Ultimate Half Marathon Training Plan
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Ultimate Half Marathon Training Plan
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WARNING: This eBook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way
All Rights Reserved Copyright © 2014 Outback Fitness LLC and fatlossaccelerators.com. All Rights Reserved. No part of this publication may be reproduced or transmitted in any forms or by any means. You may not sell it or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review.
Welcome From Kate Vidulich and Fat Loss Accelerators…
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Ultimate Half Marathon Training Plan
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Hey! Welcome to the Ultimate Half Marathon Training Plan Beginner Guide. Running a half marathon is a “bucket list goal” for many folks. Now it’s your chance to make this goal a reality. There are many reasons to run a half marathon, but running to finish, to survive, is at the core of every experience. In the words of the late running guru, Dr George Sheehan, “The truth is that every runner in a marathon is a survivor or nothing, including the winner.” This ultimate 12 week running guide will help you cross the finish line injury-free – and feeling amazing! I have personally run over 10 half marathons, 3 full marathons and an ultra marathon! What can I say? I’m addicted! You have day-by-day workout plans so you know exactly what workouts you need to do every day, for the next 12 weeks! When I first tested this plan, I shaved 14 minutes off my personal half marathon record and ran a 1:40 on a hilly Central Park course. My clients love that it’s not too many boring running miles, and you progress over the month to avoid performance plateaus, without the risk of overuse injuries. Warning: This program is high intensity, and I recommend you have some experience running or strength training in the past. Always play it safe! Enjoy the training and the race – and keep me posted on your success. Rock on! Kate Vidulich BSc, ACSM HFS, Master CTT Author of Fat Loss Accelerators www.FatLossAccelerators.com P.S. For more awesome metabolic workouts, check out: http://www.FatLossAccelerators.com/ab-accelerators/ - Get the 21 Day Accelerators Rapid Results Plan and lose up to 15lbs of fat and have visibly, defined abs in the next 21 days… http://www.Fatlossaccelerators.com/fla2/ Get 18 Fat Loss Accelerators follow along videos that you can use to replace cardio and intervals. Burn ugly fat and skyrocket your metabolism using your bodyweight and a pair of dumbbells. © 2014 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide
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www.FatLossAccelerators.com – our awesome blog, dedicated to metabolic training and how to accelerate fat loss results. It’s a must read. Facebook page: Yes, we’re rocking out on FB and you’re welcome to join the party. Come and hang out with us
Legal Disclaimer You must get physician’s approval before beginning this program. The information presented in this work is for education purposes only. It is not medical advice and is not intended this way or as a substitute for medical counseling. Consult your physician before beginning this program as you would with any exercise and nutrition program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. This program is designed for healthy individuals over 18 years old. The information should be used in conjunction with the guidance and care of your physician. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. You must undergo a complete physical examination by a physician if you are sedentary, if you have high blood pressure or high cholesterol, if you are overweight, have diabetes or are over 30 years old. By continuing with the program you recognize that despite all precautions on the part of Outback Fitness LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, remise, discharge, relinquish and release any claim which you may have against Outback Fitness LLC, or its affiliates, joint ventures, partners, contractors, or independent contractors as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. This is a complete and unconditional release of all liability to the greatest extent allowed by law and agree that if any portion of this Terms, Conditions, Waiver and Releases is held to be invalid, the balance, notwithstanding, shall continue in full force and effect. If your physician recommends you not to use Fat Loss Accelerators workout programs, please listen to your physician and follow this advice.
Tips To Play It Safe: Workout Safety is Extremely Important Always focus on safety while training. The following tips will help to reduce the risk of injury and to maximize your workout.
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Ultimate Half Marathon Training Plan
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1. Focus on learning the exercise and executing with correct form before you add resistance. Ask for help from a Certified Personal Trainer if you are unsure how to properly perform any exercise. Exercises can be substituted if you have any injury or limitations. 2. If something doesn’t feel right, please stop immediately. Don’t take unnecessary risks. Any exercise can be regressed or substituted if you have an injury that is limiting your movement. 3. If you have an existing injury, make sure you get assessed and cleared by a physician. If you require treatment, seek professional help from a physical therapist prior to starting the program. 4. Metabolic resistance training is intense. Adequate recovery is important. Overtraining will set you back and also negatively affect your mindset. 5. Select a conservative weight for your first set of any new exercise. You can always lift heavier in the following set. It’s very important to remain safe at all times. 6. Start your training conservatively if you have not undertaken physical activity for a long period. Even if you feel fine, I advise you to get clearance from your physician if you are over 30 years old. 7. Prior to working out, make sure you properly warm up. Follow the dynamic exercises specific for each workout – a warm up is not optional! 8. Never train to failure when alone. Make sure you have a spotter if you are lifting weights. If you train at home by yourself, closely follow my recommendations and DO NOT train to failure. 9. If you feel exhausted or need an extra day of recovery, take it. Rest and recovery is just as important as the training itself. Remember, quality trumps quantity. Listen to your body and don’t push yourself to injury. 10. Before starting any new diet or exercise program, check with your doctor first. If your doctor does not recommend you do Fat Loss Accelerators, listen to your doctor and follow their instructions. 11. Adjust your training in different climates. Take care in warmer months, train conservatively in extreme heat/humidity and always hydrate.
FAST START GUIDE
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There’s more to half marathon than just running 21 kms. You need to factor in nutrition, hydration and clothing. Plus of course, special race day tips. The following guidelines will help you perform at your best, and enjoy the experience.
NUTRITION GUIDELINES What you eat during your training program WILL affect your performance. Eat smart to fuel your training. You need to experiment with what foods work best for you during the training period. Try different meals before your weekly long runs – and you may need to get up earlier so it has time to digest. PRE-RUN MEALS: you want to choose high carb foods that will quickly be converted into energy. Try to avoid high protein, as it’s very acidic and will upset your stomach. I usually try to eat 2-3 hours before a run. That works for me, but something slightly different might work better for you. YES CARBS: - Oatmeal and banana - Whole grain Ezekiel bread and jam/honey - Fruit - Organic energy bars - Bagels (in moderation. Be careful – don’t go overboard!) NO CARBS: - Donuts - Chips - Pizza - Ice Cream - Muffins - Cake THE TRUTH ABOUT CARB LOADING Think running a half marathon is your free pass to the “all you can eat carb buffet”? Think again.
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Contrary to popular beliefs, you DO NOT need to carb load before you run a half marathon. If anything, over-eating carbs before your race will make you feel bloated and heavy, and slow you down. Go for a single size serve of pasta, rice or potato the night before the race. Again, test this out the night before your long runs to see what works best for you. DURING THE RUN: You will need to refuel during the run, so again, test out different snacks. It needs to be something light and easy to carry with you. Best snacks: - Raisins or dried fruit - Organic energy bar - Gu blocks - Energy gels Some runners love energy gels – but I personally had a bad experience in the last NYC marathon so I avoid this processed goo. You can try organic ones. POST RUN REFUEL: Consume a combination of carbohydrate-protein food or beverage within 30-60 minutes after any race, workout or long run. After a hard workout or a tough long run, you should begin by hydrating within the first 10-15 minutes after stopping. This is absolutely crucial to your recovery. Even if the temperature was cool, you still sweat a significant amount and you need to replace the fluid loss. An electrolyte solution (like Gatorade) watered down to 50/50 ratio works best and you should aim for 16-20oz of fluid. You need the carbohydrates to replenish depleted glycogen stores, plus protein to repair and build muscle. Ideally, the carb to protein ratio should be 4:1. For example, 150-300 calories of low-fat chocolate milk, recovery sports drink, or FAGE yoghurt and fruit. Don’t think running a half marathon will magically help you lose body fat. Most of the weight lost will be water.
