CROSS CiRCUIT Workout
CROSS CiRCUIT Workout
CLASS NAME
Tough Top Half Series - Workout 1
CLASS NAME
Tough Top Half Series - Workout 2
CLASS GOAL
Firm and tone the upper half of the body
CLASS GOAL
Firm and tone the upper half of the body
MINUTES MINUTES
1-4
4-5
ADVANCED ACTIVITYADVANCED ACTIVITY
WARM-UP - LEVEL 5
Supine chest press -Mountain
heavy climbers with twist
5-6
Alt. lateral lunge
Shoulder
7-8
Lateral lunge with front raise
press - medium
Bicycle crunch
Biceps
9-10
curl - mediumBicycle crunch with hold
Alt. reverse
Alt. reverse
lunge with bicep curl
Bent
overlunge
2 arm triceps kickback
- medium
11-12
Bent
Speed skaters
over row - medium
Speed skaters with a toe touch
13-14
Squat
jumps
Pushups
jumps
with light weights
(off powerblocksSquat
or on
floor)
15-16
Plank
Front raise - low
17-18
Plank with alt. leg lifts
Single-leg hip twist
19-20
Basic crunch Single-leg hip twist with squat
Bicycle Hammer
crunch
10-11
13-14
12-13
15-16
14-15
Alt. triceps
reverse lunge
Alt. reverse
with bicep curl
Overhead
extension - medium
(1 or 2lunge
weights)
CARDIO - LEVEL 7
Bent
- medium
Speed over
skatersreverse grip row Speed
skaters with a toe touch
CARDIO - LEVEL 8
Squat jumps with light weights
Triceps pushup
Squat jumps
RUNNING A CROSS CIRCUIT CLASS SAFELY
Lateral raise- low Plank with alt. leg lifts
Plank
CARDIO - LEVEL 9
Single-leg hip twist
Bicycle crunchSingle-leg hip twist with squat
COOL-DOWN - LEVEL 4
CROSS CiRCUIT SOFTWARE PROGRAMS
Four easy things to remember - review before every class
2. Adjust weights
3. Fit PowerBlock pin
appropriately for
fully and securely in
mixed cardio &
PowerBlock before
strength - do not use
lifting
max weights
CARDIO - LEVEL 8
16-17
19-20
18-19
Bicycle crunch with hold
biceps curl - medium
CARDIO - LEVEL 7
19-20
COOL-DOWN - LEVEL 4
1. Stop arms and pedals
before getting off the
machine
8-9
Lateral lunge with front raise
press - medium
CARDIO - LEVEL 6
17-18
CARDIO - LEVEL 9
18-19
Alt. lateral lunge
Arnold
15-16
CARDIO - LEVEL 8
16-17
19-20
6-7
CARDIO - LEVEL 6
13-14
CARDIO - LEVEL 8
14-15
Mountain climbers with twist
Supine chest fly - medium
11-12
CARDIO - LEVEL 7
12-13
15-16
4-5
9-10
CARDIO - LEVEL 7
10-11
13-14
WARM-UP - LEVEL 5
7-8
CARDIO - LEVEL 6
8-9
ADVANCED ACTIVITYADVANCED ACTIVITY
5-6
CARDIO - LEVEL 6
6-7
MINUTES MINUTES
1-4
4. Exit first, only use
PowerBlocks
when on the
ground, not on
the machine
Each Octane machine has built-in
CROSS CiRCUIT software that
allows you to run a class where
total time and calories are
recorded when people are on
and off the machine
To start the program, have
users press the PROGRAM
buton, then press the
DOWN ARROW. Next,
hit ENTER when they see
CROSS CiRCUIT Group.
To perform a CROSS CiRCUIT
program alone, use the CROSS
CiRCUIT Solo workout. This
progam allows users to enter the
cardio duration and number of
reps for each strength interval.
