Train Like an ANIMAL! One more tip for Mom and Dad.September 2, 2015
Hi Everyone! It’s Coach Mike with another workout tip. The summer is winding down, but that doesn’t mean you should head inside and begin prepping for hibernation. No! Get back out their and train like an ANIMAL!
Here is a great circuit workout you can adjust to your own fitness level. Also, before you begin any exercise routine please consult your physician. This workout includes cardiovascular intervals and drills mixed with body weight strength training.
Here is how to start:
Step One – Find an open space. This space should allow you to travel at least 20-25 yards
Step Two – Begin your circuit workout
Seal Claps – (1 round of 30 secs) To perform the seal clap, jump up and out with your legs while bringing your hands together with your arms straight. Rapidly return arms and legs to the start position before landing, and rhythmically repeat the jump.
2.) Bear Walks – (1 round of 30 secs) See how far you can go in 30 seconds. Once completed lightly walk and/or jog back to the place you started. In order to properly perform a Bear Walk, place your hands on the ground about 3 feet in front of you. Keep your buttocks high in the air. Step forward with one of your hands. Then step forward with the opposite foot. Step forward with the other arm and then the other foot. Continue forward in the manner.
3.) Cheetah Runs – (Four, 10 yard sprints = 15 feet) You are not training for the NFL combine 10 yard dash. Therefore, do the best you can. Try to push yourself if you’re sprinting, but if you can’t sprint then a light jog and/or speed walk will suffice. The purpose of this exercise is simple. You want to get from point A to point B as fast as you can. Repeat four times.
4.) Frog Hops – (5-10 hops) To perform the frog hop, squat down keeping your torso upright, your head up, and your arms between your legs for balance and support (you can place your finger tips on the ground). This will be your starting position. Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again. Repeat this action 5-10 times.
This marks the end of round one. Make sure to rest between each circuit. For those of you who are more advanced 30 secs to 1:00min of rest should suffice. For those who need more time try resting at least 2:00min. Remember, with circuit training you want to keep the heart rate elevated. Resting too long will defeat the purpose of this type of workout routine.
Michael Shipper is an Ace certified trainer and Youth Fitness Specialist.
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