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HYDRATION TIPS Staying hydrated is the key to success in half marathon running. So hydrate – hydrate – hydrate!
1. HOW OFTEN SHOULD YOU DRINK WATER? Every individual runner needs to set his/her guidelines, and the best way to do that is through the long runs while training. How much water/sports drink you will need depends on the weather. The higher the temperatures, the more water vs sports drink you need. But don’t drink too much. If you over-hydrate you’ll find yourself ducking off course looking for a toilet or the nearest bushes. Of course, this is never fun. We all have different sweat rates, and this rate primarily depends on the temperature and humidity, so your previous experience is more important than a hardset rule. After a hard workout or a tough long run, you should begin by hydrating within the first 10-15 minutes after stopping. This is absolutely crucial to your recovery.
2. SPORTS DRINKS Dehydration is a major problem in running. As I mentioned, the higher the temperature and humidity, the more likely you will suffer dehydration. The benefit of sports drinks is the salt and electrolyte replenishment. One suggestion is to mix sports drinks with water in 50/50 portions. This will reduce the syrupy taste most people hate. (Note: AVOID drinks with high fructose corn syrup.) It’s critical to understand that sipping liquid every 10-15 minutes is far more effective than gulping a glass or two at every aid station along the way.
3. ALCOHOL Alcohol is dehydrating, so you need to reduce or limit your intake while training. I recommend you avoid drinking the night before your long runs. Be careful! Dehydration can lead to even the slightest injury that will sideline you.
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4. COFFEE Coffee is an excellent stimulant, but keep in mind it’s dehydrating too… Damn it! If you’re a regular coffee drinker, just make sure you drink plenty of water and time your trip to the bathroom before the race… or you may need to stop mid race…!
CLOTHING TIPS 1. SOCKS To avoid problems with blisters, get socks made of “wicking” material such as Coolmax. Your feet will sweat so don’t wear cotton socks. Which brings me to my next point…
2. AVOID COTTON CLOTHING From your socks, to your singlet/t-shirt and sweatshirt, wear clothing made of wicking material. It will make a huge difference in your training. These clothes are designed to keep you cool and avoid chaffing/blisters.
3. RUNNING SHOES You’re going to need a pair of running shoes… Well duh, thanks Captain Obvious ;) But seriously, selecting the proper shoes to run is critical to success. There are so many different types and brands to choose, such as Asics, Brooks, Mizuno, New Balance, Nike. Do NOT expect you can determine on your own which shoe will work for you. Go to a running store and ask a shoe sales professional who has run a couple of marathons. They should be able to advise a running shoe that will overcome any natural defects in your foot alignment. It’s also wise to own more than one pair of running shoes, so you can alternate them from day to day.
4. USE BODY GLIDE Every runner troubled by blisters or chafing needs Body Glide in their workout kit. It’s a wax like substance similar to stick underarm deodorants that you can slather on sensitive parts. Sure you could use Vasoline too, but BodyGlide lasts longer.
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5. THE 10 DEGREE RULE Dress for runs as if it’s 10 degrees warmer than the thermostat actually reads (that’s in Fahrenheit by the way). It’s very important you choose the right apparel. Dress for how warm you will be mid-run – not the first mile when your body is still heating up. BONUS: CLOTHING CHEAT SHEET Here’s a cheat sheet to help you dress appropriately for your runs. This chart factors in the 10-degree rule, but doesn’t account for the windchill factor. On very windy days, you need to dress warmer. Temp (in Degrees F) Above 70 60-69 50-59 40-49 30-39 20-29 10-19 0-9 Below 0
BASIC APPAREL Lightweight/light colored singlet and shorts Tank top/singlet and shorts T-shirt and shorts Long-sleeve shirt and tights or shorts Long-sleeve shirt and tights Two upper body layers and one lower body layer Two upper body layers and one lower body layer Two/Three upper body layers and one/two lower body layer Three upper body layers and two lower body layer
RECOVERY TIPS 1. GET A FOAM ROLLER NOW A foam roller is a cylinder shape and one essential piece of equipment you need to use everyday during this training program. Foam rolling is a form of self massage to loosen the tension in your muscles. You can roll over different muscles in your body to help prevent injuries and muscle soreness. The best one I’ve used is the Trigger Point foam roller. It’s small and compact, so you can take it with you when you travel.
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2. ICE I highly recommend taking a quick ice bath following your long runs on the weekend. It may sound brutal, but it will drastically help speed up your recovery between workouts, reduce aches and pains and prevent injury. Here’s how you can do it: (a) Fill the bath with cold water, to waist height (b) Sit in the bath so your legs and feet are submerged with water (c) Add 1-2 bags of ice (d) Sit and chill for 5 minutes maximum. Time yourself. And if you can, get someone to chat and distract you. It also helps to put on a sweatshirt and drink a cup of tea while doing this. :)
3. RUN ON NON-CONSECUTIVE DAYS Make sure you take a day off between running specific workouts to give your body a chance to recover.
4. TAPER In the final week before your race, don’t be tempted to over train. The hard work is already done! Stay on track with your runs this week, just to stay fresh. The most important thing is getting your stretching and rolling done, and drinking water.
5. SLEEP Quality rest is essential for recovery. As a general rule, sleep one minute extra per night for every mile per week you run. SO if you run 30 miles per week, sleep and extra half hour. The average person needs seven and half to eight hours of sleep each night, so increase that amount when you’re training hard.
RACE DAY TIPS 1. NEVER WEAR ANYTHING NEW ON RACE DAY One of the most common mistakes is buying a new pair of shoes too close to the race. Make sure you’ve “worn in” your clothes and sneakers before race day, so you know it’s comfortable and don’t get any chaffing or blisters.
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The idea of the weekly long run is to test out your gear, nutrition and hydration, so on the big day you have a plan. Use Body Glide on the areas you might chaff, like between your legs, under your armpits, or along your pant line. Men, make sure you wear Body Glide on your nipples to avoid “bloody nipples”. (this is a real issue – Google it!) Women, don’t forget about the area around your sports bra. That being said, you still need be prepared for anything.
2. WAITING AT THE START If you’re running in a big race, like here in NYC, there will be a period of waiting at the start. Take this into consideration when you prepare your clothing and meals. If the weather is chilly, take an old sweater you can throw over your race shirt and toss out just before the start. Remember you’re going to warm up quickly when you start running.