CROSS CiRCUIT Workout
CROSS CiRCUIT Workout
CLASS NAME
Tough Top Half Series - Workout 3
CLASS NAME
Tough Top Half Series - Workout 4
CLASS GOAL
Firm and tone the upper half of the body
CLASS GOAL
Firm and tone the upper half of the body
MINUTES MINUTES
1-4
ADVANCED ACTIVITYADVANCED ACTIVITY
WARM-UP - LEVEL 5
4-5
Mountain
Standing chest press
- low climbers with twist
5-6
Alt. lateral lunge
Upright
7-8
Lateral lunge with front raise
row - medium
Bicyclebiceps
crunch curl (reverse curl) Bicycle
crunch with hold
Drag
- medium
9-10
Alt. reverse
lunge
Supine
11-12
reverse lunge with bicep curl
skull crusher Alt.
- medium
delt
SpeedRear
skaters
13-14
row (high row)
- low
Speed
skaters with a toe touch
Frog pushup Squat jumps with light weights
Squat jumps
15-16
V raise - low
Plank
17-18
Plank with alt. leg lifts
Single-leg hip twist
19-20
Plank
Single-leg hip twist with squat
10-11
13-14
12-13
15-16
14-15
Alt. reverseSupine
lunge Tate
RUNNING A CROSS CIRCUIT CLASS SAFELY
SpeedBent
skatersover
reverse fly - Speed
low skaters with a toe touch
CARDIO - LEVEL 8
Squat jumps T
pushup - low
Squat jumps with light weights
CARDIO - LEVEL 8
Plank
Shoulder scapation - Plank
low with alt. leg lifts
CARDIO - LEVEL 9
Single-leg hipSide
twist
Single-leg
plank 30 sec ea
side hip twist with squat
COOL-DOWN - LEVEL 4
CROSS CiRCUIT SOFTWARE PROGRAMS
Four easy things to remember - review before every class
2. Adjust weights
3. Fit PowerBlock pin
appropriately for
fully and securely in
mixed cardio &
PowerBlock before
strength - do not use
lifting
max weights
reverse lunge with bicep curl
press - Alt.
medium
CARDIO - LEVEL 7
16-17
19-20
18-19
Bicycle crunch with hold
biceps curl - medium
CARDIO - LEVEL 7
19-20
COOL-DOWN - LEVEL 4
1. Stop arms and pedals
before getting off the
machine
BicycleCrossover
crunch
17-18
CARDIO - LEVEL 9
18-19
8-9
CARDIO - LEVEL 6
15-16
CARDIO - LEVEL 8
16-17
19-20
Alt. press
lateral lunge
Lateral lunge
with front raise
Shoulder
with palms inward facing
- medium
13-14
CARDIO - LEVEL 8
14-15
6-7
CARDIO - LEVEL 6
11-12
CARDIO - LEVEL 7
12-13
15-16
Mountain
climbers with twist
Supine chest press with twist
- heavy
9-10
CARDIO - LEVEL 7
10-11
13-14
WARM-UP - LEVEL 5
7-8
CARDIO - LEVEL 6
8-9
4-5
ADVANCED ACTIVITYADVANCED ACTIVITY
5-6
CARDIO - LEVEL 6
6-7
MINUTES MINUTES
1-4
4. Exit first, only use
PowerBlocks
when on the
ground, not on
the machine
Each Octane machine has built-in
CROSS CiRCUIT software that
allows you to run a class where
total time and calories are
recorded when people are on
and off the machine
To start the program, have
users press the PROGRAM
buton, then press the
DOWN ARROW. Next,
hit ENTER when they see
CROSS CiRCUIT Group.
To perform a CROSS CiRCUIT
program alone, use the CROSS
CiRCUIT Solo workout. This
progam allows users to enter the
cardio duration and number of
reps for each strength interval.
