Have a jump rope? Pull it out of the closet because here are some creative ways to use it!
10 sets of 100 jumps
This is nothing more than straight sets of a given repetition. You perform 100 jumps and rest for 1 minute. Perform 10 sets for a total of 1,000 jumps. (more…)
Today’s post comes from a discussion I had with yesterday with two of my clients. They had asked about different things they should be doing on off-days and brought up walking/running at the local high school track (for locals, Handley’s track specifically). So, here are a few ideas to turn your day at the track into an invigorating workout!
Here’s how it works:
- Using the yard markers on the football field you will perform sprint intervals from marker to marker.
- You can vary your intervals from straight sprints to interval sprints in the middle of lap runs.
With this example, you will run sprints while performing laps around the track
- Run 4 laps. On each lap, sprint from 30 yard line to 30 yard line (on the same side of the track) and walk/jog the corners. The distances for the sprints can be changed to any of the yard markers (for instance, 40 yard line to 40 yard line or any other variation), but keep them consistent for each lap.
Looking for a quick home exercise routine? Here is a workout that is sure to make you sweat! It can be done with very little equipment. All you need is a jump rope and your body.
Warm-Up: 5 minutes of Jumping Jacks/Marching In Place
A1) Jump Rope – 100 repetitions
A2) Mountain Climbers – 100 repetitions
A3) Squat Thrusts – 15 repetitions
I enjoy exercise challenges. They put me in a different state of mind and allow me to push myself harder, especially when other people are involved and you are putting your times out there for comparison. This is the aspect of The Quest: Ultimate Fitness Challenge that appeals to me the most. The goal of The Quest is, of course, to complete all 10 levels of the challenge. But the competitiveness between the users is what I believe will really drive individuals and enable them to complete the challenge.
The following exercise challenge is part of The Quest: Ultimate Fitness Challenge. It’s a combination of strength endurance and cardiovascular conditioning. (more…)
Here is a simple interval workout that will improve your running performance. It can be performed on a treadmill or track. It can be performed on an incline, decline, or on flat ground.
Warm-up 5-10 minutes light jog
Interval 1: 3 minutes | Max Effort
Recover: 3 minutes | 65% max
Interval 2: 3 minutes | Max Effort
Recover: 3 minutes | 65% max
Interval 3: 3 minutes | Max Effort
Recover: 2 minutes 30 seconds | 65% max
Interval 4: 3 minutes | Max Effort
Recover: 2 minutes 30 seconds | 65% max
Interval 5: 3 minutes | Max Effort
Recover: 2 minutes | 65% max
Interval 6: 3 minutes | Max Effort
Cool down: 5 minutes
Tabata training is based on the 1996 study by Tabata et al. In the study, subjects were prescribed an exercise protocol that consisted of brief bouts (20 seconds in duration) of high intensity exercise (~170% VO2 Max) followed by short rests intervals (10 seconds in duration) and repeated for 4 minutes. Subjects were trained on a cycle ergometer. The training protocol resulted in a 7ml.kg-1.min-1 increase in VO2 max and a 28% improvement in anaerobic capacity. These results are significant because a simultaneous increase in VO2 and anaerobic capacity are not typical of traditional endurance training. Also significant was the fact that these results were achieved with a lower volume of training than would be required for traditional endurance training. (more…)