3. TAKE ADDITIONAL SNACKS You're going to burn through a ton of carbs so you'll need some fuel to keep you going. Again, I highly recommend testing out your snacks during training and recommend not do anything different on race day. But I would totally have extra raisins or gel handy. I usually eat around mile 7, which is about 50-55 minutes into the race. Just don't mix gel with Gatorade or other sports drinks, it might disagree with your stomach and that could get messy....
4. START OUT SLOWLY Practice your race pace during your long runs. But on race day, make sure you start slower. It will feel easy at the beginning, but by Mile 10, the game can change very quickly. Remember, you can always make up time down in the second half of the race if you're feeling good.
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Ultimate Half Marathon Training Plan
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If you find your knees/ankles starts to bother you, start doing run/walk intervals. This means run for 2-3 minutes and walk for 1 min. It will break it up and mentally help you get to the finish if you're struggling.
5. TAKE SALT PACKETS Just in case you get muscle cramps, have a little packet of salt in your pocket. This was a magic tip that once saved me in a marathon. It was a hot day and I was sweating more than usual, so by the last few miles I started getting severe cramps. This packet of salt saved me so I could finish the race!
6. ENJOY IT Running a half marathon is not all pain and torture – it’s fun! Make sure you take it all in and enjoy the experience.
FAQ’s 1. What if I miss a training sessions? It depends on how much time you lost due to injury or illness. Don’t ever try to make up for lost time, missed workouts or miles. If it was only a day or two, you can probably just resume on your regular schedule. If you lose a week or more, you need to be very careful to make sure you don’t reinjure yourself or delay your recovery from illness.
2. What if I get pain in my knee/hip/ankle? RICE. Rest, Ice, Compression and Elevate. Stop running. If it doesn’t feel better in 2 days, go and seek professional advice from your physician. Let’s be honest, half marathons hurt. Listen to your body!
3. If this pain continues, when should I see a doctor? You are bound to get aches and pains when running long distances. The key is to listen to your body, and do everything you can to recover quickly between workouts. If the pain is causing you to alter your walking or running gait, then you need to get this checked out by a doctor. © 2014 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide
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EQUIPMENT REQUIREMENTS For the cross training workouts, you will need some equipment. Remember, exercises can be substituted depending on availability. You don’t need access to all of this equipment, but it will be beneficial. - Dumbbells - Interval Timer - Pull up bar
- Foam Roller - TRX or Stability Ball
Important Things to Remember 1. If you have any injury concerns, please consult with your physician or physical therapist before commencing the program. 2. In the first week of this program, be conservative. For example, reduce the number of rounds you perform (only do two circuits) and rest longer if necessary. 3. Feel free to substitute any exercises depending on your current fitness level or equipment restrictions. Email me at
[email protected] if you need a specific substitution. 4. Play it smart. If you feel weird or strange, that’s a warning sign to take a break.
TRAINING GUIDELINES How To Use These Workouts: (I) Perform this program for 12 weeks, then take a week off intense training before switching to another Fat Loss Accelerators training plan. (II) Train 5 days per week, following the attached guideline. (III) Remain physically active on off-days and do walking and mobility drills. (IV) Start every workout with foam rolling and dynamic warm up. (V) Finish each workout with foam rolling and stretching for the tight muscle groups.
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NOTE ON WARM UP CIRCUIT BEFORE YOU START ANY WORKOUT – A dynamic warm up is essential. Even if you are just doing a short, “off day” workout, warm up before you start. WARNING: Please start every workout with Self-Myofascial Release on a Foam Roller. It is essential, not optional. This will help prevent injury. Foam rolling is simple and effective: work your way from calves to upper back. When you find a sore spot, hold yourself over the area for 15-20 seconds until the pain dissipates. Use this warm up for your workouts Perform each of the following in order, with no rest between exercises. Repeat for a total of 2 rounds. - Squat with T-squeeze x 10 - Single leg glute bridge x 10 each leg - I-T-Y complex x 5 each letter - Crab Crawl with Reach x 5 each side - Reverse Lunge with Alternate Reach x 8 each leg - Jumping jacks x 20
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12 WK HALF MARATHON PROGRAM Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician.
SAMPLE SCHEDULE Day 1: CT WORKOUT 1 Day 2: RUN Easy run for distance specified in workout chart
Day 3: CT WORKOUT 2 Day 4: SPEED/HILL WORKOUT
Perform speed/hill workout as specified in the workout chart
Day 5: REST DAY Take a day off. You need to rest. It will keep you fresh! Get energized and prepared for the long run on the weekend…
Day 6: LONG RUN Day 7: REST + MOBILITY PART ONE: FOAM ROLL MOBILITY EXERCISES - Rest 10s between exercises - 30 second rest at the end of the circuit - Repeat for 3 rounds 1A) Leg Swings x 30s (15s each side) 1B) Crab Crawl with Reach x 30s 1C) Single leg glute bridge x 30s (15s each side) 1D) Reverse Lunge with Overhead reach x 30s 1E) Duck Unders x 30s 1F) Squat with Stick Up x 30s
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RUNNING WORKOUT PLAN HALF MARATHON WORKOUT GUIDE Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
CT 1
2M Easy
CT 2
REST
5M LR
REST
2
CT 3
3M Easy
CT 4
REST
6M LR
REST
3
CT 1
4M Easy
CT 2
REST
7M LR
REST
4
CT 3
4M Easy
CT 4
REST
5M LR
REST
5
CT 1
4M Easy
CT 2
REST
7M LR
REST
6
CT 3
5M Easy
CT 4
REST
10K Time trial
REST
7
CT 5
5M Easy
CT 6
REST
9M LR
REST
8
CT 7
5M Easy
CT 8
REST
7M LR
REST
9
CT 5
6M Easy
CT 6
5K Time trial 3M, hilly terrain or 45% grade on treadmill 3M: 1M warm up, 10 x 200m sprints, "on 3 min" not slowing for more than 3s each round Treadmill sprints. incline 15%. 20s sprint, 10s rest, repeat for 5 mins. Rest 5 mins. Repeat for 3 rounds 3M: 1M warm up, 4 x 400m on the 3 min, not slowing for more than 3-4s 4M hilly trail run at 85% RPE 3M: 3 x 1 mile repeats. Rest 5 mins between sets 5K Time trial 4M: 2M warm up, 8 x 400m on 3 min, not slowing for more than 23s
REST
8M LR
REST
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Ultimate Half Marathon Training Plan 10
CT 7
6M Easy
CT 8
11
CT 5
5M Easy
CT 6
12
CT 7
2M Easy
CT 8
www.FatLossAccelerators.com 5M hilly run at 90% RPE 3M: 1M warm up, 6 x 400m repeats with 2 min rest and 5s buffer 2M Easy
REST
10M LR
REST
REST
10K Time trial
REST
CT
REST
RACE DAY!
