For this workout, if you're advanced, take fewer/shorter
breaks and "go deep" with the exercises. ALWAYS watch the
joints, the back -- heck! the body -- and be well-hydrated and
well-fueled w/o being on a full stomach.
Ok -- Let's Go To It!
This workout, I aim, will take about ONE HOUR ... maybe more
... MAYBE less depending on YOU. None of you are allowed to make excuses
or skimp on any of it. There are modifications -- do them -- and don't
try to be a hero ... hero's do not look good with bad form.
It'll be a mix of "DESCENDING" CARDIO bursts and
powerful but BASIC STRENGTH exercises. *Note: I have tried to keep
"tools" like weights, med balls, bands and all that stuff out of our
workouts so you ALL can do them anywhere -- whether it's in the gym, outdoors,
or in a small space at home. I DON'T CARE WHAT LEVEL YOU ARE! I
will give you options. Do the best you can, but DO IT! I'd prefer
this to be OUTDOORS, but have included modifications if you're at home or in
the gym.
************************************************************************
WORKOUT #6
Warm-up:
Light jog/march - in place, on a treadmill, or outdoors (5
minutes)
Work-out:
*NOTE: Cardio will ALWAYS be running/jogging/walking,
depending on what your level is and what best challenges you without hurting
you. So, every time I write CARDIO, do this:
CARDIO: (8 minutes -- NO LESS!!!!! If you get tired,
slow it down ... take the jog to a walk or walk slower, etc, but don't stop cuz
of boredom or something silly. Get a good bunch of songs going to pump
you up; invest in an iPod; sing! I don't care ... just don't stop!)
*If indoors w/treadmill (TM)-- whether it's at home or in
the gym:
run/walk/jog (a run is as fast as you can go)
... an average run on the treadmill is about from a level
5--7. I generally jog at a 6 or 6.5 pace on the TM. I don't like
going mega fast on machines, but it's a nice steady pace. If you're
walking, try to keep it above 3.0, but preferably between 3.5--4.5.
Sprinters or faster runners, if you're gonna go higher than level 7 on
the TM (which, I'm always uncomfortable with, by the way), then please be
careful. You'd be surprised how many things I've seen go wrong on those
machines.
*If indoors w/o treadmill (TM) -- whether it's outdoors or
at a gym:
This could get boring without some variety. I could
explain a whole lot of intricate things to do, but I want to keep this workout
basic and without too much thought like the last ones. Soooo ....
Do this per minute to keep it semi-interesting: (all are
in-place unless you've got the space to move around)
jog/march (1 min)
wide leg jog/march -- get that body LOW w/o hurting knees!
(1 min)
high knee jogs/marches (1 min) - keep bodies up tall!
No bowing!
jumping jacks (or side taps) (1 min)
repeat for a total of 2x = 8 mins of CARDIO
*If outdoors (preferred) -- at a park, field or track:
run/walk/jog ... stay light on your feet no matter what you
do, keep a rhythmic breathing pattern going and arms bent but loose.
Always make sure you're not tightening up your shoulders or neck.
Simple as that ... 8 minutes.
**NOTE: when doing the strength/workout portions, indoors,
it's self-explanatory for area, I think ... but if you're outdoors, use the
field or park ... stepping off whatever track or path and finding a clear
enough, safe area to perform the exercises. You're gonna need a
grassy/softer surface for some of the exercises.
Ok ... there's that explanation ... let me clear it up w/o
the mumbo jumbo:
1). Warm-up (5 mins)
2). CARDIO (8 mins)
REST: Depends on level ... but let's say 30secs--2minutes to
give you something to go by. (IF YOU REST TOO LONG, you're going to GET
COLD! So, if you're still tired after 2 minutes, start the exercise
modified or pace or march in place to stay warm until you're ready)
3). Pushups (1 minute doing as many as you can) - if you
need a greater explanation on pushups, check out the previous workouts. Do
either modified or on toes. Drop to knees, if on toes gets tired.
