The first cross-training program that follows is centered around the treadmill, but you could substitute any cardio machine for those sessions. The strength workouts can be done on machines or with free weights. Or, you could do a strength/flexibility activity, such as yoga and Pilates, on those days. The bonus workouts are actually fun activities and aren't really workouts with programs, but are instead just good fitness-oriented things to do.

Cross-training Program #1

Cross-training Program #2

This program is centered around a race — the triathlon. This person wants to compete for the first time and so has to fit biking, swimming, and running into her schedule, but she also needs to strength-train and stretch for optimum fitness. The following would be a one-week program in a twelve-week training schedule. Because she's working out so intensely, she needs to truly rest on her days off.