CROSS TRAINING WORKOUTS CT WORKOUT 1 Dynamic Warm Up See description above Metabolic Resistance Training Perform exercises in supersets. For example, do exercise A then B then C with no rest, and then break for specified time limit. Repeat for the desired number of sets. Note: You can put the dumbbells down and change weight between exercises. Set #1: 3 rounds 1A: Bodyweight Squats x 45 seconds (2-0-1) - No rest 1B: Inverted Row x 10 reps (2-0-1) - Rest for 45 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds Set #2: 3 rounds 2A: Push ups x 15 reps (2-0-1) - No rest 2B: DB Step Ups x 8 reps each leg (2-0-1) - No rest 2C: Mountain Climbers (on TRX if possible) x 30 seconds (fast) - Rest for 60 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds Set #3: 2 rounds 3A: Ab Wheel Rollout x 10 reps (2-1-1) - No rest
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3B: Jack Knife (on Stability Ball or TRX) x 15 reps (2-0-1) - Rest for 60 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds Accelerator: 5 minutes Do the following circuit on the minute every minute for 5 minutes 3A: Burpees x 30 seconds - Rest 30s Foam Roll and Stretch
CT WORKOUT 2 Perform each of the following exercises in order for AMRAP in 20 minutes. Remember good form is very important. Rest only as necessary. If your form gets messy, please stop and take a break. Record the number of complete rounds, and try to beat your number the following week. A) Chin Up x 3 B) Jump Squats x 5 C) T Push Ups x 10 total D) KB Swings x 20
CT WORKOUT 3 Dynamic Warm Up - See description above Metabolic Resistance Training Perform exercises in supersets. For example, do exercise A then B then C with no rest, and then break for specified time limit. Repeat for the desired number of sets. Note: You can put the dumbbells down and change weight between exercises. Set #1: 3 rounds 1A: DB Romanian Deadlift x 10 reps (2-0-1) - No rest 1B: Chin Ups x 2 reps short of failure (2-0-1) - No rest 1C: Low Box Jump x 10 reps (fast) – STEP DOWN! - Rest for 45 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds
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Set #2: 3 rounds 2A: Bulgarian Spit Squat x 10 reps each leg (2-0-1) - No rest 2B: Body Saw x 8 reps (2-0-1) - No rest 2C: DB Lateral Lunges x 10 reps each leg (2-0-1) - Rest for 60 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds Set #3: 2 rounds 3A: Side Plank x 30s each side (2-0-1) - No rest 3B: Jump rope x 2 minutes (fast) - Rest for 60 seconds at the end of the circuit and repeat one more times for a total of 2 rounds Foam Roll and Stretch
CT WORKOUT 4
Equipment: Bodyweight Only Perform each of the following exercises in order. Remember good form is very important. If your form gets messy, please stop and take a break. At the end of the circuit, rest for 30 seconds. Do as many rounds as possible in 20 minutes. Record the number of rounds and aim to beat this score each week. A) Sprinting Walkout x 5 each leg B) Total Body Extension x 10 C) Rotating Planks x 10 total D) Shuttle Sprints x 5 (out and back 10m)
CT WORKOUT 5 Metabolic Density Training Perform each of the following exercises in order. Remember good form is very important. If your form gets messy, please stop and take a break. At the end of the circuit, rest for 3 minutes. Repeat for 5 rounds. A: Jump Rope x 300 - No rest B: Burpees x 25 - Rest 3 minutes. Repeat for 5 rounds
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CT WORKOUT 6 Dynamic Warm Up See description above Metabolic Resistance Training Perform exercises in supersets. For example, do exercise A then B then C with no rest, and then break for specified time limit. Repeat for the desired number of sets. Note: You can put the dumbbells down and change weight between exercises. Set #1: 3 rounds 1A: Single Leg Squats x 15 reps each leg (2-0-1) – use TRX for assistance - No rest 1B: DB Renegade rows x 10 reps each side (2-0-1) - Rest for 45 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds Set #2: 3 rounds 2A: DB Thruster x 8 reps (2-0-1) - No rest 2B: Crab Crawls x 10 reps each leg (2-0-1) - No rest 2C: Ski Jumps x 30 seconds (fast) - Rest for 60 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds Set #3: 2 rounds 3A: Bird/Dog Plank x 8 reps each side (2-1-1) - No rest 3B: DB Wood chops x 15 reps (2-0-1) - Rest for 60 seconds at the end of the circuit and repeat one more times for a total of 2 rounds Accelerator: 4 minutes Set your timing device for 20 rounds, 20 seconds work and 10 seconds transition. Do each exercise in order, for 20 seconds work and 10 seconds rest A) Prisoner Squats x 4 rounds 20s work, 10s isometric hold at bottom of squat B) KB Swings x 4 rounds 20:10 C) Mountain Climbers x 4 rounds 20:10 Foam Roll and Stretch
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CT WORKOUT 7 Dynamic Warm Up - See description above Metabolic Resistance Training Perform exercises in supersets. For example, do exercise A then B then C with no rest, and then break for specified time limit. Repeat for the desired number of sets. Note: You can put the dumbbells down and change weight between exercises. Set #1: 3 rounds 1A: Cross over Plank x 30s each side (2-0-1) - No rest 1B: Hanging Knee Raises x 15 reps (2-0-1) - Rest for 60 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds Set #2: 5 rounds 1A: KB Swings x 25 reps (2-0-1) - Rest 30s Set #3: 2 rounds 3A: DB Single Leg RDL x 8 reps (2-0-1) - No rest 3B: Plank x Hold as long as possible (2-0-1) - Rest 20s 3C: DB Reverse Lunges x 12 reps each leg (2-0-1) - No rest 3D: Jumping Jacks x 45s (fast) - Rest for 60 seconds at the end of the circuit and repeat once more for a total of 2 rounds Foam Roll and Stretch
CT WORKOUT 8 Perform each of the following exercises in order. Remember good form is very important. If your form gets messy, please stop and take a break. At the end of the circuit, rest for 30 seconds. Do as many rounds as possible in 20 minutes. Record the number of rounds and aim to beat this score each week. A) Prisoner Squats x 20 B) Push Ups x 20 C) Alternating reverse lunges x 20 D) Inverted Rows x 20 (sub: DB rows) E) Cross body mountain climbers x 20 - Rest 30s between rounds
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EXERCISE DESCRIPTIONS (In order of appearance) BONUS TIP: To quickly find an exercise, press “command F” or “CTRL F” and use the search box. Boom! Disclaimer: You must have an Exercise Physiologist or Certified Personal Trainer (CPT) provide you with correct form on all the exercises and give you feedback on your technique. Dynamic Warm Up Squat with T-squeeze Watch this YouTube Video here for a demo Or paste this address into your browser: https://www.youtube.com/watch?v=2ySGihtRUMc Movement Prep: -‐ Stand with feet shoulder width apart, with your arms extended in a T position -‐ Keep your eyes straight ahead and your core muscles engaged Execution: -‐ Pushing your hips back, lower yourself until your thighs are parallel to the floor, keeping your arms in a T position the entire time. -‐ Concentrate your weight in your heels; keep your back. -‐ Drive up from the squat by extending your hips and knees simultaneously -‐ Lead up with your chest. Common Mistakes: -‐ Keep your knees inline with your toes. Try not to let knee collapse inward. -‐ Focus on sitting back in the squat with your chest up -‐ Avoid leaning forward excessively or rounding your lower back
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I-T-Y Complex Movement Prep: -‐ Start by standing with feet shoulder width apart, hinging forward at your hips slightly. Brace your abdominals. Execution: -‐ Place your hands in neutral grip. Keeping your arms straight, raise your arms overhead to form the letter I. Finish reps and go straight to the T. -‐ Place your hands in neutral grip. Keeping your arms straight, raise your arms out to the side until your arms and torso form the letter T. Finish reps and go straight to the Y. -‐ Place your hands in underhand grip (thumbs out, pinkies face each other). Keeping your arms straight, raise your arms up until your arms and torso form the letter Y. Common Mistakes: -‐ Lock your shoulder blades down and back -‐ Keep your core muscles engaged throughout -‐ Don’t let your back round or overarch
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Single Leg Glute Bridge Movement Prep: -‐ Start by lying on your back, knees bent and arms by your side Execution: -‐ Raise your right leg up in the air. Keep your core muscles engaged -‐ Drive your weight through the heel of your left foot and left glute and lift your hips up toward the ceiling. Hold for 3s before lowering -‐ Repeat for the prescribed number of repetitions and switch legs Common Mistakes: -‐ Do not let your shoulders come up off the floor -‐ Focus on squeezing your butt. You should not feel it in your back -‐ Raise your toes off the floor. Dig your heel into the ground.
