Sunday Strength Training:

Jog 1 mile:

Jogging properly will spare you injury. To do this, you need the proper shoes and the proper form. Buy your shoes in a store that can offer professional help with the right fit.

1. When you jog, your shoulders should be back and your arms relaxed with your hands cupped loosely. Allow your arms to swing naturally in rhythm with your elbows bent at your waist.

2. Keep your feet and knees facing forward using the heel-to-toe-technique as you jog, landing on the heel, rolling forward to the ball of the foot and then pushing off from the toes.

3. Breathe in a relaxed fashion through your mouth and nose keeping your body loose and fluid. Your style will develop the more you jog.

4. Keep your body at the same angle on a hill as you do on a flat ground. Your stride shortens as you jog uphill, so use your arm swing to increase your momentum.

5. Reduce the impact on your legs and joints by jogging on soft surfaces like grass and vary your terrain with alternate routes.

6. Walk a few hundred yards to warm up and cool down before and after you jog.

Note: Concentrate on an even stride to decrease the chance of injury.

Take care not to lean backward going down a hill.

Battling Ropes / Mountain Climbers Cardio Super Set:

Working with ropes is a fun and challenging way to perform a Cardio workout. However, not all gyms will have the long heavy ropes you need to perform this super set. The ropes are typically 1 1/2 “ in diameter by 50’ long, anchored to a wall or some heavy stable object.

1. Pick up the ends of the ropes, one in each hand, and standing in an athletic position, simply create waves with alternating hands. Keep your core tight, and back straight, with all the movement done at the arms. Perform this movement for 30 seconds.

2. Repeat the exercise with both arms moving at the same time. Again, keep your back straight, core tight, and create the movement with your arms. Perform this movement for 30 seconds.

3.  Get down on the floor in a plank or pushup position with your hands about shoulder width apart for a 1 minute set of Mountain Climbers.

2. Bring one knee up to your chest in a low lunge position with both feet touching the ground. One leg will be bent and forward and the other will remain straight and behind in its original position.

3. Alternate legs so the opposite knee is brought up into the low lunge position. Go slowly at first, switching your legs in and out of the low lunge position. Just walk through the exercise until establish a comfortable rhythm.

4. Your hip flexors might not be flexible, causing your knees to flare out. If this happens, concentrate on keeping your knees in. Distribute your body weight evenly, including your hands and both feet and keep your hips as low as possible with your knees in as tight as possible and not flaring out.
5. Once you’ve got your rhythm down, speed up your lunges with your feet jumping from position to position in a fluid motion.

Do this exercise for 1 minute and gradually increase your time periods to build your endurance.
Note: You can do Mountain Climbers placing your hands on a bench or even a low step, raising your body up enough so the climbing motion won’t require as much hip flexor flexibility.

So, if you have access to the proper ropes, perform all 5 steps three times to complete a Battling Ropes / Mountain Climbers Super Set. Otherwise, just perform the Mountain Climbers set 3 times to complete the exercise.

Barbell Lunges:

Target muscles are Quadriceps. Also works the Calves, Glutes, and Hamstrings.

You need a barbell or a body bar.

The safest way to perform this exercise is inside a squat rack.

To perform this exercise without putting pressure on the neck you must consider the placement of the bar. The incorrect placement is too high on the neck, bringing you too far forward when you squat, creating undue pressure on the neck. The bar needs to be on the top of your shoulders just below the base of the neck. There are two correct positions, the high bar and the low bar. Here, we’ll use the high bar position, just below the base of the neck.

1. Set the height of the barbell on the rack so it is the height of your upper chest. A body bar of 3 to 6 pounds is appropriate to start out and get accustomed to the movement.

2. Position yourself under the bar with your knees bent so the bar is resting high on the back of your shoulders, just below the base of your neck. Then, grip the bar with your hands a bit wider than your shoulders where it feels most comfortable.

3. Straighten your legs slowly pushing upwards, lifting the bar off the rack.

4. Your elbows should be bent at a 90 degree (or slightly more) angle. Less of an angle means your hands are too close together and this may affect your balance.

5. Step away from the rack and stand with your feet slightly more than shoulder width apart. Take your right foot forward and take a big step back with your left foot behind you, squatting down through your hips. Your right knee remains over your right ankle. Keep your back straight and your abs tight. Inhale as you lower yourself down carefully maintaining your balance. Lower your body slowly until your left knee is almost touching the floor.

6. Return to the start position, pushing through the front heel, exhaling on the way back up. Slowly perform 10 reps keeping your back straight and your abs tight.

7. Carefully maintaining your balance, slowly return to the standing start position and perform 10 reps on the other side by bringing your left foot forward, stepping back with your right.

Perform 3 sets of ten reps on each side to complete the exercise.

Note: You should not perform this exercise if you have trouble with your balance. In that case, avoid the exercise or just use your own body weight while holding a steady object.

Do not load more weight than you can handle for your fitness level.

Preacher Curls:

Target muscles are Biceps. Also works the Forearms.

Your need a Preacher Curl Bench, Barbell, or EZ-Bar.

1. Make sure the bench is the right height. You should be able to comfortably rest your arms over the support pad without having to lean over it or having to raise your shoulders. Rest your arms with your Triceps near the top and your elbows in the middle of the support pad.

