Outdoor Fitness Class
This morning we focused on Speed and Lower Body work. Good little butt kicker. Started out with a warm-up followed by some additional exercises to get the blood flowing. Using about 40 yds on a field, we shuffled right, then left, followed by running backwards. Repeated this a couple times. Next came butt-kickers or heel to your rear-end, high knees, one legged hops forward - both legs, one legged hops sideways - both legs and finally lunges.
- 4 x 40 yds - with a 10 sec rest break
- 1 x 400 m
- We repeated this 3 times
- Lower body exercises -
- 40 yds walking lunges with a 15lb db
- 20 yds - backward lunges
- squats - full, 3/4, 1/2 & 1/4 - 10 each - nice and slow
- 2o yds lunges - back to db's
- DB Squats - holding db in one hand - left for 10 reps - then right for 10 reps - then middle for 10
- 25 calf raises
- 50 dirty dogs
- 1 min partner - weighted sit-ups
- 1 min reverse curls
- 30 sec sit-ups
- 30 sec reverse curls
- 10 min good lower body stretching
Strength Training Workout
Today will be a Dumbbell workout like yesterday. I find that switching it up like this keeps it exciting and interesting. Try out different exercises. Incorporate these into your program. We're still doing 2 Sets of 10-12 Reps. Here we go!
- 5-10 min warm-up
- 10 pull-ups - left hand over & right hand under - focus on form - full range of motion
- DB Deadlifts
- 10 pull-ups - right hand over & left hand under - focus on form - full range of motion
- DB Squats
- One-arm DB Rows
- DB Straight - legged deadlifts
- DB Pull-overs
- DB Stationary lunges - 10 each leg
- 30 - 60 sec pull-up hang
- DB calf raises with a shrug added at the top
- DB seated incline curls
- DB concentration curls
- DB wrist curls
- 100 crunches
Don't be afraid to add your own exercises if you want. Have fun with it. Have a great day!
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