The Exercise of The Week and The Workout of the Week are designed to improve all areas of fitness for MOST individuals. Please modify to meet your specific needs! Weights, repetitions, speeds and times should be adjusted according to your fitness level and goals.
You'll notice a bit of shaking as I perform the exercise - this is a difficult exercise that will expose any muscle imbalances or weak gluteals!
Cardio - Tempo Workout
The level of intensity during a tempo workout is not as high as during intervals. Typically the heart rate range is around 85-93% of maximum heart rate. The difference however is this intensity must be maintained for a more sustained period of time. Tempo training builds endurance at higher intensity levels.
Dr. Jack Daniels, exercise physiologist and coach to many elite runners, uses tempo training as an integral part of the overall training program. Based on his research the ideal tempo workout is for 20 minutes at or slightly below lactate threshold.
This week: Modify accordingly for cross training
1-Mile Warm-up
2-Mile Tempo Run
1-Mile Cool-down
Strength Training
Stability Ball – Super 6 2 Sets, 10 reps each in a row
Russian Twists
Crunches
Push-ups
Hyperextensions
Reverse Hyperextensions
Knee to Chest
Set 1 – Repeat 2x
SB DB Alternate Chest Press
SS Band Swimmers
KB Alternate Swings
Sandbag Clean and Squat – alternate shoulders
Set 2 – Repeat 2x
Sandbag Clean and Press
KB S/A Snatch
Cook C Chops
Walking Lunges
Figure 8 Band Walks
Fig 8 Glute Activation
Starting Position: Standing with perfect posture. Keep the abdominals drawn in. Place a band under your feet, shoulder width apart. Twist the band making a figure 8 and grasp the band with palms down, pulling back your shoulder blades.
Exercise: Step to the side with straight legs keeping your feet shoulder width apart. Take 15 steps in one direction then return back with 15 steps in the opposite direction.
A workout is 25% perspiration and 75% determination. Stated another way it is one part physical exertion and three parts self-discipline.
A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind and toughens the spirit. When you workout regularly, your problems diminish and your confidence grows.
A workout is a form of rebirth. When you finish a good workout, you don’t simply feel better – you feel better about yourself!