Hold a plank if on knees gets hard. Try to stay up.
REST: Suggested 30 secs or under
4). CARDIO (7 mins) -- keep steady ... 7 mins is still
pretty long ... indoor people without TM, just keep cutting the last minute
exercise starting from bottom up. So, you'd cut out the second set of
Jacks for this one.
REST: 30secs--2mins tops
5). Situps (1 minute - full - as many as you can) - see
explanation if needed, in previous workouts
level 1 - hands forward (easiest)
level 2 - hands STAY above head
level 3 - hands behind head, elbows stay wide (hardest)
6). Forearm Plank (1 minute) like push up position but on
forearms
level 1 - modified, on tops of thighs, hold straight body up
with forearms, tummy faces ground
level 2 - on forearms and toes, keeping body straight, tummy
tight
7). CARDIO (6 mins)
8). Squat turns (1 min) - plyo/legs
** This is going to be HARD cuz those legs are gettin'
tired! Do your best and don't do a full squat if your legs are hurting.
WATCH the knees!!!
- in a squat position facing forward, sitting back onto
heels, jump up, turning to right and into a squat position ... jump up and turn
back to center squat ... jump up and turn to left squat. So it's: Squat,
jump, turn right ... squat, jump, turn left (center) ... squat, jump,
turn left again (to left side) ... squat, jump, turn right (center). Got
it?? Maybe? If not ... or if its too difficult, then just do squat
jumps straight up and down without the turns ... don't jump AT ALL if you're a
beginner and don't do too deep a squat if you're watching knees/back.
9). Superman (1 min) -- see previous workout explanation for
more detail
- lying on stomach, holding arms out overhead, straight and
wider than shoulder width ... lift legs up as well and keep them wider than hip
width. Just hold arms and legs up in that manner like you're flying like
Superman on your belly. Heads up! If back needs less, lower legs
and keep arms up.
10). CARDIO (5mins) -- can you move faster since the time
has decreased? Try ... I know you're gettin' tired ... but see what you
can do.
REST - 30secs -- 2mins
11). Reverse Plank (1 minute)
- sit. put hands with fingers facing feet, right next
to your hips. (wrist issue people, make fists with hands) lift body up.
straighten legs out in from of you. if you're advanced, keep legs
straight, feet together. if you need a modification (most of you will)
then bend legs, with flat feet on ground, but as wide as or a little wider than
hip width. heads up looking at sky! keep neck pretty neutral.
12). CARDIO (4mins) Go! Go! Go!
REST: *****30secs--1min
13). Pushups (30 secs)
yes, we are going through same strength exercises again, cut
in half w/time
14). CARDO (3mins) Power this one!
REST: 30secs--1min
15). Situps (30secs)
16). Forearm plank (30secs)
17). CARDIO (2mins) RUUNNNN!!! WALK FAST!! HIGH
KNEE JOG/JACK to MANIA!!! BREATHE!!!!
REST: 30 secs
18). Squat Turns (30secs)
19). Superman (30secs)
18). CARDIO (1min) -- YAAAAYYY! Last one!
Hustle!!!
REST: 30 secs
19). Reverse Plank (30 secs)
20). COOL DOWN! (5 mins)
March or walk in place ... pacing ... going on the treadmill
or along the park/field. Make sure to do this so you can get that heart
rate down. DO NOT lay down or take a shower until that heart rate has
returned to normal and your body has cooled down. Eat a power bar or
drink orange juice or something if you're dizzy. HYDRATE!!!
21). STRETCH - see previous workouts for detailed
explanations but here's the basics:
- Drain the legs for about 5-10mins laying down on back with
feet up against wall or tree
- Stretch, hamstrings, quads, back and shoulders
- Roll those shoulders out, forward and back.
- You can almost never do enough stretching ... I'll leave
the rest to YOU.
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