Master Your Body: Leg Workouts

Showing posts with label Leg Workouts. Show all posts

Tuesday, October 13, 2009

POWER UP THOSE LEGS

ROUND ONE: RESISTANCE BAND CHALLENGE

1. Walking DB Lunges with Resistance Band- 50x

*Place resistance band around both legs/Middle of thighs

*Goal Weight: M>25-35#/F>15-25#

2. Box Jumps with Resistance Band- 25x

*Use 15"box

*Resistance Band around both legs/Middle of Thighs:M>Green/Black; F>Red/Blue

3. Diagonal Sled Leg Press with Resistance Band- 25x

*Resistance Band around legs>Same as Above>Weight the same

*Goal Weight: M>405# (4>45# plate each side + center part of machine=45#>405#)

*Goal Weight: F> 225# (2>45# plate each side + center part of machine=45#>225#)

4. Box Jumps with Resistance Band- 25x

*Use 23" box

*Resistance Band around legs

5. Diagonal Sled Leg Press with Resistance Band- 25x

*Resistance Band>Same as Above

*Goal Weight: M>495# (5>45# plate each side + center part of machine=45#>495#)

* Goal Weight: F>275# (2>45# plate + 1>25# plate each side + center part of machine = 45#>275#)

ROUND TWO: *Place a resistance band on each of the handles of the hex bar

1. Hex Bar Squat- 20x; Goal Weight: M>245#; F>115#

2. Hex Bar Squat Jumps with Resistance Bands- 4x10> Hold each 10th repetition in a low squat position for 10 sec

*Goal for Resistance Band: M>Blue; F>Red

3. Hex Bar Squat- 20x; Goal Weight: Same as Above

4. Hex Bar TWO-MOTION Squat Jumps with Resistance Bands (2=1)- 3x10>Hold 10th repetition in a low squat position for 10 sec

*Two-Motion= Go to the lowest part of your squat/come up little less than midway/go back down to the start of squat/then do a full squat jump

*Goal for Resistance Band: Same as above

ROUND THREE: 3 SETS

1. Leg Extension with Resistance Band- 20x

Goal Weight: M>2-45# plates/Red Resistance Band; F>1- 25# plate & 1-10# plate/Purple Resistance Band

2. Wide Stance Sumo Squat DB Toss-Up- 20x

*Goal Weight: M>1-25# db; F: 1-15# db

Use two elevated steps and place them shoulder-width apart/stand on each step in a wide sumo position/place the db on floor in between steps/squat down and as you are coming up grab the head of db and toss db up about head level/catch the db in a squat and tap db on the floor

COOL-DOWN & STRETCH- 10 MINUTES

FINISHED AND COMPLETE!

Sunday, September 20, 2009

Hit Those Legs 091809

"There are no shortcuts to any place worth going."-Beverly Sills

ROUND ONE:

1. DB Walking Lunges- 50 steps

*Goal DB Weight: F>15#/M>40#

2. Squat + Box Jump Challenge- 2 minutes

*Use a step with two blocks on each side to elevate it/Place a small m.b. that sits still

*Place 17" box in front of the step/give enough space in between both objects for your landing

*Squat and tap m.b. with butt and then jump on to box/land on the floor and repeat the process

*Push and try to get as many taps as you can in two minutes

*Use full range of motion and make sure you tap each time in order for it to count

*Goal Number: 34 taps

ROUND TWO:

1. DB Walking Lunges- 50 steps

*Goal DB Weight: F>20#/M>45#

2. Squat + Box Jump Challenge- 2 minutes

*Use 23" box/use same instructions used in round one

*Goal Number: 25 taps

ROUND THREE:

1. DB Walking Lunges- 50 steps

*Goal DB Weight: F>25-30#/M>50#

2. Squat + Box Jump Challenge- 2 minutes

*Use a step with ONLY one block one each side to elevate it

*Go back to using the 17" box

*Use the same instructions used in round one

*Goal Number: 34 taps

ROUND FOUR:

1. Smith-Machine Squats- 15x

*Goal Weight: F>95#-115#/M>225#

2. Alternating KB Swing Toss- 30x

*Goal KB Weight: F> 15#-20#/M>35#-50#

3. Squat + Box Jump Challenge- 2 minutes

*Use the same step from round three

*Use 23" box

*Use the same instructions used in round one

*Goal Number: 25 taps

ROUND FIVE:

1. Smith-Machine Squats- 12x

*Goal Weight: F>125#/M>315#

2. Alternating KB Swing Toss- 30x

*Same as KB Weight in Round Four

3. Push Sled/Box-Step- 45 sec non-stop

*Estimated Distance-30 yards
*Go down and back until you have completed goal time
*Count the number of times you go down and back before the time runs out

*Goal Weight: F> 2-(45# plates)/M> 4-(45# plates)

ROUND SIX:

1. Smith-Machine Squats- 10x

*Goal Weight: F>135-145#/M>405#

2. Alternating KB Swing Toss- 30x

*Same as KB Weight in Round Four & Five

3. Push Sled/Box-Step- 1 min 30 sec non-stop

*Estimated Distance-30 yards

*Go down and back until you have completed goal time

*Count the number of times you go down/back before the time runs out

*Goal Weight: Same as above

ROUND SEVEN: HOW MANY CHALLENGE ROUND! PUSH HARD!

1. Alternating Sledgehammer Chops on Big Tire- 2 minutes

*Goal Number: 65 chops

2. Tire Flips- 2 minutes

*Goal Number: 20 flips

3. Sprint with Sled-Pull: 2x30 yards

*Goal Weight: F>1-(45#)/M> 2-(45#)

The End!

Sunday, September 6, 2009

Leg Day 090109

ROUND ONE: TWO SETS

1. Heavy Resistance Band Alternating Low Lunge Reaches- 100x

2. M.B. Stair Sprints (hold ball over head/down & up = 1)- 10x

ROUND TWO: THREE SETS

1. Leg Extension with attached Resistance Band (Red)- 25x

**Use Plated Leg Extension Machine/Goal Weight without Resistance Band: M>180#/F>135#

2. One Resistance Band (Black) Squats- 25x

3. M.B. Overhead Slams to the Floor- 25x

**Use a small m.b. (one that doesn't have a big bounce)/take m.b. behind head and slam down to the ground/then follow with a squat in order to catch the ball/allow ball only to bounce once/then quickly take it behind head and repeat the process

ROUND THREE: TWO SETS

*On all tire flips- begin in a low squat position and explode up/push tire down to ground

1. Tire Flips- 10x + On-Tire Jumps- 20x

2. Tire Flips- 10x + In-Middle of Tire to Out of Tire Jumps- 20x

3. Skip Every Other Stair Sprints- 10x

ROUND FOUR: THREE SETS/INCREASE WEIGHT ON SQUATS

1. Smith-Machine Squats with two attached resistance cables-15x/12x/10x

*Use 15" box/tap butt to box/Goal Weight: M>1st-185#, 2nd-225#, 3rd-315#/using blue bands; F> 1st-95#, 2nd-135#, 3rd-165#/using purple or red bands

2. Two Resistance Cable Squats- 25x

*Place bands over shoulders and under feet/Goal Resistance: M>Black/F>Green

3. M.B. Overhead Slams to the Floor in a low squat hold- 25x

*Same as Round Two/Difference-hold in a squat position while doing the exercise

Cool-Down- 5 minutes

GOOD JOB!

THE END!

Thursday, July 9, 2009

Intense Leg Workout 060509

LEG WORKOUT

ROUND ONE:

1) LEG EXTENSIONS-50X; GOAL WEIGHT: FEMALES-5 PLATES/MALES-7 PLATES

2) BOX PUSH- 10 YARDS>4 SETS (DOWN & BACK=1)- FEMALES-2 (45#)PLATES/MALES-4 (45#)PLATES

ROUND TWO:

1) LEG EXTENSIONS WITH RED BAND ATTACHED TO MACHINE-50X; GOAL WEIGHT: FEMALES-4 PLATES/MALES-6 PLATES

2) BOX PUSH-10 YARDS>3 SETS (DOWN & BACK=1)-GOAL WEIGHT: FEMALES-2.5 (2-45# +1-25#)PLATES/MALES-5 (45#) PLATES

ROUND THREE:

1) LEG EXTENSIONS WITH BLUE BAND ATTACHED TO MACHINE-50X; GOAL WEIGHT: FEMALES-3 PLATES/MALES-6 PLATES

2) BOX PUSH-10 YARDS>2 SETS (DOWN & BACK=1)- GOAL WEIGHT: FEMALES-3 (45#)PLATES/MALES-6 (45#) PLATES

ROUND FOUR:

1) LEG EXTENSIONS WITH GREEN BAND ATTACHED TO MACHINE-50X; GOAL WEIGHT: FEMALES- 1-2 PLATES/MALES-4-5 PLATES

2) BOX PUSH-10 YARDS>2 SETS (DOWN & BACK=1)- GOAL WEIGHT: FEMALES-3.5 (3-45# + 1-25#) PLATES/MALES-6 (45#)PLATES

CHALLENGE ROUND: BONUS TIME/DO IN THE ORDER LISTED

1) WALKING PLATE LUNGES- 5O STEPS (COUNT EACH STEP AS 1); GOAL WEIGHT: FEMALES- 2-25# PLATES/MALES-2-45# PLATES

2) WALL SIT WITH M.B. BETWEEN YOUR LEGS- 30 SECONDS

3) BAND SQUATS-50X; GOAL WEIGHT: FEMALES: BLUE BAND/MALES: GREEN BAND

**STEP ON BAND AND THEN PLACE BAND OVER THE SHOULDERS/KEEPING YOUR ELBOWS UP

4) WALKING PLATE LUNGES- 75 STEPS (COUNT EACH STEP AS 1); GOAL WEIGHT: SAME AS #1

5) WALL SIT (NO M.B.)- 60 SECONDS

6) BAND SQUATS- 50X; GOAL WEIGHT: FEMALES: GREEN BAND/MALES: BLACK BAND

7) REST 1 MINUTE

8) WALKING PLATE LUNGES- 75 STEPS (COUNT EACH STEP AS 1); GOAL WEIGHT: SAME AS #1

9) WALL SIT WITH M.B. BETWEEN YOUR LEGS- 45 SEC

10) TWO BAND SQUATS- 50X; GOAL WEIGHT: FEMALES: 2-BLUE BANDS/MALES: 2-GREEN BANDS

**EACH FOOT WILL STEP ON A BAND/PLACE THE BAND OVER YOUR SHOULDERS/HOLD ON TO EACH BAND WITH YOUR HANDS

11) WALKING PLATE LUNGES- 100 STEPS (COUNT EACH STEP AS 1); GOAL WEIGHT: SAME AS #1

12) WALL SIT- 90 SECONDS

13) TWO BAND SQUATS-50X; GOAL WEIGHT: FEMALES: 2-GREEN BANDS/MALES: 2-BLACK BANDS

14) COMPLETE! GOOD JOB!

Monday, June 1, 2009

Leg Workout 071208

LEG WORKOUT-071208

ROUND ONE: NO REST

1. LEG EXTENSIONS- 25X/GOAL WEIGHT: MALES- 10 plates; FEMALES- 6 plates

2. WAVE DB SQUATS-5X + DB SQUAT JUMPS-5X >5 SETS/GOAL WEIGHT: MALES-20# DBS; FEMALES- 12# DBS

*Rules: Wave exercises must be continuous. Do 5 squats and then right into 5 jumps; back to 5 squats then back to 5 jumps; etc.

Both exercises = 1 set

Make sure to have full range of motion on all exercises

ROUND TWO: NO REST

1. TWO-MOTION LEG EXTENSIONS- (2=1)- 25X/GOAL WEIGHT: MALES- 10 PLATES; FEMALES- 6 PLATES

2. WAVE 2-MOTION DB SQUATS-5X + 2-MOTION DB SQUAT JUMPS-5X>5 SETS/GOAL WEIGHT: SAME AS ABOVE

**Rules: SAME AS ABOVE

TWO-MOTION EXERCISES ALWAYS START FROM THE BOTTOM (LOWEST POINT OF YOUR SQUAT)/COME UP HALFWAY-GO BACK DOWN TO THE START AND THEN FULL MOTION (MINI-DOWN-FULL = 1)

