For this week's "Bolt", I knew I wanted to give you guys a workout, but wasn't sure which way I wanted to go. Do I give them a speed workout? How about core? Should it be for competitive athletes or do I send them a high level fitness program for weight-loss and toning? As I was getting my own sweat in on Monday, it came to me... I'll just send them the workout that I was doing at that moment! So here it is...
All you need for this one is to go to your local playground. That's right, no equipment or gym memberships, and you get to work out outside in the gorgeous Fall weather (ok, maybe you'll want to bring a basketball)!
1. 5 min warm-up
2. I repeated the following drills 6 times, with no rest in between:
* 60-second basketball court distance agility run - run back and forth from baseline to baseline as many times as you can in 60 seconds (it's a near sprint, so try to get 8-10 lengths!). After the third round, I changed this to a 30-second sprint back and forth instead of 1 minute
* 20-second Pullup Pulse - take an underhand grip on the monkey bars, and perform a small pulse movement up and down with about 90 degree elbows (not a full pullup, you're just moving a few inches with each pulse... this one fires up the biceps!)
* 10 Pullups - I took a neutral grip on this one (palms face each other) on the rings of another set of monkey bars. Bang out a set of 10
* 10 1-arm Pushups - I just walked over to the picnic bench, put 1 hand on the edge of the table, and knocked out 10 full range-of-motion pushups for each arm (try to get your chest all the way to the table edge, keeping your shoulders square)
* 12 Hanging Leg Raises - back to the monkey bars to burn up the abs! Keep a strong grip here and drive your knees straight up to your chest without swinging
* REST! I always like to maximize my workout (and rest!) time, so I always try to incorporate "active recovery" (I'll do something small while I rest). I went over the the basketball court, and shot free throws until I made 3 in a row. I'm not the best free throw shooter, so it usually took me about 3-4 minutes or so!
The whole workout took me 35 minutes to complete, and I was totally spent at the end! You don't always need a fancy gym or expensive membership to get a great sweat.. sometimes you can drive right past the gym and head to the park instead!
For more creative workouts like this one, take a minute to check out www.worldwidesportsperformance.com!
Yours in Strength,
Jesse
Comments