Cross training is constantly remembered for being a very intense training modality, with high caloric expenditure that combines several movements and exercises to improve the physical capacities of its practitioners, such as:  

  • cardiorespiratory resistance;
  • muscular endurance;
  • force;
  • flexibility;
  • power; 
  • velocity;
  • coordination;
  • agility;
  • balance;
  • precision. 

But, knowing our current world situation, you who like and want to continue training, are interested, but do not train cross training, is it possible to start now in the sport? 

Being a beginner who only trained weight training, bodypump, or even nothing? 

Yes, you can! And now, I will show you 7 exercises that are extremely used in cross training and are the basis for other more complex movements.

Push up

Excellent exercise for strengthening the muscles of the upper limbs and also abdominal. 

Because activation is necessary throughout the movement so that the body remains well aligned and the exercise is performed in the best possible way. 

In traditional flexion, there are several variations, for those who are unable to do with the body in extension, adaptations can be made such as performing with the knees on the floor or even with the body more inclined, supporting the arms in a higher place. 

The more upright your body gets, the easier the exercise will be.


Air squat (weightless squat)

It is a basic squat, performed only with body weight. 

Air squat will provide resistance to your lower limbs and is essential for those who find it difficult to do a squat correctly or do not usually do it. 

It is also a basis for other types of loaded squats, such as barbell squats in the back, barbell squats in the front, dumbbell squats, etc.



Classic exercise, performed in different training environments and with infinite variations. 

We can say that in cross training, there is a well-used variation, the abdominal sit-up, which consists of lying down, with the soles of your feet together (in a "butterfly" position). 

Then, the upper part of the body goes up, trying to touch the hands on the tip of the feet, and then is returned to the starting position. 

It is worth mentioning that there is the aid of a kind of mat to support the lower back. 

If this is not possible, other variations are used, often being replaced by the abdominal rower.



Classic exercise for legs and glutes, consists of keeping your feet always parallel to your knees and directing them forward. 

It is important that you do one leg at a time, and flex your knee and hips, where the front leg should be at a 90-degree angle to the floor, while the knee of the back leg touches the floor. 

In addition, it can be performed unilaterally, alternated without displacement, and alternated with displacement, and can also use loads such as dumbbells and bars in the most diverse positions (besides the body, on the back, in front, and even above the head). 

It is also possible to perform without a load for beginners, being ideal, as it will give you balance and strength to start to perform with loads gradually.


Rope jumping

The rope is an accessory present in practically all training centers. It allows a good caloric expenditure and contributes to the improvement of physical conditioning and coordination. 

There are variations for those who can easily perform simple rope jumps and want to intensify their training more, such as performing double jumps, where the rope passes twice around your body before you touch the ground again. 

In addition, it is an exercise that can be performed in several places and does not require a large expense with material, being relatively easy and cheap to get a rope. 

But, for those who do not have and do not want to buy, it can be replaced by jumping jacks or even simulating an imaginary rope, where with each jump, you should hit the thigh with your hands before landing.


Step box / Box jump

The step box consists of climbing the box and then descending, alternating the legs. 

The box jump, on the other hand, needs to rise with both legs at the same time, that is, it is necessary to jump on top of the box, being necessary in both cases, the full extension of the body when it is on top of it. 

Also, it's very likely that you don't have a box like that at home, but you should have a sofa, a chair that's not too tall, a stop or any other place that is higher than the floor level and that you can climb up and get down safely. 

It is recommended for beginners to climb without jumping, strengthening the lower limbs and their cardiorespiratory conditioning.



It is very likely that you have heard of, and even performed, a burpee. 

Well, it is a complete exercise that works the entire body improving its muscular and respiratory resistance. 

And, because it is complete, it is widely used in training and even on other occasions, as games, for example: if you are late, you pay burpee. 

And so on, maybe that's why he is so loved, but also hated by many. 

Basically, it consists of leaving the starting position, upright, going towards the floor to stay in the push-up position, put your chest on the floor and then raise your body, ending with a jump with your arms above your head. 

For those who cannot, feel some difficulty, you can make adaptations such as not needing to touch your chest on the floor, or even do it in places with higher support. 

Thus, making sure that your body is not completely parallel to the floor. This helps a lot make the exercise less intense and make it possible for everyone to do it.