ROUND THREE: NO REST

1. SMITH MACHINE SQUATS- 25X/GOAL WEIGHT: MALES- 185#; FEMALES- 115-125#

2. WAVE DB SQUATS-5X + DB BURPEES-5X>5 SETS/GOAL WEIGHT: MALES- 20#/FEMALES- 10#

**Rules: SAME AS #1

ROUND FOUR: NO REST

1. TWO-MOTION SMITH MACHINE SQUATS- 25X/GOAL WEIGHT: MALES- 185#; FEMALES- 115-125#

2. WAVE TWO-MOTION SQUATS-5X + TWO-MOTION BURPEES (BURP + BURPEE)-5X>5 SETS

**Rules: SAME AS ABOVE

SAME AS ROUND TWO

WAY TO WORK! PUSH THE ENVELOPE! SET THE TONE IN THE GYM!

Thursday, April 30, 2009

Short And Sweet Leg Workout 043009

DO IT OR DON'T! IT IS YOUR CHOICE!

ROUND ONE: No Rest!

1. Leg Extension Warm-up- 25x (Goal Weight: M: 2 plates/F: 1 plate)

2. Sitting Calf Raises- 10x (Goal Weight: M: 2 plates/F: 1 plate)

3. Leg Extension- 35x (same weight as #1)

4. Sitting Calf Raises- 12x (same weight as #2)

5. Leg Extensions- 45x (same weight as #1)

6. Sitting Calf Raises- 14x (same weight as #2)

ROUND TWO: No Rest!/Use Only 1 KB on swings

1. K.B. Swings with Resistance Band- 25x

2. Box Jumps (17" box)- 10x

3. K.B. Swings with Resistance Band- 35x

3. Box Jumps (17" box)- 12x

4. K.B. Swings with Resistance Band- 45x

5. Box Jumps (17" box)- 14x

Sunday, April 19, 2009

Intense Leg Workout 010909

GO FOR IT!
PUSH! PUSH! PUSH!
YOU CAN DO ANYTHING YOU SET YOUR MIND TO!

Round One:
1. Barbell Cleans- 4x 25 (Hold every 25th in squat position for 30 seconds without weight-your body weight only/ Rest 30 seconds between sets)
2) Standing Calves- 100x
3) DB Step Taps-10x-Right Leg Only + Squat Pulses (low)- 15x + DB Step Taps- 10x Left Leg Only + Squat Pulses (low)- 15x + Box Jumps- 10x (*Try to challenge yourself on your weight)

Round Two:
1) Lying Leg Curls- 10x-hold #10 for 10 sec at top position(Weight must be heavy /M-100#; F-60#)
2) Two-motion Lying Leg Curls- 10x-hold #10 for 10 sec at top position (Weight must be heavy/M- 100#; F- 60#)
3) Box Jump- 10x (Use 17 "box and hold #10 at bottom for 10sec)
4) Two-motion Box Jumps- 10x (Use 17" box and hold # 10 @ bottom for 10 sec)
5) Lying Leg Curls- 20x-hold #20 for 20 sec at the top position (Weight must be heavy/M- 100x; F-60#)
6) Two-Motion Lying Leg Curl- 20x-hold # 20 for 20 sec at the top position- (Weight must be heavy/M-100#; F- 60#)

Tuesday, November 11, 2008

Insane Leg Workout Part II

Here is the second part to the insane leg workout that I posted on November 10th.

Round One:
1) Smith-Machine Squats with Hanging Chains on each side of bar (chains weigh approx 15-20 pounds)- 4 reps/ rest 10-15 seconds/8 reps; Men: 185# (weight from plates, not from chains)/Women: 95# (same as weight for men)
2) Walking Barbell Lunges- 20 steps/ Men: 80# barbell/Women: 50# barbell
3) Stair Sprints- 2 sets (Down and Up = 1 set)
Rest 1 minute

Round Two: Use Chains on all squats
1) Smith-Machine Squats with Chains- 4 reps/rest 15-20 seconds/8 reps; Men: 225 # (weight from plates, not from chains)/Women: 115# (same as men)
2) Walking Barbell Lunges- 30 steps/Men: 80# barbell/Women: 50# barbell
3) Stair Sprints- 4 sets (Down and Up= 1 set)
Rest 1 minute

