Tag: drills

It’s Plyo Time!

This morning instead of my typical run, I decided to get a plyo workout in! It went a little something like this:

Warm – up:
20 knee skips to chest
20 outward knee skips to the side
20 butt kicks
20 knee to chest, kick outs (hamstring stretch)

Workout!
30 sec walk (4.0 speed)
1m sprint (7.0 speed)
30 sec walk (4.0 speed)
1m sprint (7.0 speed)

20 squat jumps
20 wide jumps
20 narrow jumps
25 crunches on bosu ball
Repeat 3 times

20 squat throws with medicine ball on the wall (8-10 pounds)
20 side step squats (with bands around thighs)
20 switch lunges
25 bicycle crunches
Repeat 3 times

Cool down on treadmill
1m Walk 4.0 @10 incline
1m Walk 3.8 @7 incline
1m Walk 3.5 @5 incline
1m Walk 3.0 @0 incline

Give it a shot & let me know what you think! If you have any questions about this workout or getting into the figure and fitness competitions look for Stephanie at our Tuesday night professionals from 6 pm to 8 pm.

Let’s swim quickly

The below workout is one of my favorites because I think it is important to have a variety in the workout. It’s good for your body to changes things up a bit. Move your arms in different directions to avoid repetitive motion. A rotator cuff injury is hard to come back from especially as we age. If we sit at a desk working on a computer all day typically leaning forward and then swimming all freestyle (crawl stroke) keeps you in the same position. Pull those shoulders back be proud of who you are!

Warm Up
140 swim & drill, 120 kick, 200 pull

Main Set
4 x 100, 1:35/1:45
3 x 200, :10 – :15; rest descending 1 – 3
5 x 160, :10 rest; fly/free/back/free/breast/free/free/free
10 x 40, :05 rest; 1, 3, 5, 7, 9 kick / 2, 4, 6, 8, 10 pull (sprint)

Cool Down
200