-Ups with Dumbbells: 3 x 12–15 each leg (Rest 60–90s)
• Plank with Alternating Shoulder Taps: 3 x 20 taps each side (Rest 60s)

Cool Down (5–10 minutes)

• Hamstring Stretch: 2 x 30s each leg
• Quad Stretch: 2 x 30s each leg
• Calf Stretch: 2 x 30s each leg
• Shoulder Stretch: 2 x 30s each arm
• Hip Flexor Stretch: 2 x 30s each side

All-Body Gym Session 3

Warm-Up

• Bodyweight Squats: 2 x 15 reps
• Leg Swings (Front to Back and Side to Side): 2 x 10 each leg
• Arm Circles: 2 x 15 each direction

Main Workout

• Dumbbell Clean and Press: 3 x 8–10 (Rest 90s)
• Kettlebell Swing: 3 x 15–20 (Rest 60–90s)
• Renegade Row: 3 x 10–15 each side (Rest 90s)
• Walking Lunges with Overhead Press: 3 x 10–12 each leg (Rest 90s)
• Push-Ups: 3 x 20–25 (high tempo)
• Ab Wheel Roll-Out (on knees): 3 x 20 reps
• Medicine Ball Slam: 3 x 15–20 (Rest 60–90s)
• Plank to Push-Up: 3 x 10–12 (Rest 60s)
• Box Jump: 3 x 10–12 (Rest 60s)

Cool Down

• Hamstring Stretch: 2 x 30s each leg
• Quad Stretch: 2 x 30s each leg
• Calf Stretch: 2 x 30s each leg
• Shoulder Stretch: 2 x 30s each arm
• Hip Flexor Stretch: 2 x 30s each side

All-Body Gym Session 4

Warm-Up

• Bodyweight Squats: 2 x 15 reps
• Leg Swings (Front to Back and Side to Side): 2 x 10 each leg
• Arm Circles: 2 x 15 each direction

Main Workout

• Dumbbell Clean and Press: 3 x 8–10 (Rest 90s)
• Kettlebell Swing: 3 x 15–20 (Rest 60–90s)
• Renegade Row: 3 x 8–10 each side (Rest 90s)
• Stability Ball Leg Pull-In: 2 x 20
• Stability Ball Crunch: 3 x 20
• Hyperextension
• Stability Ball Knee Tuck: 3 x 15
• Plank (on stability ball): 2 x 2 mins
• Medicine Ball Side Pass (with partner): 3 x 15–20
• Box Jump: 3 x 10–12 (Rest 60s)
• Pull-Ups: 3 x 8

Cool Down

• Hamstring Stretch: 2 x 30s each leg
• Quad Stretch: 2 x 30s each leg
• Calf Stretch: 2 x 30s each leg
• Shoulder Stretch: 2 x 30s each arm
• Hip Flexor Stretch: 2 x 30s each side

All-Body Gym Session 5

Objective

Enhance overall strength, power, and athleticism through a variety of functional exercises. Supports the full-body demands of cross country skiing.

Warm-Up (10 minutes)

• Jumping Jacks: 3 x 25 reps
• Inchworm to Push-Up: 2 x 10 reps
• Leg Swings (Front to Back and Side to Side): 2 x 10 each leg
• Bodyweight Lunges: 2 x 10 each leg

Main Workout (50 minutes)

• Barbell Thruster: 3 x 8–10 (Rest 90s)
• Kettlebell Goblet Squat: 3 x 12–15 (Rest 90s)
• Single-Arm Dumbbell Snatch: 3 x 8–10 each side (Rest 90s)
• Pull-Ups (Weighted if possible): 3 x 8–10 (Rest 90s)
• Dumbbell Renegade Row with Push-Up: 3 x 8–10 each side (Rest 90s)
• Box Step-Ups with Dumbbells: 3 x 12–15 each leg (Rest 60–90s)
• Plank with Alternating Shoulder Taps: 3 x 20 taps each side (Rest 60s)

Cool Down (5–10 minutes)

• Hamstring Stretch: 2 x 30s each leg
• Quad Stretch: 2 x 30s each leg
• Calf Stretch: 2 x 30s each leg
• Shoulder Stretch: 2 x 30s each arm
• Hip Flexor Stretch: 2 x 30s each side