2. With an underhand grip, palms up, and your hands a shoulder width apart, you are gripping the curl bar, without weights. Straighten your back, relax your shoulders, and contract your abs for back support.

3. Curl the bar up and in towards your chin and upper chest in a smooth motion, then hold for a moment and slowly lower the bar down, extending your arms back to the position you started in without locking your elbows.

4. Once you are accustomed to the proper motion, load the weight to accommodate your fitness level. Biceps do not need heavy weight for growth. Be sure you can maintain proper form with the amount of weight you load.

Note: Bring the bar up slowly without swinging your arms to move it.
Do not lean over the bench or arch your back. Proper form is essential to target the Biceps. If you’re arching or bending, you are using too much weight.

Sit Ups:

Target muscles are Abdominals and Hip Flexors.

Ideally, you need two heavy weighted dumbbells that will hold your feet down.

If done correctly, the Sit Up can be a very effective exercise for the Abdominal muscles and Hip Flexors. Otherwise, you may harm your back.

1. Sitting on your mat with your knees bent in front of you at about 45 degrees, and the two barbells in front of your feet side by side, place one foot under each of the barbells for leverage.   

2. Place your arms across your chest and lower yourself down until your upper back touches the mat, come back up, leaning forward just enough so your elbows touch your legs. Remember, your arms are crossed in front of you so your elbows touch just below mid-thigh. When you lower down, your upper back is just below your shoulders. Do not go all the way down on your shoulders. Keep your shoulders up from the mat.

Note: Do not do a Sit Up with your hands behind your head, pulling on your neck.

Do not do a Sit Up with your legs stretched straight out reaching for your feet and rounding your back on the up movement.

Renegade Rows:

Target muscles are Middle and Lower Back - Lats. Also works the Abs & Obliques, Biceps, Chest, Triceps.

You need dumbbells.

1. Grip a pair of dumbbells on the floor about shoulder width apart and get into a pushup position where your chest is directly over them. With your feet slightly wider than shoulder width, your whole body from heels to head, should look like an inclined plank. Your spine should be straight and your butt should not be sticking up.

2. Shift your body weight to the left side and imagine pushing the dumbbell in to the floor.

3. Stabilize your body and pull the right dumbbell up and toward your hip in a rowing motion. Return it to the floor in a controlled manner. Keep your hips locked throughout the move thereby forcing your core muscles into action.

4. Shift your weight to your right side and repeat the rowing movement with your left arm. Alternate, performing 10 rows on each side for one set.

Do three sets to complete the exercise.

Do an optional Push Up between each row to increase each set’s difficulty and get a more complete workout.

Note: Maintain an even breathing pattern throughout the exercise.

Do not jerk the dumbbell or drop it to the floor while rowing. Control your movements and keep your abs, hips, and lower back tight and locked in place. This will maintain your stability while building a solid core.

This is an advanced level exercise that has the potential to injure the lower and middle back, and wrists. Proper strength and form must be applied to avoid such injury.

Plank:

Target muscles are Abdominals and Obliques.

This is a fundamental pose for strengthening your core.

1. In a face down position on the floor, prop yourself up on your elbows bent at 90 degrees.

2. Raise your butt off the ground forming a straight line from your heels to your shoulders with your body, like a straight plank.

3. Keeping your body straight by tightening you abs and obliques, hold this position as long as you can.

Note: If you have back trouble, this pose is not advised.

Jump Rope:

Not only is jumping rope a quick calorie burner, eliminating fat and toning muscle, it is a lot of fun. Stick with it, and with practice you will improve your coordination.

1. Holding an end of your jump rope in each hand, position the rope behind you on the ground.

2. Raise your arms up and turn the rope over your head swinging it down in front of you, and when it reaches the ground, jump over it.

3. Repeat until you find a comfortable turning pace that is neither too fast nor too slow.

4. Each time the rope comes around, jump twice, a big jump over the rope and a small jump when the rope is over your head.

5. Listen to the rope as it hits the ground and jump to its rhythm.

6. Although it may be difficult at first, with a lot of practice you will get it right. This is a great and fun exercise, so stick with it.

Do this exercise for 2 full minutes.

Note: You can use any rope, but we recommend purchasing a good jump rope from a store to insure the proper length and weight.

Be careful not to trip yourself with the rope!

Medicine Ball Carry 1 mile:

You will be carrying a medicine ball while jogging back and forth at a ¼ mile distance.

1. On a flat stretch of ground about 200 meters or 1/8 mile long, mark a spot in the distance and jog toward it carrying a 6kg (just over 13 lbs) medicine ball, holding it in front of you. Establish a natural side to side movement with the ball as you run.

2. Walk back to the starting point holding the ball over your head with your elbows pointing out. So, you are holding the ball in the air (not resting on your head) and your elbows are pointing out to the sides. Your arms are bent at about 45 degrees.

Perform steps 1 & 2 four times to complete this 1 mile workout.

Nutrition

Since we all have different metabolisms, genes, and levels of fitness and activity, we believe there will never be a nutritional diet that serves everyone’s needs.

In the future, we may discuss our preferred diet, such as whole raw foods, so you might have a general guide.

For now, we’ll leave the choice up to you.

Remember, effective exercise demands complete nutrition. Do your best in making the right choices to refuel your body.

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