Crab Crawl with Reach See YouTube video link here Or paste this link in your browser: http://youtu.be/VJcrm2x9sa4
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Reverse Lunge with Alternate Reach Movement Prep: -‐ Start with your feet hip width apart, with your arms by your side Execution: -‐ Step back with your right foot back until your left thigh is parallel to the floor, and your right knee almost touches the floor -‐ Make sure you keep yourself upright and core muscles engaged -‐ Drive through the heel of your left foot and hips, step back to the starting position with your right foot/leg. Alternate legs until you have completed all repetitions Common Mistakes: -‐ Avoid rounding your back -‐ Do not let your back knee touch the floor. Take a big step backwards
Jumping Jacks Movement Prep: -‐ Stand with feet shoulder together, with your arms by your sides. Execution: -‐ Jump and land with your feet wide while you swing your arms up to form an X with your body. -‐ Jump back to starting position as you drop your arms back to your sides. -‐ Repeat for the required time period. -‐ This is an awesome old-school exercise that gets your heart pumping. Common Mistakes: -‐ Keep your knees slightly bent and land softly. No pounding elephant feet. -‐ Avoid leaning forward excessively or rounding your lower back.
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MOBILITY WORKOUT Leg Swings Execution: -‐ From a standing position, keep your right leg straight and swing it as far forward as you can, making sure that you don’t arch or round your back -‐ Now swing your right leg back as far as you can -‐ Engage your abdominal/core muscles) to brace your spine. Keep your pelvis stable. -‐ To increase the stretch to the left hip flexors, squeeze and contract the glute muscles of your left hip. Common Mistakes: -‐ -‐
Do not allow your pelvis to tip forward or your back to arch. Work within your range of motion
Crab Crawl with Reach (see description above) Single leg glute bridge (see description above) Reverse Lunge with Overhead reach (see description above) Duck Unders Movement Prep: -‐ Stand with feet shoulder width apart Execution: -‐ Bend at your hips and step to the right, imagining you are ducking under a fence -‐ Stand up and reverse the movement -‐ Keep your shoulders and head aligned throughout -‐ Reverse the sequence back to starting position and repeat -‐ Switch sides and repeat Common Mistakes: -‐ Avoid arching your lower back
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Lock your shoulders down and back, and initiate the movement through your hips
Squat with Stick Up Movement Prep: -‐ Stand with feet shoulder width apart, with your arms in stick up position -‐ Keep your eyes straight ahead, elbows back and your core muscles engaged Execution: -‐ Pushing your hips back, lower yourself until your thighs are parallel to the floor, keeping your arms in stick up position the entire time. -‐ Concentrate your weight in your heels; keep your back. -‐ Drive up from the squat by extending your hips and knees simultaneously and extend your arms straight overhead. Lead up with your chest. Common Mistakes: -‐ Keep your knees inline with your toes. Try not to let knee collapse inward. -‐ Focus on sitting back in the squat with your chest up -‐ Avoid leaning forward excessively or rounding your lower back
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CROSS TRAINING WORKOUTS CT WORKOUT 1 Bodyweight Squats (image shows dumbbells) Movement Prep: -‐ Stand with feet shoulder width apart, with your hands on your hips -‐ Keep your eyes straight ahead and your core muscles engaged Execution: -‐ Concentrate your weight in your heels, keep your back straight -‐ Pushing your hips back, lower yourself until your thighs are parallel to the floor -‐ Drive up from the squat by extending your hips and knees simultaneously -‐ Lead up with your chest Common Mistakes: -‐ Keep your knees inline with your toes. Try not to let knee collapse inward. -‐ Focus on sitting back in the squat with your chest up -‐ Avoid leaning forward excessively or rounding your lower back, as this will cause a strain
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Inverted Row Movement Prep: -‐ Hold the TRX or bars and grip it neutral and overhand, with your hands shoulder width apart. -‐ You must set your body in a plank position, straight line from neck to ankles with only your heels on the floor. Execution: -‐ Extend your arms straight, shoulder blades retracted. -‐ Squeeze your shoulder blades together, pull your chest to the bar, return to the starting position and repeat. Common Mistakes: -‐ Keep your body in a straight line throughout the movement. -‐ Don’t let your back arch, or hips drop -‐ As you extend your arms, don’t let your shoulders round.
Push Ups Movement Prep: -‐ Get down on the floor in push-up position -‐ Arms straight down from your shoulders, perpendicular to the floor, feet together and body in a straight line from ears to ankles Execution: -‐ Bend your elbows and lower yourself to within one inch of the floor or until your upper arms are even with your shoulder blades -‐ Keep your body in a straight line during the entire movement, abdominals tight -‐ Push yourself back up and repeat Common Mistakes: -‐ Try not to let your hips drop or stick your butt in the air -‐ Keep your elbows in -‐ Avoid head dropping towards the floor
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DB Step Ups (image shows DB Offset Step Up) Movement Prep: -‐ Place left foot up on the step. Hold a pair of dumbbells by your side. This is your working leg Execution: -‐ Push all your weight through the heel of your left foot and lift yourself up so your right thigh is parallel to the floor -‐ Brush the step with your right foot – but don’t rest it. -‐ Keep all your weight on your working leg -‐ Lower your non-working leg to the starting position -‐ Repeat for prescribed number of repetitions and switch legs Common Mistakes: -‐ Drive weight through your heel (or you will feel pain in your knee) -‐ Engage your core throughout the movement and keep your chest up
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Mountain climbers Movement Prep: -‐ Start in a push-up position, with hands directly under your shoulders -‐ Form a straight line with your body from head to heels -‐ Engage your core muscles and squeeze your glutes Execution: -‐ Keeping your core tight, pick your right foot up off the floor driving your right knee towards your right shoulder -‐ Return to starting position and repeat with the opposite side -‐ Continue alternating for required number of repetitions Common Mistakes: -‐ Avoid letting your hips twist or sag during the movement -‐ Keep your shoulders blades down and back
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Ab Wheel Rollout Movement Prep: -‐ Start by kneeling, with your knees and feet together on the floor. Make sure your back is completely straight. -‐ Hold the wheel beneath your shoulders Execution: -‐ Push the wheel forwards slowly. Keep your elbows locked, muscles tight -‐ Squeeze your glutes, quads tightly and tuck your pelvis -‐ Roll the wheel forwards until you feel a strain in your abs, and then use your abdominals to pull yourself back to starting position. -‐ Don’t arch your back, and keep all your muscles tensed to control the movement -‐ Repeat for the prescribed number of repetitions Common Mistakes: -‐ If you have any back problems, DO NOT TRY THIS EXERCISE. -‐ Do NOT ARCH your back at all. You will hurt yourself. -‐ Start with a short range or motion if you’re new to this.
