strength
Showing posts with label strength. Show all posts
Lower Body Burner: Strength + Endurance
This is a great workout to really burn your legs out, build strength as well as endurance at the same time. These super sets are meant to be done with the strength exercise first, followed immediately by the endurance exercise with a little rest after completed.
1. Split Squats 5 per leg
Split stance, sink into the loaded position and press back up, squeeze the glutes and ensure knees don't go over toes.
1a. Reverse lunges 12per leg
Ensure core is stable and press through heel of foot and squeeze through the top, make sure knee doesn't fall in.
Rest 1 minute and perform 4 sets.
1. Goblet Squat 5 reps
Feet just wider than shoulder distance, sink low into hips and push through the feet straight up and squeeze the glutes.
2a. Travelling curtsy's 12per leg
Can be performed without a weight, come into a curtsy lunge pushing off that leg and continue moving down the track performing curtsys on the same side.
Rest 1 minute and perform 4 sets
3. Sled Push 15m
3a. Side lunge to step up 12per leg
Side lunge, push off that leg and step up with it and drive other knee up.
Rest 1 minute and perform 4 sets
Strength Training vs Cardio
Ah the age old question:
Should I do more Weight Lifting or Cardio?!
Literally every single client asks about this (especially in terms of weightloss) and the answer is complicated...of course.
Strength Training Benefits:
-Builds lean muscle
-Good for your bones (by doing loaded movement it causes your bones to create more osteoblasts, so it basically helps you build more bone density)
-Chronic disease management (such as diabetes, lowers risk for certain types of cancer etc)
-Helps manage weight, the more lean muscle mass on your the more calories you burn (even at rest!)
-Reduces stress, as long as adequate rest is in your program to allow the muscles to heal from training.
Cardio Training Benefits:
-Helps burn more calories, helps with weight loss
-Strengthens your heart as well as your lung capacity
-Helps manage mood, can help alleviate anxiety and depression (in combination with other treatments depending on the severity)
-Reduces stress (as long as you don't overtrain)
As we can see from the list above (which is only a sample of all the benefits of both) there is some overlap as well as benefits to both. SO as you may have already guessed a combination of both strength and cardiovasculer training is important to get you to feeling good, and being healthy overall. It depends on your specific goals which area you'll spend more time but it's also good to do a program that has a bit of both or cycles back and forth between a strength and endurance period.
Calisthenic Workout Part 1
Calisthenic training, or as it's more commonly known body weight training is a fantastic way to gain strength, move more efficiently and get a good sweat on. These exercises can range from a simple step up, push up to more complex movements like single leg box jump or a handstand push up. This workout will show more beginner to intermediate moves while the next will show more advanced moves.
1. Walk out to Push Up 10x
Stand feet hip distance apart, hinge forward walk hands out to a plank position and slowly lower down. Push back up to plank position and walk hands back to start position.
2. Plank Openers 10per
Start in a plank position, rotate one arm open to a semi side plank position and rotate back down. Keep hips level and open chest.
3. 1 arm row to open. 10per
Start with chest open extended, on your heels, pull with one arm keeping shoulder down and rotate back towards TRX.
4. Push ups to box/parallel bars 10x
Hands under shoulders, elevate one leg if you're more advanced and lower body slowly towards bard.
5. Crow Hold 30s
Hands on ground under shoulders, bring knees to rest on triceps and hold. If it is too difficult to hold feet off ground and balance, stay on toes.
6. Headstand 30s
From crow position bring legs up overhead to straight and hold
1. Walk out to Push Up 10x
Stand feet hip distance apart, hinge forward walk hands out to a plank position and slowly lower down. Push back up to plank position and walk hands back to start position.
2. Plank Openers 10per
3. 1 arm row to open. 10per
4. Push ups to box/parallel bars 10x
5. Crow Hold 30s
6. Headstand 30s
From crow position bring legs up overhead to straight and hold
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