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Gold medal Mash Up



The motivation for the New Year may decrease, but the Winter Olympics will surely inspire you to continue your fitness journey or maybe even improve your game! The stories of the athletes, the wild finishes and the emotions shown during the medal ceremonies are sure to make your sneakers. As you go to the door, you should take this medal-effective, metabolic condition training as your training guide. Get ready to crush the competition as you sprint through the area with a quick HIIT workout featuring moves inspired by your favorite winter sport. Whether you live on the slopes or you would rather be next to the fire, this quick workout will warm you inside!

Before completing the round and picking necessarily 5-1

0 minutes warm up some of your favorite trails after 2-3 minutes walk to cool down. Complete each exercise within the pair for 30 seconds. Then rest for 15 seconds and repeat. The goal is to become uncomfortable during Exercise 1 and to recover (easy) during Exercise 2. You should be able to complete this metabolic condition training in 20 minutes. But if you do it right, that should be all you need!

Speed ​​Skater

Jump from side to side. Try to get off one foot and land on one foot. If necessary, touch your back foot to keep your balance. To increase the intensity, move on, jump more explosively, or move faster.

Knicks Lung with Upper Body Rotation

Go back into a lunge and cross your left leg with outstretched arms in front of your chest. Be sure to put more weight on your right foot (forefoot) and turn slightly around the hips. The knee should point in the same direction as your toes. At the lower end of the lunge, with outstretched arms, turn your upper body toward the back foot. Pull your upper body forward and then bring your feet together. Change legs. Feel free to add weight (hand weight, medicine ball, kettlebell) to the upper body for increased intensity.

90-degree squat jumps

Start with feet a little wider than hip width. Sink into a squat and when you come back, jump and turn a quarter turn to look at the right side. Land in a squat and repeat the return to the center. Alternate the quarter jump to each side of the room. If you prefer less impact, complete the quarter turn with a small jump or just move your feet quickly. To increase the intensity, jump higher, move faster, or add a medicine ball to the chest or upside down while jumping.

Squat with heel lift

Begin with your feet slightly wider than your hips. Sink into a squat, making sure to keep weight in the heels, knees aligned with toes, and chest lifted. Once you are at the lowest point of your squat, pause and lift your heels. Hold the Heel Lift for a count of three, lower your heels and stand up again. To increase the intensity, slowly move, increase the range of motion, and consider increasing weight at the chest or overhead.

Mogul Hops

Start with your feet close together; Jump and turn the body to the correct diagonal. Then, fast, jump and back to the middle. Repeat the process to the left. Unlike the squats from above, these are mini-hops with a focus on fast and precise movements. To increase the intensity, move faster or add a medicine ball to the chest.

Plank with Alternate Lunge

Place your hands on the floor, just below your shoulders, and stretch your legs out behind you. From this position, take your right leg and place it near your right hand (in a low lunge position), then back to the plank position and repeat on the left side. Continue alternately. To increase the intensity, move faster or change from the right lunge to the left lunge.

Triple Hop & Hold

Get up on your right leg. Perform three progressive hops (think small, big, bigger). After the third jump, glue the landing into a deep turn and count to three before repeating on the same leg for the duration. You will run the hops on the left side during your second round.

Warrior 3 on Standing

Stand on your right leg and stretch your left leg out behind you. Arms reach over head with biceps for ears. Keep the body in a straight line as you try to move forward by bringing the back leg off the floor and upper body parallel to the floor. Break and back to a stop. Continue for the duration on the right side. You will be running Warrior 3 on your left during your second round.

Reverse Burpee

Start with your feet wider than the hip distance. Squat back and hit the ground. Once your butt touches the floor, lean back and stretch your legs in front of you and the arms above you. Return quickly to a seated position and back to the standing start position. To increase the intensity, add a jump when standing or moving faster. Make sure you do this exercise on a soft mat or be extra careful when laying down on the floor. You can complete this on a BOSU Balance Trainer rather than for an extra challenge (and a soft landing spot).

Reverse Plank

Start in a sitting position with legs outstretched. Put your hands behind your shoulders on the floor. Push through your hands and heels to push your hips up to the ceiling. Hold for a count of three and lower. Repeat for the duration. You can also bend your knees and place your feet on the floor to do a reverse table top instead.

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