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Jack Knife (on Stability Ball or TRX) Movement Prep: -‐ Get down on the floor in push-up position, with your toes in the TRX -‐ Arms underneath your shoulders, perpendicular to the floor, feet together and body in a straight line from ears to ankles Execution: -‐ Pull your knees towards your chest, allowing your torso to drift diagonally so your hips rise towards the ceiling and head tilts to the floor -‐ Keep your arms straight and neck in line with torso -‐ Return your feet to the starting position, so your body is aligned from ankles to neck. Common Mistakes: -‐ Avoid arching your lower back or dropping your hips -‐ Lock your shoulders down and back, and initiate the movement through your abdominals
Burpees Movement Prep: -‐ Stand shoulder width apart, with your arms down by your side Execution: -‐ Bend down, putting your hands on the ground -‐ Kick your legs back so they are extended in push up position -‐ Jump back so your feet are at your hands again and jump up -‐ Jump straight into a jumping jack -‐ Repeat for prescribed repetitions Common Mistakes: -‐ Keep your core muscles engaged throughout the exercise -‐ Do not allow your back to round from it’s natural arch
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Chin Ups Movement Prep: -‐ Stand on a bench or step beneath the chin-up bar. -‐ Hold the chin-up bar tight with a shoulder width, underhand grip. -‐ Form a straight line with your body from head to knees. Execution: -‐ Pulling yourself up so your chin is over the bar and hold that position. Concentrate on moving your elbows down and back. -‐ If your body is swaying, engage your core and get it to stop before you continue. Bend your knees with ankles crossed. -‐ Lower your body as slowly as possible, until your arms are straight. -‐ Keep your core engaged at all times. -‐ Try to descend in a straight line without swaying. -‐ Straighten your legs and stand on the box/floor again. Common Mistakes: -‐ Swaying too much means your core is not active. Keep it locked tight. -‐ Focus on descending as slowly as possible.
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Jump Squats Movement Prep: Stand in a squat position, hands together in front of you Execution: -‐ Push the ground away from you, exploding up and jumping high -‐ Always land with soft knees in a squat position and repeat Common Mistakes: -‐ Make sure you bend your knees when squatting down, not from your torso -‐ Maintain the natural arch of your back -‐ Keep your knees soft and land lightly
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T Push Ups (image shows dumbbells – you can do bodyweight only) Movement Prep: -‐ Get into push-up position with your hands underneath your shoulders Execution: -‐ Lower your chest toward to the floor, and as you push back up twist to the right, taking your right arm off the floor and finishing straight above your left arm -‐ Your body will form a T -‐ Twist back and straight into the next push-up. As you push back up, twist away to the left so your left arm ends up over the right -‐ Make sure you even out both sides Common Mistakes: -‐ Avoid your hips dropping or back arching -‐ Keep you head inline with your body
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KB Swings Movement Prep: -‐ Stand with feet in a wide stance squat, holding KB with both hands -‐ Let the weight hang down between your legs Execution: -‐ Use your legs and hips – not your arms and back – to get momentum going to swing the weight -‐ Keep your body weight back on your heels. Take the weight back between your legs by hinging from your hips and sitting back to switch on your glutes -‐ As you come up, think about popping your hips forward and squeezing your glutes to swing the weight up -‐ Swing the weight to chest height Common Mistakes: -‐ Try to avoid bending your knees too much. It’s NOT a squat movement. This will increase the stress on your lower back -‐ Keep your core engaged throughout -‐ Use power from your hips, not your arms
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CT WORKOUT 3 DB Romanian Deadlift (image shows barbell) Movement Prep: -‐ Hold a dumbbell with overhand grip; hands shoulder width apart -‐ Stand holding the weight in front of your thighs with straight arms and knee slightly bent Execution: -‐ Push your hips back; slide the dumbbell down your legs until it is just below your knees. Keep your arms straight and back flat -‐ Your torso will be at a 45-degree angle to the floor -‐ You should feel a big stretch in your hamstrings at this point -‐ Fire your hips forward by squeezing your glutes hard to straighten your body Common Mistakes: -‐ Never let the weight come away from your body, as it will stress your lower back -‐ Avoid rounding your back. Maintain the natural arch
Chin Ups (see description above)
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Low Box Jump Movement Prep: -‐ Stand with a bench or step in front of you. About 12 inches is a good start Execution: -‐ Jump with both feet onto the bench, landing with soft knees -‐ Step back down and repeat Common Mistakes: -‐ Keep your knees slightly bent throughout. Do not lock them out. Ever. -‐ You should make a light, quiet landing. Avoid landing with elephant feet
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Bulgarian Spit Squat Movement Prep: -‐ Get into split squat position, with your rear foot elevated on a bench or step that’s at least 12 inches high -‐ Your toes should be resting on the bench. Lifting your rear foot higher increases the range of motion – and intensity. Execution: -‐ Lower yourself down until your working thigh is parallel to the floor -‐ Hold this position for 3 seconds before driving your weight through the heel of your working foot to return to starting position Common Mistakes: -‐ Avoid arching your lower back -‐ Keep your abdominals engaged throughout the movement -‐ Make sure the discomfort you feel is in the quad muscles and not your knee joint
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Body Saw (image shows TRX) Movement Prep: -‐ Get down on the floor in push-up position, with your toes on the floor -‐ Hands underneath your shoulders, perpendicular to the floor, feet together and body in a straight line from ears to ankles Execution: -‐ Holding this position, squeeze your glutes and take your body back as far as possible -‐ Now reverse this direction, and go forward in a sawing motion -‐ Keep your arms straight and neck in line with torso -‐ Repeat for prescribed reps Common Mistakes: -‐ Avoid arching your lower back or dropping your hips -‐ Lock your shoulders down and back, and initiate the movement through your abdominals
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DB Lateral Lunges (image shows barbell) Movement Prep: -‐ Stand with your feet together and engage your core muscles Execution: -‐ Step out to your right, bending that leg and pushing your hips back while keeping most of your weight on your right leg -‐ Push off that leg, with weight going through the arch of your foot and return to the starting position -‐ Repeat on the other leg Common Mistakes -‐ Keep your knee inline with your toes -‐ Avoid arching your lower back -‐ Work a range depending on your mobility
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Side Plank Movement Prep: -‐ Start lying on your left side, and your right leg on top of your left -‐ Position yourself so your weight rests on your left forearm and the edge of your left foot. Your left elbow should be directly under your shoulder, with upper arm perpendicular to the floor Execution: -‐ Lift your hips until your body is in a straight line from neck to ankles -‐ Put your right arm up in air and hold this position for prescribed time Common Mistakes: -‐ Don’t let your back round. Work hard to maintain your natural arch -‐ Keep your elbows beneath your shoulder at all times -‐ Try not to let your torso rotate
Jump rope If you don’t have a jump rope – just pretend!! Movement Prep: -‐ Stand with your feet shoulder width apart Execution: -‐ Jump rope! Stay on your toes. -‐ Vary your jumps; two feet, one foot at a time, high knees Common Mistakes: -‐ Landing with heavy feet -‐ Keep your knees soft and shoulders down
