Sunday, October 11, 2009

some of this week's workout descriptions

Here are some of the exercises of the week that you may have some questions on. I have posted instruction and links with how to on some of these. If you have more questions let one of our trainers know.

- Squat thrusts or burpees
- push-ups
- Lunge jacks
- Plank on elbows


- A squat thrust -
is a calisthenic exercise. Similar to a Burpee it typically is performed as follows:

1. From a standing "parade rest" position, drop to a squat position with your hands on the ground near your feet.
2. Throw the feet back, putting yourself into a push up position.
3. Again pull the feet forward to a squat position with hands on the floor.
4. Stand again in a parade rest position.
5. Repeat many times.

Performing the exercise at a fast speed maximizes its effectiveness.



Push - up variations

http://hundredpushups.com/what.html
Instructions for "good-form" push ups
Good-form Push Up

Lie prone on the ground with hands placed as wide or slightly wider than shoulder width. Keeping the body straight, lower body to the ground by bending arms at the elbows. Raise body up off the ground by extending the arms. Repeat.

Body weight should be lifted by the arms; don't be tempted to use your butt, stomach or the lower half of your body to pull yourself up. To maintain correct body alignment, imagine a straight line running from your head down to your ankles.

[Push up animation courtesy Blaine Moore: RunToWin.com]
Instructions for "alternative" push ups
Modified Push Up

So you're tried the "good-form" push ups, but can only manage one or two before exhaustion sets in.

Don't be despondent; several alternative options exist which will still enable you to follow the hundred push ups plan.

[Push up animation courtesy Blaine Moore: RunToWin.com]

* "Knee" push ups - to reduce the lifting load by about 50% you can do the same exercise, but do it on your knees. Keeping a straight line from neck to torso is still important, so please pay attention to correct body alignment as you perform your workout.
* "Knuckle" push ups - don't worry, these are not just for the hard-core push up folks. Some people experience wrist discomfort as they perform "good-form" push ups, but by closing your hands and making a fist, your body weight ends up on your knuckles instead of your palms, thus avoiding the wrist extension motion. Note: Please be sure to do this type of push up on a padded mat, plush carpet or even better a rolled up towel.
* "Bench" push ups - you can also use a low bench or chair to support your arms while you perform either regular push ups or "knee" push ups. This type of push up allows you to really concentrate on the push up motion; all without the strain of the regular version. Note: Please be sure the bench or chair is stable and secure before you perform the push ups.
* "Wall" push ups - if all the above options are still too challenging, one final variation exists. The "wall" push up dramatically reduces the pressure on the arms, upper back and abs. The closer you stand to the wall, the easier they are to perform, but remember, it's still important to be aware of your body alignment as you perform the "wall" push up. As you gain strength and confidence, move your feet slightly further away from the wall to make the workout more challenging. Feel free to consider moving to the "bench" or "knee" style push ups once your initial strength has increased.




- Switch jacks or pylometric lunges -


in a forward lunge position, jump up and quickly switch legs positions to opposite leg front as you started with.




- Plank on Elbows -


1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds,


enjoy your journey to fitness and health!

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