Saturday, November 10, 2012

Research Workouts

For any program:
  • Warming up is super important
    • building intensity
    • Stretching different muscles 
    • Break cardio into many short fast pace intervals
  • Alternate working out core muscle groups
  • The more intense the workout the more water you need to drink

I'm leaning toward focusing on doing ab routines everyday (probs 8 min abs at least every day alternating for the list below)

Three days a week of yoga 
Three days a week of intensity (30 min to 1 hr = 15/20 min warm up, 4 excersise blocks - have 3 of those focused on one part of the body... upper, lower,or mid) 
One day of running (at least 3 miles) 

Yoga routines:
http://www.youtube.com/watch?v=ziVctQnyvwE
http://www.youtube.com/watch?v=q5nyrD4eM64&feature=related

Cardio:
  • Running
  • bike (if i get one)
  • DDR
  • Jump Rope
  • Jumping Jacks
  • High Knees
  • High jumps
  • Butt kicks
  • Fast feet

Mid Core Routines:
  • 90 degree crunch
  • scissors & scissors walk
  • flutter kick & flutter walk
  • bicycle
  • 90 degree crunch leg push outs
  • L lifts (legs up down out)
  • L toe touch crunch
  • Taco crunch
  • Cherry Picker
  • Muffin Tops
  • Boat pose
  • Side crunch
  • Arm extended Lean side to side
  • Standing Isolation of abs
  • Lumber jack
Lower Core Routines:
  • Squats
  • Squat push up
  • Squat push out
  • Lunges (front)
  • Side lunge
  • Leg lift side
  • Leg lift back
  • Squat jumps
Upper Core Routines:
  • Side planks
  • Side plank waist lifts
  • Planks
  • Plank rocking
  • Push up position ab flexes
  • Super Pyramid Push ups
  • Tricep dips
  • Tricep planks
  • Arm circles
  • Bicep curl
  • Tricep extend
  • Side arm lifts (palm up, down, side)
  • Boxing punches - cross body, upper cut, straight out


I found a really good site for streach references:
http://www.muscleandstrength.com/articles/super-toning-training-routine.html


No comments:

Post a Comment