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CT WORKOUT 4 Sprinting Walkout – sprinter start with single leg cross body mountain climber Movement Prep: -‐ Stand with your feet hip width apart and take a long step back on your right leg and put both hands on the floor – this is your sprinter starting position. -‐ Your right knee nearly touches the ground and your left thigh is parallel to the floor. Execution: -‐ Pushing all your weight through the heel of you left foot, drive your right knee forward and flex your hip to 90 degrees. -‐ Hinge forward at your hips and touch the floor with your palms -‐ Walk your hands forward until you are supporting all your weight on your hands and toes, in a plank position -‐ Your body should make a straight line and your hands should line up with your shoulders. Hold for 2 seconds -‐ Drive your right knee towards your left elbow -‐ Walk your hands back to start position and repeat Common Mistakes: -‐ Engage your core throughout so your hips do not drop -‐ Keep your shoulder blades locked down and back -‐ Try not to let your knees cross your toe
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Total Body Extensions Movement Prep: -‐ Stand with feet shoulder width apart as if you were going to do a squat -‐ Keep your eyes straight ahead and your core muscles engaged Execution: -‐ Concentrate your weight in your heels, keep your back straight -‐ Pushing your hips back, lower yourself quickly into a quarter squat and swing your arms behind you by your sides. -‐ Explode up from the squat by extending your hips and knees. Simultaneously and go up onto your toes, raising your arms overhead. -‐ Control the descent back and in one movement return to the dip before exploding back up again. -‐ This is the perfect non-impact replacement for jumping. Common Mistakes: -‐ Keep your knees inline with your toes. Try not to let knee collapse inward. -‐ Avoid leaning forward excessively or rounding your lower back, as this will cause a strain
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Rotating Planks Movement Prep: -‐ Get into push-up position with your hands underneath your shoulders Execution: -‐ Twist to the right, taking your right arm off the floor and finishing straight above your left arm -‐ Your body will form a T -‐ Twist back and straight into plank position. Next twist away to the left so your left arm ends up over the right -‐ Repeat for the desired number of repetitions Common Mistakes: -‐ Avoid your hips dropping or back arching -‐ Keep you head inline with your body
Shuttle Sprints Movement Prep: -‐ Set up 2 cones, dumbbells, or whatever you have available for markers, about 10 meters apart Execution: -‐ Start at marker one and sprint to marker two -‐ Bend down and touch the ground -‐ Out and back is considered one rep -‐ Repeat for the desired number of reps Common Mistakes: -‐ Make sure you bend your knees when squatting down to touch the ground, not from your back
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CT WORKOUT 5 Jump Rope (see description above) Burpees (see description above) CT WORKOUT 6 Single Leg Squats Movement Prep: -‐ Stand on your left foot with arms raised to shoulder height in front of you Execution: -‐ Lower yourself in a single leg squat position until your left thigh is parallel to the floor -‐ Make sure you keep yourself upright and core muscles engaged -‐ Drive through the heel of your left foot and return to standing -‐ Repeat for prescribed number of repetitions before switching legs Common Mistakes: -‐ Engage your core throughout so your hips do not drop -‐ Keep your shoulder blades locked down and back -‐ Try to keep all your weight on the working leg
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DB Renegade rows Movement Prep: -‐ Start in push up position with dumbbells on the floor, grasping the handles -‐ Engage your core muscles, as you do in a plank Execution: -‐ Row the dumbbell in your right hand to the side of your chest, keeping your elbow close to your ribs -‐ Pause for 2 seconds and lower the dumbbell -‐ Repeat on the left arm Common Mistakes: -‐ Don’t let your torso rotate, keep you body parallel to the floor -‐ Keep your elbows tucked in throughout the movement
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DB Thruster Movement Prep: -‐ Hold the dumbbells with neutral grip in front of your shoulders, with elbows bent, and feet hip width apart -‐ Toes point forward and eyes straight ahead Execution: -‐ Squat down until your upper thighs are parallel to the floor -‐ Keep your chest up and your torso tight and upright. (Forward lean will throw off your balance) -‐ Push back up, press the dumbbells overhead until your arms are straight -‐ Lower the dumbbells back down to shoulder height as you immediately descend into the squat for the next repetition. Common Mistakes: -‐ Avoid the forward bend by contracting your torso throughout the movement -‐ Generate most power from your lower body to press the weight
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Crab Crawls Movement Prep: -‐ Start in push up position with hands on the floor. -‐ Engage your core muscles, as you do in a plank. Execution: -‐ Explode off the floor with your right leg; kick your right foot out to the side so it lands flat next to your right hand. -‐ Reverse the movement and push your body back to the starting position. -‐ Repeat, except on the next repetition, and switch to your left leg. -‐ Alternate back and forth for prescribed repetitions. Common Mistakes: -‐ Don’t let your back round. Work hard to maintain your natural arch. -‐ Lock your shoulders down and back, head up and eyes forward. -‐ Try not to let your torso rotate.
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Ski Jumps Movement Prep: -‐ Stand on your right leg Execution: -‐ Push off your right leg to jump to your left and land on the left leg -‐ Keep your knees slightly bent at all times, pushing your hips back -‐ Jump back and forth as far as you can while maintaining good form -‐ This movement is similar to inline skating Common Mistakes: -‐ Keep your chest up -‐ Never lock out your knees. Ever. Always keep them slightly bent
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Bird/Dog Plank Movement Prep: -‐ Get down on the floor in push-up position -‐ Arms underneath your shoulders, perpendicular to the floor, feet together and body in a straight line from ears to ankles Execution: -‐ Extend your right arm and your left leg at the same time -‐ Keep your body aligned during the entire movement, abdominals braced -‐ Keep alternating sides while keep your pelvis tucked and core stabilized -‐ Repeat for the prescribed number of repetitions Common Mistakes: -‐ Try not to let your hips drop, twist or stick your butt in the air -‐ Avoid head dropping towards the floor
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DB Wood chops Movement Prep: -‐ Stand with feet shoulder width apart, push your hips back slightly and turn your shoulders to the right -‐ Hold the DB with both hands just outside your right knee Execution: -‐ Pull your arms across your torso in a diagonal line, straightening your knees and hips and turning your shoulders so the dumbbell ends up above your left shoulder -‐ Follow the DB with your eyes all the way up and move your body as a unit -‐ Keep your shoulders and head aligned throughout -‐ Reverse the sequence back to starting position and repeat -‐ Switch sides and repeat Common Mistakes: -‐ Avoid arching your lower back -‐ Lock your shoulders down and back, and initiate the movement through your hips
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Prisoner Squats Movement Prep: -‐ Stand with feet shoulder width apart, with your hands interlocked behind your head. -‐ Keep your eyes straight ahead and your core muscles engaged. Execution: -‐ Pushing your hips back, lower yourself until your thighs are parallel to the floor. -‐ Concentrate your weight in heels, maintaining the natural curve of back. -‐ Drive up from the squat by extending your hips and knees simultaneously. -‐ Lead up with your chest. Common Mistakes: -‐ Keep your knees inline with your toes. Try not to let knee collapse inward. -‐ Focus on sitting back in the squat with your chest up. -‐ Avoid leaning forward excessively or rounding your lower back, as this will cause a strain.
