|
| |
The basics: pushups, pullups, and squats for strength. Running for cardio. Also some basic core work, and box jumps just for fun. Be sure to do adequate warmups and cooldowns.
Rest 1-2 minutes between sets.
Use good form.
Do: BEST reps in 1 minutes
Regular pushups. Keep your back straight and be sure to go all the way down and all the way up.
Use good form.
Do: BEST reps in 1 minutes
Lie on your back with your knees bent. Hook your feet under something heavy (e.g., dumbbells, couch, etc.) or have a partner hold them. Place your hands on the side of your head (NOT behind) or fold your arms across your chest. Raise your head and keep it up throughout the exercise.
Raise your upper body off the floor using your abs until it is perpendicular to the floor, then lower. Use a smooth, controlled movement; do not throw yourself forward or throw your arms to assist your movement.
Use good form.
Do: BEST reps in 1 minutes
Grab the bar using a shoulder-width grip, palms facing toward you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Keep good form throughout. Bad reps don't count!
Do: BEST reps in 1 minutes
Stand with feet slightly more than shoulder-width apart, toes pointed slightly out. Sit back, squatting back on your heels keeping your back strongly arched, pushing your knees out to the sides, until your thighs go past parallel with the floor. Return to the standing position, being sure to keep your weight back.
Use good form.
Do: BEST reps in 1 minutes
Regular pushups. Keep your back straight and be sure to go all the way down and all the way up.
Use good form.
Do: BEST reps in 1 minutes
Lie on your back with your knees bent. Hook your feet under something heavy (e.g., dumbbells, couch, etc.) or have a partner hold them. Place your hands on the side of your head (NOT behind) or fold your arms across your chest. Raise your head and keep it up throughout the exercise.
Raise your upper body off the floor using your abs until it is perpendicular to the floor, then lower. Use a smooth, controlled movement; do not throw yourself forward or throw your arms to assist your movement.
Use good form.
Do: BEST reps in 1 minutes
Grab the bar using a shoulder-width grip, palms facing toward you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Keep good form throughout. Bad reps don't count!
Do: BEST reps in 1 minutes
Stand with feet slightly more than shoulder-width apart, toes pointed slightly out. Sit back, squatting back on your heels keeping your back strongly arched, pushing your knees out to the sides, until your thighs go past parallel with the floor. Return to the standing position, being sure to keep your weight back.
Jog one mile between intervals.
"Tempo pace" is 85-90% of your maximum heart rate, or fast enough to make conversation impossible but you'll still be able to speak a short phrase. It's uncomfortable but not painful; 30-40 seconds slower than your best 5k pace.
Tempo runs are great for improving speed in longer runs (5k and up) and are usually run in intervals of 2-4 miles, depending on your goals.
Do: 2 miles in BEST mm:ss
"Tempo pace" is 85-90% of your maximum heart rate, or fast enough to make conversation impossible but you'll still be able to speak a short phrase. It's uncomfortable but not painful; 30-40 seconds slower than your best 5k pace.
Tempo runs are great for improving speed in longer runs (5k and up) and are usually run in intervals of 2-4 miles, depending on your goals.
Do: 2 miles in BEST mm:ss
Rest a good two minutes between sets.
Use good form.
Do: 10 reps
Grab the bar using a medium-wide grip, palms facing away from you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Use good form.
Do: 10 reps
Grab the bar using a shoulder-width grip, palms facing toward you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Use good form.
Do: BEST reps in 1 minutes
Grab the bar using a medium-wide grip, palms facing away from you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Use good form.
Do: BEST reps in 1 minutes
Grab the bar using a shoulder-width grip, palms facing toward you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Bursts (mini-blitzes, if you will) of pushups. Rest 1 minute between each style of pushup. This is a total of 3 minutes of pushups and should take a total of 5 minutes to do.
Do as many reps as you can in the time allotted, being sure to KEEP GOOD FORM throughout. Rest 30 seconds between sets.
Do: BEST reps in 30 seconds
Do: BEST reps in 30 seconds
Regular pushups. Keep your back straight and be sure to go all the way down and all the way up.
Do as many reps as you can in the time allotted, being sure to KEEP GOOD FORM throughout. Rest 30 seconds between sets.
Do: BEST reps in 30 seconds
Do: BEST reps in 30 seconds
Regular pushups but with your hands set well outside your shoulders. Keep your back straight and be sure to go all the way down and all the way up.
Do as many reps as you can in the time allotted, being sure to KEEP GOOD FORM throughout. Rest 30 seconds between sets.
Do: BEST reps in 30 seconds
Do: BEST reps in 30 seconds
Regular pushups but with thumbs and index fingers touching so your hands form a diamond shape. Keep your back straight and be sure to go all the way down (until your chest touches your hands) and all the way up.
Crunches, reverse crunches, and V-ups. Rest no more than 5 seconds between each exercise. The combination of the three hurts but in a good way.
Do: 30 reps
Lie on your back on the floor with your knees bent and feet flat. Put your hands to the sides of your head and tuck your chin forward. Slowly raise your upper back off the floor, squeezing your abs and pulling your chest toward your thighs as you exhale. Pause at the top of the movement, then slowly lower as you inhale but do NOT lay your head back. Keep your hands and arms fixed throughout.
Do: 30 reps
Lie on your back on the floor with your hands holding a weight (like a medicine ball) on the floor just above your head for stability. Keep your knees bent and your feet off the floor near your butt. This is the starting position.
