The views at a mountain's summit can take your breath away and bring you close to tears. But if you're not physically prepared for it, the trek up and down the mountain can leave you winded and crying, too. Build superior endurance, and a lean, strong body with this workout plan from Dan John, strength coach and author of Intervention.
PROGRAM DIRECTIONS: Do Workout A, Workout B, Workout C, and Workout D once a week, resting a day between them. Begin the program six weeks before your excursion.
WORKOUT A
WARMUP
HOW TO DO IT: Perform the exercises in the order shown. Complete all reps or sets of the exercise before moving on to the next.
1. Weightless Getup
Lie faceup with your right leg bent and your left leg flat on the floor. Raise your right arm straight overhead. Roll onto your left side and prop yourself up. Then raise your hips, squeeze your glutes, and straighten your left arm. Pause, and slide your left leg behind your body. From the kneeling position, stand up while keeping your arm above you at all times. Once you're standing, step back with your left leg and perform the movement in reverse to return to the starting position. Perform reps on your right side for 2 minutes, and then switch sides and repeat. (Click here to see how to complete the getup with perfect form. You will do it without weight for this warmup.)
2. Hip Flexor Stretch
Kneel on your left knee, and brace your abdominal muscles while keeping your back straight. (You should feel a slight stretch in the front of your left hip.) Then reach up with your left hand as high as you can and bend slightly to the right. Reach out and back with your right hand, and turn toward the right. Hold this stretch for 30 seconds. Do 4 reps, and then switch sides and repeat to stretch your right hip
3. Elevated Roll
Begin in a pushup position. Lift your right foot off the floor, and reach it over and behind your other leg. At the same time, raise your right arm toward the ceiling, opening your chest to the ceiling. Plant your right foot on the floor. Squeeze your glutes and push your hips up, reaching your right hand straight above your shoulder. Hold the position for a few seconds, and then perform the movement in reverse to return to the starting position. Perform 4 reps on one side, and then switch sides and repeat.
WORKOUT
HOW TO DO IT: Perform the exercises in the order shown. Complete all reps or sets of the exercise before moving on to the next.
1. Single-Arm Press
Stand holding a dumbbell or kettlebell just outside your shoulder, with your palm facing you. Set your feet shoulder-width apart and keep your knees slightly bent. Raise the weight until your arm is completely straight, and then lower it to the starting position. Perform 1 rep, and then rest at the starting position for 2 seconds. Next, perform 2 reps in a row without resting, and then rest at the starting position for 2 seconds. Then, perform 3 reps in a row, and then rest at the starting position for 2 seconds. That's 1 round. Repeat.
2. TRX T Fly
Hold the TRX handles in both hands, and lift your arms out to your sides until they are parallel to the floor. Your palms should face forward. Place one foot slightly behind the other for balance. Without bending your arms, bring your hands together in front of you and let your body lean back toward the floor. Maintaining straight arms and a straight torso, pull your body back up to the starting position. That's 1 rep. Do 25.
3. Goblet Squat
Stand with your feet slightly beyond shoulder width. Cup the end of a dumbbell with both hands and hold it vertically in front of your chest, your elbows pointing down. Keeping your back naturally arched, push your hips back, bend your knees, and squat. Pause, and push yourself back up to the starting position. Do 2 reps in a row, and then rest for 2 seconds. Next, perform 3 reps in a row, and rest for 2 seconds. Then, perform 5 reps in a row, and rest for 2 seconds. That's 1 round. Repeat.
4. Kettlebell Swings
Grab a kettlebell with both hands and assume a shortstop position (quarter squat, hips pushed back, spine in alignment), letting the bell hang in front of you. Swing it between your legs and behind your hips. Now thrust your hips forward and swing it up to eye level while extending your hips and contracting your glutes. Let gravity bring the kettlebell back between your legs, and then thrust your hips forward again. Do 75 swings, resting whenever you need to.