KB Swings (see description above) Mountain Climbers (see description above)
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CT WORKOUT 7 Cross over Plank Movement Prep: -‐ Start in plank position on the floor, elbows underneath shoulders -‐ Engage your core muscles Execution: -‐ Lift your right leg up and touch your right toe to your left heel -‐ Without letting your right foot touch the floor, kick your right knee to the far right, while maintaining plank position -‐ Repeat for the required number of reps -‐ Remember to switch legs Common Mistakes: -‐ Don’t let your back round. Work hard to maintain your natural arch -‐ Keep your working leg off the ground unless changing legs -‐ Try not to let your torso rotate
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Hanging Knee Raises Movement Prep: -‐ Hold the chin-up bar tight with a shoulder width, overhand grip. -‐ Form a straight line with your body from head to knees Execution: -‐ Brace your abs. Slowly bring your knees to your chest by contracting your abdominals and rolling your hips backwards -‐ Lower your knees as slowly as possible, until your legs are straight. Common Mistakes: -‐ Swaying too much means your core is not active. Keep it locked tight. -‐ Focus on descending as slowly as possible -‐ Keep your shoulder blades retraced throughout the movement -‐ If you feel back pain, stop. You’re doing it incorrectly
KB Swings (see description above)
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DB Single Leg RDL Movement Prep: -‐ Hold a pair of dumbbells by your side and stand with feet hip-width apart Execution: -‐ Hinge at your hip and bend your torso towards the floor as you extend one leg behind you. Keep your neck packed in neutral position. -‐ Lower the weights until they are just past the knee of your working leg -‐ Your arms should be hanging straight down from your shoulders -‐ Your neck, torso and extended leg should form a straight line -‐ If you have great range of motion and balance, that straight line will be parallel to the floor -‐ The key to perfect form is to keep your body in a straight line -‐ Return to the starting position, and keep all your weight on the working leg -‐ Try to "pull" yourself back through the heel and squeeze your glutes without tipping over. Be cool lovely people. Common Mistakes: -‐ Avoid rotating your body, rounding your back or shoulders -‐ Focus on squeezing your shoulder blades together -‐ Keep your non-working leg straight
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Ultimate Half Marathon Training Plan
www.FatLossAccelerators.com
Plank (HardStyle) Movement Prep: -‐ Start in plank position. Position yourself so your weight rests on you forearms and toes. -‐ Your elbows should be directly under your shoulder, with upper arm perpendicular to the floor Execution: -‐ Lift your hips until your body is in a straight line from neck to ankles -‐ Now focus on pulling your elbows to your pockets and engaging your lats -‐ Squeeze your glutes, quads tightly and tuck your pelvis -‐ Hold this position for the specified time period Common Mistakes: -‐ Don’t let your back round. Work hard to maintain your natural arch -‐ Keep your elbows beneath your shoulder at all times -‐ Squeeze your shoulder blades together -‐ Try not to let your torso rotate
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Ultimate Half Marathon Training Plan
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DB Reverse Lunges Movement Prep: -‐ Start with your feet hip width apart, with your arm holding dumbbells by your side Execution: -‐ Step back with your right foot back until your left thigh is parallel to the floor, and your right knee almost touches the floor -‐ Make sure you keep yourself upright and core muscles engaged -‐ Drive through the heel of your left foot and hips, step back to the starting position with your right foot/leg -‐ Complete all repetitions and repeat on your left leg Common Mistakes: -‐ Avoid rounding your back -‐ Squeeze your shoulder blades together -‐ Do not let your back knee touch the floor -‐ Take a big step backwards
Jumping Jacks (see description above)
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Ultimate Half Marathon Training Plan
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CT WORKOUT 8 Prisoner Squats (see description above) Push Ups (see description above) Alternating reverse lunges (image shows barbell) Movement Prep: -‐ Start with your feet hip width apart, with the bar on your shoulders behind your head Execution: -‐ Step back with your right foot back until your left thigh is parallel to the floor, and your right knee almost touches the floor -‐ Make sure you keep yourself upright and core muscles engaged -‐ Drive through the heel of your left foot and hips, step back to the starting position with your right foot/leg -‐ Alternate legs until you have completed all repetitions Common Mistakes: -‐ Avoid rounding your back -‐ Do not let your back knee touch the floor -‐ Take a big step backwards
Inverted Rows (see description above)
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Ultimate Half Marathon Training Plan
www.FatLossAccelerators.com
DB rows (image shows alternating rows) Movement Prep: -‐ Hold the dumbbell standing with feet shoulder width apart -‐ Bend your knees, push your hips back and hinge forward from your hip, keeping the natural arch in your back -‐ Hold the weight straight down from your shoulders Execution: -‐ Pull the dumbbells straight up to your torso, by squeezing your shoulder blade together, keeping the rest of your body in the same positions -‐ Lower the weight to the starting position and repeat immediately -‐ Continue alternating for requires repetitions Common Mistakes: -‐ Rounding your back will increase lower back strain
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Ultimate Half Marathon Training Plan
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Cross body mountain climbers Movement Prep: -‐ Start in push up position with hands underneath your shoulders -‐ Engage your core muscles, as you do in a plank Execution: -‐ Once you’re in starting position, cross your right knee towards your left elbow followed by left knee to right elbow -‐ That’s one repetition Common Mistakes: -‐ Don’t let your torso rotate, keep you body parallel to the floor -‐ Keep your elbows tucked in throughout the movement
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Ultimate Half Marathon Training Plan
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http://www.Fatlossaccelerators.com/fla2/ Get 18 Fat Loss Accelerators follow along videos that you can use to replace cardio and intervals. Burn ugly fat and skyrocket your metabolism using your bodyweight and a pair of dumbbells. www.FatLossAccelerators.com – our awesome blog, dedicated to metabolic training and how to accelerate fat loss results. It’s a must read. Facebook page: https://www.facebook.com/pages/Fat-LossAccelerators/528357153858505 – Yes, we’re rocking out on FB and you’re welcome to join the party. Come and hang out with us! • • • • •
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