Have
you already started your summer off-season conditioning program? If you have no idea what I'm talking about - don't worry, just follow the below program for a
quick full-body workout. Focusing only on building strength and size each workout is not our only focus - To be a "complete" athlete/fit person, you need to include speed,
endurance, balance and agility in your training.
The
following short and intense full-body workout can be performed in 20 minutes
while maintaining each client performance requirements.
Equipment
- Two heavy dumbbells (80-90% RM)
- Three cones (or other markers)
- Timer
- Water Bottle
- Perform the workout on non-consecutive days for adequate recovery.
- Use a football field or large open space for the various sprints and exercises.
- Place one cone or marker 20 yards away; a second cone 10 yards from first; and the third cone 20 yards from the second.
- Hydate before, during and after the workout.
- Do a dynamic upper- and lower-body warm-up (e.g., Arm Circles and Lunges).
- Finish with a cool-down of upper- and lower-body static stretches for optimal range of motion and flexibility.
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Frequently
Asked Questions
Are
there eligibility requirements for distance training?
You must be at least 18 years old
and be cleared by your physician to participate in an exercise program in order
to be eligible for distance training through Henshaw Way Fitness.
Do
I need access to fancy equipment or a gym for this service?
No, absolutely not. No matter what
your situation your program will be designed around what you have available and
what you are able to do. If you want a program to do in a gym, you get it. Want
one that you can do at home? You got it. All of our programs are uniquely
designed.
How
do I know if distance training is right for me?
Determine your short-term goals -
distance training is not for everybody. If you constantly need someone to
motivate you to do every rep, distance training may not be right for you. Due
to the nature of the service, distance training requires you, the client, to
have and maintain a certain level of motivation and autonomy. Your trainer will
not call you up everyday to make sure you workout. Your success is highly
dependent on your willingness to work. You get out what you put in.
Do
I need to have fitness experience to use this service?
No, fitness programs can be designed
for people of all levels of experience.
What
kind of support do I get with distance training?
If at any time you have questions or
concerns regarding your program, you can contact your me for help. E-mail is
the preferred method, but other options may be made available on a case-by-case
basis.
What
about nutrition?
As part of your fitness program you
will be given nutritional guidance. However, how you eat is up to you. You will not be given a step-by-step
meal plan.
Get to it and enjoy the benefits of a personal trainer
now!
*Find me on Facebook.com/henshawwayfitness or
email dhenshaw83@gmail.com
Workout
Push-Ups/Forward Sprint. 10 Push-Ups immediately followed by 20-yard forward
sprint.- Reverse
Sprint/Farmer's Walk.
Backpedal 20 yards, pick up dumbbells using good form (bent knees, hips
out, back straight not rounded), and do 10-yard Farmer's Walk. Put
dumbbells down, rest 15 seconds, pick up dumbbells and do Farmer's Walk 10
yards back to start position. Take a 15-second water break.
- Single-Leg
Dumbbell Taps/Diagonal Sprints. Place both dumbbells upright about a few inches
apart). Standing a foot away and centered between the dumbbells,
lift your left foot off the ground
with your knee bent. Reach across with your right hand
and tap one dumbbell, rise up, and do 9 more reps. Repeat reps
with your right foot off the ground, and immediately
sprint diagonally right 10 yards, then diagonally 10 yards left. Backpedal
to the start position, rest 30 seconds and hydrate.
- Farmer's
Walk/Push-Ups/Cariocas. Do a 20-yard Farmer's Walk immediately followed by five
Push-Ups, Cariocas to the left for 10 yards, five Push-Ups, and Cariocas
to the right for 10 yards.
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