Round Three: Same as Above
1) Smith-Machine Squats with Chains- 4 reps/rest 20 seconds/8 reps: Men: 275#/Women: 135#
2) Walking Barbell Lunges- 40 steps/Men: 80# barbell/Women: 50# barbell
3) Stair Sprints- 6 sets (Down and Up= 1 set)
Rest 1 minute

Round Four: Go For It!
1) Smith-Machine Squats with Chains- 3 reps/rest 25 seconds/6 reps; Men: 315#/Women: 155#
2) Rest 1 minute
3) Smith-Machine Squats with Chains- 3 reps/rest 30 seconds/6 reps; Men: 365#/Women: 175#
4) Rest 1 minute

Round Five: Don't Give In/Push Through
1) Smith-Machine Squats with Chains- 2 reps/rest 45 seconds/4 reps; Men: 405#/Women: 185#
2) Rest 1 minute
3) Smith-Machine Squats with Chains- 2 reps/rest 45 seconds/4 reps; Men: 405#/Women: 185#
4) Rest 1 minute

Round Six: Almost There! NEVER FINISH BEFORE THE FINISH LINE!
1) Sitting Calf Raises- 10 reps/rest 10 sec/20 reps- Men: 135#/Women: 45#
2) Leg Press- 10 reps/rest 10-15 sec/20 reps- Men: 630# (Total of 14-45# plates/7 each side)/Women: 270# (Total of 6-45# plates/3 each side)
3) Box Jumps (use 17" Box)- 10 reps
No Rest/Move on To the Next Round

Round Seven: Last Round Baby!!!!!! Take It Home!
1) Sitting Calf Raises- 10 reps/rest 10 sec/20 reps- Men: 180#(4-45# plates)/Women: 90# (2-45# plates)
2) Leg Press- 10 reps/rest 15-20 sec/20 reps- Men: 810# (Total of 18-45# plates/9 each side)/Women: 360# (Total of 8-45# plates/4 each side)
3) Box Jumps (use 23" Box)- 10 reps

Game Over !

Monday, November 10, 2008

Insane Leg Workout Part 1

Are you up for the challenge? Of course you are. You can do anything you set your mind to...NO MATTER WHAT! And of course...YOU ARE WHAT YOU DO, NOT WHAT YOU SAY. Below is an intense and insane leg workout. Go for it!

Round One:
1) Leg Extensions- 10x- Men: 8plates; Women: 6plates/rest 10-15 seconds
2)Leg Extensions- 10x- Men: 10 plates; Women: 7-8plates/rest 10-15 seconds
3) Leg Extensions- 2x- Men: 14 plates; Women: 9-10plates/no rest
4) Leg Extensions- 20x- Men: 10 plates; Women: 7 plates
Rest 30 seconds and move to the next round

Round Two:
1) One-Arm KB Squat Raise- Parallel- 10x each side
2) Burpees- 10x-Rest 15 seconds
3) One-Arm KB Squat Raise-To-Parallel- 15x each side
4) Burpees- 15x
Rest 20-30 seconds and move to the next round

Round Three:
1) Leg Extensions- 10x- Men: 10 plates; Women: 7plates/rest 15-20seconds
2) Leg Extensions- 10x- Men: 12-14 plates; Women: 8-9plates/rest 15 to 20 seconds
3) Leg Extensions- 2x- Men: 16-18plates; Women- 10-11plates/no rest
4) Leg Extensions- 20x- Men: 13 plates; Women: 8 plates
Rest 30 seconds and move to the next round

Round Four:
1) One- Arm KB Squat Raise-To-Parallel- 10x (ONE ARM ONLY)
2) Burpees- 10x
3) One-Arm KB Squat Raise-To-Parallel- 10x (OPPOSITE ARM)
4) Burpees- 10x
5) One-Arm KB Squat Raise-To-Parallel- 15x (START ARM)
6) Burpees- 15x
7) One-Arm KB Squat Raise-To-Parallel- 15x (OPPOSITE ARM)
8) Burpees- 15x

This is part one of this leg workout. I will be posting part two of this workout tomorrow. Enjoy and push through. Make the pain feel sweet and so good. You are the driver of your ship and your destiny. DO OR DIE PEOPLE.....I SAY DO!

