Warm-up:
For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate- intensity aerobic exercise, such as walking, riding a stationary cycle or using an elliptical trainer. When training for a super fitness competition my brother had me to all of these exercises to get me prepared. I was preparing for a 1/2 mile sprint beach run and believe it or not all these exercises do help you in your running ability. Some of these you may feel silly doing, but the just remember you may feel silly but you'll be prepared and ready to run like a track star. Try it out and add a new thing to your workout schedule.
Then:
For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate- intensity aerobic exercise, such as walking, riding a stationary cycle or using an elliptical trainer. When training for a super fitness competition my brother had me to all of these exercises to get me prepared. I was preparing for a 1/2 mile sprint beach run and believe it or not all these exercises do help you in your running ability. Some of these you may feel silly doing, but the just remember you may feel silly but you'll be prepared and ready to run like a track star. Try it out and add a new thing to your workout schedule.
Then:
1. Jog for 3-5 minuets
2. Preform high knees for about 20 meters (66 feet) walk back to starting position to recover. repeat 2x
3. Preform butt kicks for about 20 meters.. Walk back to starting position to recover. repeat 2x
4. Preform 10 reps of side-high knee step-overs on the right and then repeat of the left. Complete a total of 2x on each leg.
5. Jog about 30 meters 3x
6. Stride out 30 meters (98 feet) 3x
Workout
1. Run 100 meters (about 328 feet) twice. To recover, take 4 minutes to walk back.
2. Run 80 meters (about 262 feet) twice. To recover, take 4 minutes to walk back.
3. Run 60 meters (about 197 feet) twice. To recover, take 4 minutes to walk back.
Cool-down
Watch the video to see how to do these stretches:
2. Run 80 meters (about 262 feet) twice. To recover, take 4 minutes to walk back.
3. Run 60 meters (about 197 feet) twice. To recover, take 4 minutes to walk back.
Cool-down
Watch the video to see how to do these stretches:
Kneeling Triplanar Lunge
Maintain an upright posture and engage the abdominal muscles while moving into this stretch. Hold stretch for 20-30 seconds. Switch legs and repeat. Complete 2 sets of this exercise on each leg.
Seated Side-Straddle Stretch
Hinge and reach forward to the point of tension in the stretch, but don't bounce or push to a point of pain. Hold this position for 20-30 seconds. Relax and return to your starting position. Complete 2 sets of this exercise on each leg.
Supine Hip Flexor Stretch
Hold stretch for 20-30 seconds, switch legs, and repeat. Complete 2 sets of this exercise on each leg.
Supine 90-90 Hip Rotator Stretch
Hold stretch for 20-30 seconds, switch legs, and repeat. Complete 2 sets of this exercise on each leg.
Maintain an upright posture and engage the abdominal muscles while moving into this stretch. Hold stretch for 20-30 seconds. Switch legs and repeat. Complete 2 sets of this exercise on each leg.
Seated Side-Straddle Stretch
Hinge and reach forward to the point of tension in the stretch, but don't bounce or push to a point of pain. Hold this position for 20-30 seconds. Relax and return to your starting position. Complete 2 sets of this exercise on each leg.
Supine Hip Flexor Stretch
Hold stretch for 20-30 seconds, switch legs, and repeat. Complete 2 sets of this exercise on each leg.
Supine 90-90 Hip Rotator Stretch
Hold stretch for 20-30 seconds, switch legs, and repeat. Complete 2 sets of this exercise on each leg.
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