CROSS CiRCUIT Workout
CROSS CiRCUIT Workout
CLASS NAME
Tough Top Half Series - Workout 5
CLASS NAME
Tough Top Half Series - Workout 6
CLASS GOAL
Firm and tone the upper half of the body
CLASS GOAL
Firm and tone the upper half of the body
MINUTES MINUTES
1-4
4-5
ADVANCED ACTIVITYADVANCED ACTIVITY
WARM-UP - LEVEL 5
Chest press in bridgeMountain
- heavyclimbers with twist
5-6
Alt. lateral
lunge
Lateral
Lateral
lunge with front raise
raise to front raise
- low
7-8
10-11
13-14
Alt.Single
reverse arm/leg
lunge
11-12
12-13
15-16
SquatPushup
jumps
15-16
Plank
9-10
CARDIO - LEVEL 7
reverse
lunge with bicep curl
biceps curlAlt.
left
- medium
10-11
13-14
CARDIO - LEVEL 7
11-12
Single-leg hip twist
19-20
Plank up
Plank with alt. leg lifts
Bent
over
row with arm twistSpeed
- medium
Speed
skaters
skaters with a toe touch
14-15
CARDIO - LEVEL 8
Squat jumps
Squat
Pushup
with hand offset 30 sec
eajumps
sidewith light weights
Single-leg hip twist with squat
16-17
19-20
Plank
Jumping
18-19
Plank
with alt. leg lifts
jack with weights
- low
CARDIO - LEVEL 9
Single-leg
hip with
twist row 30 sec eaSingle-leg
hip twist with squat
Side
plank
side - low
19-20
RUNNING A CROSS CIRCUIT CLASS SAFELY
COOL-DOWN - LEVEL 4
CROSS CiRCUIT SOFTWARE PROGRAMS
Four easy things to remember - review before every class
2. Adjust weights
3. Fit PowerBlock pin
appropriately for
fully and securely in
mixed cardio &
PowerBlock before
strength - do not use
lifting
max weights
CARDIO - LEVEL 8
17-18
COOL-DOWN - LEVEL 4
1. Stop arms and pedals
before getting off the
machine
CARDIO - LEVEL 7
15-16
CARDIO - LEVEL 9
18-19
12-13
15-16
Alt. reverse
lunge triceps kickback
Alt. reverse
lunge with bicep curl
Single
arm/leg
left - medium
13-14
Squat
w/1 leg up - 30
secjumps
ea with light weights
Wrist twists - low
17-18
Lateral lunge with front raise
press - low
CARDIO - LEVEL 7
CARDIO - LEVEL 8
16-17
19-20
Alt. lateral lunge Cuban
Bicycle
crunch triceps kickback right
Bicycle
crunch with hold
Single
arm/leg
- medium
CARDIO - LEVEL 8
14-15
6-7
CARDIO - LEVEL 6
8-9
Bent over Speed
row 30
sec then unilateral row
sec with
- medium
skaters
Speed30
skaters
a toe touch
13-14
Mountain climbers with twist
Chest fly in bridge - medium
CARDIO - LEVEL 6
Bicycle arm/leg
crunch
crunch with hold
Single
biceps curl rightBicycle
- medium
9-10
WARM-UP - LEVEL 5
7-8
CARDIO - LEVEL 6
8-9
4-5
ADVANCED ACTIVITYADVANCED ACTIVITY
5-6
CARDIO - LEVEL 6
6-7
MINUTES MINUTES
1-4
4. Exit first, only use
PowerBlocks
when on the
ground, not on
the machine
Each Octane machine has built-in
CROSS CiRCUIT software that
allows you to run a class where
total time and calories are
recorded when people are on
and off the machine
To start the program, have
users press the PROGRAM
buton, then press the
DOWN ARROW. Next,
hit ENTER when they see
CROSS CiRCUIT Group.
To perform a CROSS CiRCUIT
program alone, use the CROSS
CiRCUIT Solo workout. This
progam allows users to enter the
cardio duration and number of
reps for each strength interval.