Abdominal Challenge #1

NO REST Between Exercises/Keep hands on your head at ALL TIMES when you perform each Sit-up/Keep your legs bent on all Sit-ups/Watch your form and make sure you engage your belly button AT ALL TIMES/Control your motion and DO NOT USE MOMENTUM!
Unassisted Sit-ups- 10x/Hold #10 at the Halfway Mark for 20sec
Core Plank- 30 seconds
Unassisted Sit-ups- 15x/Hold #15 at the Halfway Mark for 20sec
Core Plank- 1 minute
Unassisted Sit-ups- 20x/Hold #20 at the Halfway Mark for 20sec
Core Plank- 1 minute 30 sec
Unassisted Sit-ups- 25x/Hold #25 at the Halfway Mark for 20sec
Core Plank- 2 minutes

Abdominal Challenge #2

DO NOT REST BETWEEN EXERCISES UNLESS IT IS STATED/USE THE SAME RULES FOR ABDOMINAL CHALLENGE #1/Substitute One Crunch + One Sit-up Twist/Twist for Plate Stand-ups if needed/Substitute Roman Chair Leg Raises for Hanging Leg Raises if needed
Medicine Ball Sit-ups (Unassisted)- 25 times/Explosive on the UP- 10 second count on the DOWN/Keep M.B. on your chest AT ALL TIMES
Hanging Bent Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
Plate Standups/25 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE/PUSH!
Side Core Plank- Hold 30 seconds/25 Ups and Downs/Do one side at a time
Hanging Straight Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
Plate Stand-ups + Sit-ups/(2=1) 35 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE YOURSELF
Side Core Plank- Hold 1 minute/35 Ups and Downs/Do one side at a time

CONDITIONING DRILL #4

In order to MASTER this conditioning drill, each exercise must be performed with perfect form and without STOPPING!

**Be sure that the BURPEES are ALL EXPLOSIVE...JUMP AS HIGH AS YOU CAN AT THE START/LAND IN A LOW PUSH-UP POSITION/EXPLODE BACK UP, LEADING WITH YOUR LEGS

**Make sure that the SQUAT HOLDS ARE LOW (THINK OF AN L-SHAPE/DO NOT LET YOUR BUTT FALL TOO CLOSE TO THE FLOOR)...SIT BACK ON YOUR HEELS AND ALWAYS KEEP YOUR BACK STRAIGHT

1) BURPEES- 15 TIMES
2)LOW SQUAT HOLD (15TH BURPEE)- 10 SECONDS
3) BURPEES- 12 TIMES
4) LOW SQUAT HOLD (12TH BURPEE)- 10 SECONDS
5) BURPEES- 10 TIMES
6) LOW SQUAT HOLD (10TH BURPEE)- 15 SECONDS
7) BURPEES- 8 TIMES
8) LOW SQUAT HOLD (8TH BURPEE)- 15 SECONDS
9) BURPEES- 6 TIMES
10) LOW SQUAT HOLD (6TH BURPEE)- 20 SECONDS
11) BURPEES- 4 TIMES
12) LOW SQUAT HOLD (4TH BURPEE)- 20 SECONDS
13) BURPEE- 2 TIMES
14) LOW SQUAT HOLD (2ND BURPEE)- 20 SECONDS

