Crossfit Style Stuff
burpees - http://www.youtube.com/watch?
farmer's carry - http://www.youtube.com/watch?
box jump - http://www.exrx.net/
squats - http://www.youtube.com/watch?
lunges: http://www.youtube.com/watch?
knees-to-elbows http://www.youtube.com/watch?
Running Drills
Foot strike video: http://www.youtube.com/user/
100 up warm up http://video.nytimes.com/
Tabataland 6-Week Challenge
It's here. A six week challenge to push your comfort zone. A little strength training, some plyometrics, and a lot of intensity. Welcome to Tabataland! Tabataland is named after the infamous tabata. Our very own list member provides a good explanation "Typically it's a 20:10 work to rest ratio (20 seconds work : 10 seconds rest) at or close to all out during the work portion." If you wanted to Tabata pushups and squats, you would do as many pushups as you can in 20 seconds, rest 10 seconds. Repeat until you have completed 8 rounds for a total of 4 minutes. Then move on to the squats. You compare performances by the number of pushups (squats, etc.) completed.
Want more info? Look here:
http://ezinearticles.com/?
The Workouts: Each workout is set up with 4 exercises giving you 4, 8, 12, and 16 minute options. You don't need any special equipment except a jump rope, even then you could jump in place. The exercises vary. This was done to keep things interesting AND eliminate excuses. #1 is designed so that you can do it in your hotel room. If your arms are trashed from masters swimming, chose a workout that's leg intensive. Tough run? Tabata some push ups. I don't care if people mix and match the exact exercise to meet their needs. Is tabata too much for you? I've even included a few alternative workouts, if you dare. Cindy is one of my person favorites. The key: BE BRAVE AND TRY ONE! Heck, try them 3-4 times a week.
Tabataland Workouts:
#1
pushups
situps
squats
burpees
#2
walking lunge
double under jump rope
lateral jumps
bear crawl
#3
dips (or chair dips)
tuck jump
push ups
plank pose, leg up
#4
pushups
lateral jumps
burpees
plank pose, leg up
#5 Watermelon Crawl
Jumping lunge
Clapping Pushup
Mountain Climber
Jumping Jacks
Other options
50 burpies. Record your time.
10-9-8-7-6-5-4-3-2-1 reps each round of: push ups, lateral jumps,
situps. Record your time.
Annie - Double-unders; Sit-ups. 50-40-30-20 and 10 reps for time.
Cindy - go for max rounds in 20 minutes - 5 pull ups, 10 pushups, 15 squats
Spartucus workout -
http://www.military.com/
Demonstrations -
tuck jump - http://sportsmedicine.about.
lateral jumps (use a teddy bear if that's what you got) -
http://www.youtube.com/watch?
chair dip - http://sportsmedicine.about.
plank (if this is too easy, pick up a leg) -
http://sportsmedicine.about.
burpees http://www.youtube.com/watch?
jumping lunge http://www.youtube.com/watch?
clapping push up http://www.youtube.com/watch?
mountain climb = http://www.youtube.com/watch?
bear crawl http://www.youtube.com/watch?
walking lunge (add overhead weight if it's too easy)
http://www.youtube.com/watch?
double under jump rope (do single unders if necessary)
http://againfaster.
plyopushup http://www.youtube.com/watch?
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