5. Suitcase Carry
Grab a heavy dumbbell in your left hand and walk for 15 seconds. Switch sides and repeat. That's 1 set. Increase the time you're walking by 15 seconds each set. Do 3 sets total.
6. Bear Crawl
Get down on your hands and knees and slowly raise your knees off the floor. Now move your right hand forward a few inches and your left knee forward a few inches. Don't allow the position of your torso to change of your lower back to round. Continue to crawl forward by moving your opposite arm and leg with each "step." Move forward, side to side, backward--mix it up! Do this for 15 minutes, resting whenever you need to.
7. Walk
Go for a 15 minute easy walk.WORKOUT B
WARMUP
HOW TO DO IT: Perform the exercises in the order shown. Complete all reps or sets of the exercise before moving on to the next.
1. Weightless Getup
Lie faceup with your right leg bent and your left leg flat on the floor. Raise your right arm straight overhead. Roll onto your left side and prop yourself up. Then raise your hips, squeeze your glutes, and straighten your left arm. Pause, and slide your left leg behind your body. From the kneeling position, stand up while keeping your arm above you at all times. Once you're standing, step back with your left leg and perform the movement in reverse to return to the starting position. Perform reps on your right side for 2 minutes, and then switch sides and repeat. (Click here to see how to complete the getup with perfect form. You will do it without weight for this warmup.)
2. Hip Flexor Stretch
Kneel on your left knee, and brace your abdominal muscles while keeping your back straight. (You should feel a slight stretch in the front of your left hip.) Then reach up with your left hand as high as you can and bend slightly to the right. Reach out and back with your right hand, and turn toward the right. Hold this stretch for 30 seconds. Do 4 reps, and then switch sides and repeat to stretch your right hip
3. Elevated Roll
Begin in a pushup position. Lift your right foot off the floor, and reach it over and behind your other leg. At the same time, raise your right arm toward the ceiling, opening your chest to the ceiling. Plant your right foot on the floor. Squeeze your glutes and push your hips up, reaching your right hand straight above your shoulder. Hold the position for a few seconds, and then perform the movement in reverse to return to the starting position. Perform 4 reps on one side, and then switch sides and repeat.
4. Lateral Walk with Mini Band
Place a mini exercise band around your legs, and position it just above your ankles. Bend your knees slightly, and take a small step to the left. Continue to sidestep to the left for 30 seconds, and then repeat to the right. That's 1 set. Do 2 sets total.
WORKOUT
HOW TO DO IT: Place 25 to 35 pounds in a backpack and walk. Your goal is stroll for an hour. If your heart rate is extremely elevated during the walk, however, lighten your load and continue. WORKOUT C
WARMUP
HOW TO DO IT: Perform the exercises in the order shown. Complete all reps or sets of the exercise before moving on to the next.
1. Weightless Getup
Lie faceup with your right leg bent and your left leg flat on the floor. Raise your right arm straight overhead. Roll onto your left side and prop yourself up. Then raise your hips, squeeze your glutes, and straighten your left arm. Pause, and slide your left leg behind your body. From the kneeling position, stand up while keeping your arm above you at all times. Once you're standing, step back with your left leg and perform the movement in reverse to return to the starting position. Perform reps on your right side for 2 minutes, and then switch sides and repeat. (Click here to see how to complete the getup with perfect form. You will do it without weight for this warmup.)
2. Hip Flexor Stretch
Kneel on your left knee, and brace your abdominal muscles while keeping your back straight. (You should feel a slight stretch in the front of your left hip.) Then reach up with your left hand as high as you can and bend slightly to the right. Reach out and back with your right hand, and turn toward the right. Hold this stretch for 30 seconds. Do 4 reps, and then switch sides and repeat to stretch your right hip
3. Elevated Roll
Begin in a pushup position. Lift your right foot off the floor, and reach it over and behind your other leg. At the same time, raise your right arm toward the ceiling, opening your chest to the ceiling. Plant your right foot on the floor. Squeeze your glutes and push your hips up, reaching your right hand straight above your shoulder. Hold the position for a few seconds, and then perform the movement in reverse to return to the starting position. Perform 4 reps on one side, and then switch sides and repeat.
