Warm-up jog 5 minutes
7 Stations 1 minute each station with little to no rest between each station. Repeat whole circuit 3-4 times and finish with abs and stretching.
Bounding
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.
3. Repeat with other leg and arm
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.
Burn fat cardio workout tip:
if you can't get the hang of bounding just try sprinting using a longer stride
High Hang Pull to Split Lunge Finish
1. Stand and grip the sandbag on each end and hold at waist height.
2. In a thrusting motion with straight arms throw the sandbag out in front of you and up over your head.
3. During this movement bend one knee and step back into a lunge position so that the sandbag finishes above your head.
3. Hold this position until controlled. Return to the starting position and repeat for desired repetitions. Repeat with other leg.
Burn fat cardio workout tip:
this is the only exercise that requires a weight and you can use any weight including a dumbbell, medicine ball, band, sandbag, or kettle bell
Walking/Jogging
Burn fat cardio workout tip:
walk or jog
Wood Chop with band or cable
1. Start by standing parallel to the band or cable.
2. Hang onto the handle in front of your body but up above your head and over the shoulder. Keeping your arms semi straight rotate your body down and away from the band.
3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement.
4. Return to the starting point and repeat according to the required repetitions.
5. Repeat with the other side.
Burn fat cardio workout tip:
step away far enough so you have a good amount of tension on the band before you twist be sure you move with control
Step Jumps
1. Stand beside object to be cleared.
2. Bring knees up and jump vertically but also laterally off ground and over the barrier.
3. Land on both feet and jump the other direction over barrier.
Burn fat cardio workout tip:
you can use yoga blocks, a towel, or masking tape to jump over if you have no bench
Stair Climbing (double step)
1. Start at the bottom of the stairs and step up two steps at a time.
2. Repeat for the recommended steps or time.
Burn fat cardio workout tip:
if you don't have access to stairs you can use a step, doing fast feet up and down or do walking lunges.
Jump Rope
Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope up over your head and then towards your feet. Continue jumping up and down as you bring the jump rope from in front to under your feet. Continue for the prescribed number of jumps or time.
Burn fat cardio workout tip:
Be patient and don’t give up, keep going each
time you get caught in the ropes.
Warrior ABS
Bench Reverse Crunch 45 seconds
1. Start by lying on your back and holding onto the bench with your hands above your head.
2. Keeping your knees bent to 90 degrees left your legs up off the ground and bring your knees up and towards your shoulders.
3. Your range of motion should be far enough so that your hips curl back towards your shoulders as well. Lift your legs and hips with control to avoid jerky motions that create momentum.
4. Return to the starting position and repeat for the desired repetitions.
Warrior ab workout tip:
You can also do these on the floor with hands behind head. Pause at the top for 3 seconds then lower slowly for more intensity.
Straight Leg Obliques 45 seconds
Starting Position: Lie on your back and raise your legs straight into the air.
Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.
Warrior ab workout tip:
Keep feet stacked over knees knees over hips and shoulders and head on floor at all times.
Leg Raise Pike 45 seconds
1. Start by holding a high bar with your body outstretched completely.
2. Proceed to raise your legs up and touch your feet to the bar. Keep legs as straight as possible.
3. Do not swing during this motion. Your upper body should stay relatively quiet.
4. Return to the starting position and repeat.
Warrior ab workout tip:
Make sure to hold at the top for 5 seconds then take 5 seconds to lower the legs. This will be the toughest part of the workout.
Adductor stretch with crunch 45 seconds
1. Start by laying on top of the ball with the small of your back being on top of the ball.
2. Next place your legs on the wall and spread them apart until a slight stretch is felt in your adductors.
3. Once stabilized proceed into a crunch and then return to the starting position.
4. Repeat this movement for the desired repetitions. If you don’t have a stability ball, lay on ground with bum facing wall and follow steps 2-4.
Warrior ab workout tip:
The goal here is to stretch then crunch without using inner thighs, hip flexors, or quads to help.
Wide Leg Upward Dog 5 times
1. Begin by lying on the stomach on the floor. Place the hands behind the shoulders and bring the legs out to the side slightly wider than hip-width.
2. Relax the buttocks and the legs. Inhale and push evenly down through the hands and lift the chest up towards the sky, gently arching the spine. Roll the shoulders back and down and away from the ears, look up towards the sky.
3. Do not allow the lower back to collapse down towards the floor. Stay connected to the core musculature by pulling the navel in towards the spine and lifting the pelvic floor muscles.
4. Keep the fingers and thumbs spread evenly pushing down through all four corners of the palms. Relax the buttocks and the legs. Lift the thighs and chins off the floor pushing down evenly through hands and through the tops of the feet.
5. Do not allow the lower back to collapse and keep connected to the core. Stay here for 5 to 10 deep breaths.
Warrior ab workout tip:
The stretches are just as important as the ab exercises so don't skip. They help you build lean long abs vs. bulky abs. Be sure to keep shoulders down and shoulders blades together to open up chest and pull abs apart.
Side Lying Stretch over Stability ball 45 seconds each side
1. Lie on your side with the stability ball just on top and above your hip. Spread your feet apart so that you can balance. Once your balance improves then put your feet together.
2. Reach over your head and reach towards the floor until a comfortable stretch is felt.
3. Hold for the prescribed time and then return to the starting position and repeat. Switch to the other side and complete prescribed repetitions. If you don’t have a stability ball do a side plank with upper arm stretched out towards the floor until a comfortable stretch is felt.
Warrior ab workout tip:
This oblique opener will help you get an even better ab workout next time around so be sure not to skip.
Adapted from: www.freeworkoutguides.com
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