Friday Training Circuit:
Using your own body weight for resistance, a burpee is a great conditioning exercise that provides a high intensity cardiovascular workout when performed back to back, as quickly as possible. However, you must focus on maintaining the proper form during the exercise to avoid the possibility of injury.
1. Starting in a squat position with your hands on the ground in front of you, kick both legs out behind you into a push up position.
2. Quickly pull both legs back up to the squat position.
3. Jump as high in the air as you can from the squat position reaching both hands above your head.
4. Return to a squat position and repeat.
Complete all the steps of this exercise 20 times.
Note: You will find several variations of this exercise like incorporating a pushup.
2. Squat Jumps:
Target muscles are Glutes & Hamstrings, and Quadriceps. Also works the Calves
Squat Jumps is a plyometric exercise involving rapid stretching and muscle contracting. It should be practiced with caution and proper preparation. This exercise is meant to strengthen your legs and hips while helping you coordinate your muscles.
1. With your feet shoulder width apart and your toes pointed forward, stand with your back straight. Your toes may be pointed slightly outward and your trunk may lean slightly forward, but keep your back straight.
2. Descend into a squat as it you were sitting into a chair, lowering your body until your thighs are parallel to the ground. Keep your elbows close to your sides with your arms bent at a 90 degree angle.
3. Pushing your feet down to the floor, explode upwards straightening your legs forcefully so that you leap off the ground from the balls of your feet.
4. Jump as high as you can, swinging your arms upwards to gain momentum.
5. After landing on both feet, repeat the exercise.
Complete all 5 steps of this exercise 20 times.
Note: You should not perform this exercise if you have knee or back issues. Do not even consider doing squat jumps if you can’t perform a series of 50 regular squats with perfect form. Precision form and technique are a must for performing this exercise safely. Stick with regular safer squats if you have any doubts about your form.
3. Jumping Jacks:
Target muscles are the Quadriceps. Also works the Calves, Glutes, & Hamstrings.
This exercise is used to warm up, stretch your muscles, and develop stamina. Regardless of your age, jumping jacks will increase your heart rate and fitness.
1. Begin with your arms at your sides, your feet straight and close together, and your straight but in a comfortable position.
2. Bend your knees and jump up spreading your arms and legs at the same time in one fast fluid movement, lifting your arms to your ears and opening your feet a little wider than shoulder width as you jump.
3. Touch your hands above your head, then lower your arms back to your sides while, at the same time, you bring your feet back together as you return to the ground from jumping.
Complete all 3 steps of this exercise 20 times
Note: Jumping Jacks is a calisthenics exercise that rapidly increases the heart rate. Do not overdo it. Be careful to monitor your breathing and heart rate.
4. Medicine Ball Slams:
Ideally, you need a medicine ball designed to resist the force of a slam. Without the weight of a med ball, you can use a tough basketball or soccer ball to learn the movement.
Med Ball Slams give you a total body workout focusing on your core.
1. Grab a slam resistant ball.
2. Hold the ball over your head with both hands. With your feet hip width apart, knees slightly bent, and toes facing forward, slam the ball down in one explosive movement, bending at the waist and keeping your hands outstretched. Be sure to slam the ball a few inches in front of your feet so the ball doesn’t rebound into your face. Catch the ball as quickly as possible, return to your original position with the ball over your head, and repeat.
Complete this exercise 20 times.
Note: Once you’ve mastered this movement, you can add intensity by increasing the weight of the ball, and then do as many as you can in a 5 minute period.
5. High Knee:
Target muscles are Glutes & Hamstrings, and Quadriceps. Also works the Calves when jumping.
The high knee exercise improves the range of motion for your knees and hips, working your core, thighs, and lower back. With any High Knee exercise you are training your muscles for endurance, strength, and flexibility with your core stabilizing.
As usual, there are several variations of the High Knee exercise.
1. Move across any flat surface for a distance of 25 feet or so and then back again. If you wish, place two cones a distance apart, then, do as many repetitions as possible to one cone, turn around, and repeat the move back to the starting cone.
2. Stand straight with your upper right arm tight to your body and your forearm out in front of you at a 90 degree angle and your hand open, palm down. Lift your right leg in a fast motion so your knee taps against your open hand. At this point, your leg is up 90 degrees and your right ankle is lifted above your left knee. Do this in place several times, alternating from left leg to right leg. This variation, a High Knee Tap Jump, trains your muscles for explosive strength and will help you to jump higher and run faster. So, keep your back straight, your forearms in front of you, your upper arms against your torso, and tap your knees into your palms, lifting one leg at a time in a brisk motion, landing on and springing off the balls of your feet as you alternate.
3. When you are performing a High Knee as you run, move your arms up and down as if you are lifting your closed hand to your ears. Alternate your arm movement along with your legs in an exaggerated motion.
4. Remember, you are bringing one ankle up and over the opposite knee. The wrong way, is to bring your leg up not quite high enough so your ankle is close to your knee. Be sure to bring your leg up high enough so your ankle is above your knee. Beginning with lifting your right leg, your right ankle is coming up above your left knee. High Knees are all about getting your knees up high. You are coming up with one leg, landing back down on the balls of your feet, then the next leg up and landing on the balls of the feet.
Note: Variations include anything from a march to running forward and back again, skipping, running in place, any of these variations where the knees come up high enough so the ankle is raised up and over the opposite knee.
Do sixty High Knee Tap Jumps, getting used to the motion, then run back & forth 25 feet or so several times.
6. Sprint ¼ mile:
Build muscle mass in your legs with this short distance running form.
1. Warm up with a short walk and stretching of the major muscle groups.
2. On a flat stretch of ground about 400 meters or ¼ mile long, mark a spot in the distance and run toward it as fast as you can.
3. As if your legs were two pistons, vigorously pumping, raise your knees as high as you can with each step.
4. Keep your arms loose and pumping hard, swinging them at your sides, but not across your body.
5. Keep your hands cupped but not tight as fists.
6. Keep your torso erect and breathe naturally and deeply.
7. Slow down after you’ve passed your spot and then stop.
8. After resting, sprint back to where you started, or further.
Repeat this exercise five times within the circuit.
Note: Start off slower than your top speed and gradually increase your speed with each set.
Stop sprinting if you feel pain or discomfort.
Always sprint on a flat and even surface.
Please consult your doctor if you have a condition that would impair or limit your ability to be physically active. The information on this training page is not intended as a substitute for professional medical treatment or advice.