WORKOUT
HOW TO DO IT: Perform the exercises in the order shown. Complete all reps or sets of the exercise before moving on to the next.
1. See-Saw Walk
Grab a pair of dumbbells or two kettlebells, and stand holding them just outside your shoulders. Take a step forward with your right foot and press the left weight above your head. Lower the weight back to the starting position. Step forward with your left foot and press the right weight above your head. Continue to walk while alternating the weight you press. Walk about 60 feet, rest for 2 minutes, and repeat.
2. TRX T Fly
Hold the TRX handles in both hands, and lift your arms out to your sides until they are parallel to the floor. Your palms should face forward. Place one foot slightly behind the other for balance. Without bending your arms, bring your hands together in front of you and let your body lean back toward the floor. Maintaining straight arms and a straight torso, pull your body back up to the starting position. That's 1 rep. Do 15.
3. Goblet Squat
Stand with your feet slightly beyond shoulder width. Cup the end of a dumbbell with both hands and hold it vertically in front of your chest, your elbows pointing down. Keeping your back naturally arched, push your hips back, bend your knees, and squat. Pause, and push yourself back up to the starting position. Do 1 rep in a row, and then rest for 2 seconds. Next, perform 2 reps in a row, and rest for 2 seconds. Then, perform 3 reps in a row, and rest for 2 seconds. That's 1 round. Repeat.
4. Kettlebell Swings
Grab a kettlebell with both hands and assume a shortstop position (quarter squat, hips pushed back, spine in alignment), letting the bell hang in front of you. Swing it between your legs and behind your hips. Now thrust your hips forward and swing it up to eye level while extending your hips and contracting your glutes. Let gravity bring the kettlebell back between your legs, and then thrust your hips forward again. Do 5 sets of 15 swings.
5. Judy Bear Hugs
Grab a 40-pound sandbag and hug it to your chest. Now walk for 60 feet, and then turn around and walk back. That's 1 loop. Do 2 more. If this isn't challenging enough, add two or three bags to your load. WORKOUT D
WARMUP
HOW TO DO IT: Perform the exercises in the order shown. Complete all reps or sets of the exercise before moving on to the next.
1. Weightless Getup
Lie faceup with your right leg bent and your left leg flat on the floor. Raise your right arm straight overhead. Roll onto your left side and prop yourself up. Then raise your hips, squeeze your glutes, and straighten your left arm. Pause, and slide your left leg behind your body. From the kneeling position, stand up while keeping your arm above you at all times. Once you're standing, step back with your left leg and perform the movement in reverse to return to the starting position. Perform reps on your right side for 2 minutes, and then switch sides and repeat. (Click here to see how to complete the getup with perfect form. You will do it without weight for this warmup.)
2. Hip Flexor Stretch
Kneel on your left knee, and brace your abdominal muscles while keeping your back straight. (You should feel a slight stretch in the front of your left hip.) Then reach up with your left hand as high as you can and bend slightly to the right. Reach out and back with your right hand, and turn toward the right. Hold this stretch for 30 seconds. Do 4 reps, and then switch sides and repeat to stretch your right hip
3. Elevated Roll
Begin in a pushup position. Lift your right foot off the floor, and reach it over and behind your other leg. At the same time, raise your right arm toward the ceiling, opening your chest to the ceiling. Plant your right foot on the floor. Squeeze your glutes and push your hips up, reaching your right hand straight above your shoulder. Hold the position for a few seconds, and then perform the movement in reverse to return to the starting position. Perform 4 reps on one side, and then switch sides and repeat.
WORKOUT
HOW TO DO IT: Head to a track or map out 1/4 mile in your neighborhood. Walk one lap (or 400 meters), and then sprint 100-meters. That's 1 round. Do a total of 4 rounds. "Don't worry about winning the Olympics," says John. "Take this at your own pace."
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