DEFINITION OF EXERCISES/LANGUAGE IN EXERCISE

1) Straight-legged to Heels-to-Butt Sit-ups- lie flat on the ground with your legs straight and your hands on your head. As you start to do a sit-up bring your heels in to your butt and tap the floor (*the closer the heels come to the butt the harder). As you come out of your sit-up and begin to roll-down straighten out your legs and make sure the heels touch the floor. It should be a smooth, contolled one motion.
2) Burpee In Place-start by jumping straight in the air and then landing in a squat position with hands on the ground. Kick your feet back into the downward position of a push-up. Thrust the feet up and push up with the arms simultaneously.
3) Traveling Forward Burpee- the same concept as the Burpee In Place the only difference is jump forward instead of straight up.
4) Traveling Backward Burpee- the same concept as the Burpee In Place the only difference is jump backward instead of jumping straight up.
5) Burp- also known as a stripped down burpee. Start low and tucked toward the floor. Kick feet out to the bottom portion of a pushup. Then, push with your hands, while thrusting the feet back to the beginnning position (which is low and tucked toward the floor). It is only a half way motion minus without the jump in the air.
6) M.B. or Plate Stand-Ups- lie flat on the ground with your feet planted on the ground. Beginners should use two dumbbells and place on feet. Hold a m.b. or plate over your head (*the heavier the db/plate the easier...the lighter the db/plate or no weight the harder). Quickly move your arms forward and start to sit up. It is very important that you use your arms for momentum and engage your abdominals. Once your arms pass your knees, quickly push forward with your legs, moving into a standing position.
7) Mountain Climbers- start with your body in a push-up plank position. With the hands stationary, alternate the feet back and forth. One leg should be tucked with the knee coming close to your chest and the opposite leg extended. Make sure to place your weight on the balls of the feet.
8) Grasshoppers- your body will begin in the same position you used for mountain climbers. The movement starts by bringing your left foot underneath the body until it touches your right hand. After touching your hand, return the left foot to the starting position and repeat the movement by bringing your right foot across the body to your left hand. You will be on the balls of your feet but when you bring your foot toward your hand you will land on the side of your foot.
9) Wall Sit- place yourself up against a wall and squat down until the thighs are parallel to the floor. Think about forming an L with the bottom portion of your body. Your back is supported against the wall. Hold this position for time. Do not place your hands on your thighs because this takes off the pressure in your legs. Absolutely no movement with this exercise.
10) Bridge- a great exercise that will develop strength and flexibility. It is a static hold that helps improve lower back strength. Start by lying down on the floor with your knees bent and your hands on the floor close to your ears. Lift yourself up with your abdomen pointing upward and with only the hands and the feet on the floor. Your body should create an arched position and you will maintain the upright position for time.
11) Aerobic exercise- means with oxygen. An activity in which demands of muscle for oxygen are met by circulation of oxygen in blood. Distance running, cross-country, skiing, distance cycling are all examples of aerobic activities.
12) Anaerobic Exercise- means without oxygen. Activity in which oxygen demands of muscles are so high that they rely upon an internal metabolic process for oxygen. Short burts of "all-out" activities such as sprinting or weightlifting are examples of anerobic exercises.
13) Burn- also known as "going for the burn." For instance, in endurance exercise, working muscles until lactic acid buildup causes a burning sensation.
14) Concentric- when muscles contract or shorten.
15) Delts- an abbreviation for deltoids, the large triangular muscles of the shoulder which raise the arm away from the body and perform other functions.
16) Eccentric- when muscles lengthen while maintaining tension.
17) Fast-Twitch- refers to muscle cells that fire quickly and are utilized in anaerobic activites like sprinting and powerlifting.
18) Glycogen- can be referred to as a full tank full of stored carbohydrates. Some of it is stored in the liver and some of it is stored in the muscles themselves.
19) Hybrid Lift- is two or more exercise done in one single movement. It is the inverse of a combo lift. For istance, performing a bicep curl while lunging.
20) Interval Training- is a short, high-intensity cardio exercise alternated with longer periods of lower-intensity cardio. It allows you to burn more calories, increase your speed, improve your power, and much more. It is more effective at burning fat while maintaining muscle mass. Combine this type of training with intensity will also increase your metabolic rate to amazing levels. This is because the work you do utilizes a greater percent of the body's muscles.

POWER THOUGHT OF THE DAY

TRADE AFFIRMATION FOR ACCOMPLISHMENT: Accolades fade quickly, but your accomplishments have the potential to make a positive impact on the lives of others.

TRADE IMMEDIATE PLEASURE FOR PERSONAL GROWTH: It takes an oak tree decades to grow, but it takes a squash only weeks. Which do you want to be?

TRADE EXPLORATION FOR FOCUS: The younger you are, the more experimenting you should do. But once you have found what you were created to do, STICK WITH IT!

TRADE QUANTITY OF LIFE FOR QUALITY OF LIFE: Your life is not a dress rehearsal. Give it your best because you won't get another chance.