Flatten your lower back to the floor and raise your knees toward your elbows, bringing them as close as you can without allowing your upper back to round. Return to the starting position. That's one rep.
Do: 30 reps
Lie on your back with your hands above your chest and your feet off the floor with your knees slightly bent. Keep your head forward. This is the starting position. Slowly raise your back off the floor while simultaneously drawing your knees toward your chest, then return to the starting position only until your middle back just touches the floor. Use a smooth motion throughout. Avoid throwing your arms forward--keep them in a fixed position.
DO NOT USE -- use 60 seconds instead
Do: for 1 minutes
Lie face-down with your elbows in line with your shoulders and bent at a 90-degree angle. You hands can be palm-down or fists. Raise yourself up till you are resting on your toes, elbows, forearms, and hands. Keep your back flat and your abs tight; don't let your butt stick up. Hold the position.
Rest 1-2 minutes between sets.
Don't rush; stay safe!
Do: BEST steps of BEST inches in 1 minutes
Stand in front of the box or platform and jump with both feet up onto the box. Then jump back down to the ground. That's one rep.
Do: 20 reps
Stand with feet slightly more than shoulder-width apart, toes pointed slightly out. Sit back, squatting back on your heels keeping your back strongly arched, pushing your knees out to the sides, until your thighs go past parallel with the floor. Return to the standing position, being sure to keep your weight back.
Don't rush; stay safe!
Do: BEST steps of BEST inches in 1 minutes
Stand in front of the box or platform and jump with both feet up onto the box. Then jump back down to the ground. That's one rep.
Do: 20 reps
Stand with feet slightly more than shoulder-width apart, toes pointed slightly out. Sit back, squatting back on your heels keeping your back strongly arched, pushing your knees out to the sides, until your thighs go past parallel with the floor. Return to the standing position, being sure to keep your weight back.
Run this at a comfortable pace.
Do: 2 miles in BEST minutes
Use good form.
Do: BEST reps in 1 minutes
Lie on your back with your knees bent. Hook your feet under something heavy (e.g., dumbbells, couch, etc.) or have a partner hold them. Place your hands on the side of your head (NOT behind) or fold your arms across your chest. Raise your head and keep it up throughout the exercise.
Raise your upper body off the floor using your abs until it is perpendicular to the floor, then lower. Use a smooth, controlled movement; do not throw yourself forward or throw your arms to assist your movement.
Start with a warmup. At least a few pushups and hanging from the bar. Rest 30-45 seconds between sets. Keep good form throughout!
Don't rush...use good form on every rep. If you tire, rest for 10 seconds or so and squeeze out some more.
Do: BEST reps in 1 minutes
Regular pushups. Keep your back straight and be sure to go all the way down and all the way up.
Do: BEST reps
Grab the bar using a medium-wide grip, palms facing away from you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Don't rush...use good form on every rep. If you tire, rest for 10 seconds or so and squeeze out some more.
Do: BEST reps for 1 minutes
Regular pushups but on your fists instead of your palms. Place your fists down horizontal. Keep your back straight and be sure to go all the way down and all the way up.
Do: BEST reps
Grab the bar using a medium-wide grip, palms facing away from you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Don't rush...use good form on every rep. If you tire, rest for 10 seconds or so and squeeze out some more.
Do: BEST reps for 1 minutes
Regular pushups but with your hands set well outside your shoulders. Keep your back straight and be sure to go all the way down and all the way up.
Do: BEST reps
Grab the bar using a shoulder-width grip, palms facing toward you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
Don't rush...use good form on every rep. If you tire, rest for 10 seconds or so and squeeze out some more.
Do: BEST reps in 1 minutes
Regular pushups but with thumbs and index fingers touching so your hands form a diamond shape. Keep your back straight and be sure to go all the way down (until your chest touches your hands) and all the way up.
Do: BEST reps
Grab the bar using a shoulder-width grip, palms facing toward you. Hang so your arms are fully extended. Pull yourself up until your chin is above the bar, then lower to the full hanging position. Do not swing your legs to assist the motion.
DO NOT USE -- use 60 seconds instead
Do: for 1 minutes
Lie face-down with your elbows in line with your shoulders and bent at a 90-degree angle. You hands can be palm-down or fists. Raise yourself up till you are resting on your toes, elbows, forearms, and hands. Keep your back flat and your abs tight; don't let your butt stick up. Hold the position.
Some fast 1-minute sprints. For a treadmill, but can be done without one.
Four interval sets of fast running. Use a treadmill if you have one. If not, 5 mph is an easy jog, 12 mph is a 5-minute-mile pace, so quite fast. As always, adjust speeds to suit your conditioning.
Do: for 1 minutes at 5 mph
Do: for 1 minutes at 12 mph
Do: for 1 minutes at 5 mph
Do: for 1 minutes at 12 mph
Do: for 1 minutes at 5 mph
Do: for 1 minutes at 12 mph
Do: for 1 minutes at 5 mph
"Tempo pace" is 85-90% of your maximum heart rate, or fast enough to make conversation impossible but you'll still be able to speak a short phrase. It's uncomfortable but not painful; 30-40 seconds slower than your best 5k pace.
Tempo runs are great for improving speed in longer runs (5k and up) and are usually run in intervals of 2-4 miles, depending on your goals.
Do: 2 miles in BEST mm:ss
| |
