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Tag: Elite Workout Programs

  • Beginner Workout: Cycle 2, Week 10

    Beginner Workout: Cycle 2, Week 10

    The second cycle of the beginner workout will focus on the basics of strengthening your core. In this workout, you will use kettlebells, free weights, and bodyweight exercises to increase your overall core stability and improve strength and flexibility. Journey into a renewed healthy lifestyle as you develop a new fitness routine, get back your body confidence, and have fun.

     

    The workouts will be posted each Monday. There are three workouts per week. Take a rest day between each workout. You will need a kettlebell and/or dumbbell set, yoga mat, great music, and a smile to complete this programming. Enjoy your athletic journey.

     

     

    Week 10, Day 1

    Pike Sit Up 10x

    Flat Back Elbow to Knees 10x
    Flat Foot Sit Ups 10x
    Repeat 3x

     

    Upward Dog to Downward Dog 4x

    Extended Side Arm Plank 20 seconds
    Upward Dog to Downward Dog 4x
    Extended Side Arm Plank 20 seconds
    Repeat 2x

     

    Kettlebell Windmill R Side 3-7x

    Kettlebell Windmill L Side 3-7x

     

    Stretch

    Cobra 30 seconds

    Upward Dog 30 seconds
    Downward Dog 30 seconds
    Forward Fold 30 seconds
    Tadasana 30 seconds
    Separate Leg Forward Fold 30 seconds
    Tadasana 30 seconds

     

    Week 10, Day 2

    Kettlebell Swing Ladder

    2,4,6,8,10
    10,8,6,4,2
    Repeat 1-2 times

     

    Kettlebell Pull Over Sit Ups 10x
    Kettlebell Knee Tucks 10x
    Repeat 2x

     

    Stretch

    Figure 4 On Back R leg 30 seconds

    Twist on Back R Leg 30 seconds
    Figure 4 On Back L leg 30 seconds
    Twist on Back L Leg 30 seconds
    Knees to Chest 30 seconds
    Happy Baby 30 seconds
    Shavasana 30 seconds

     

    Week 10, Day 3

    Air Squats 25x

    Suhalia Squat Arms in 2nd 1 minute
    Suhalia Squat Arms in 5th 1 minute
    Repeat 2x

     

    Straddle Split Sit Ups 10x
    Happy Baby Vertical Lifts 10x
    Happy Baby Vertical Lifts – Alternating R to L 10x
    Repeat 3x

     

    Stretch

    Straddle Stretch 30 seconds
    Straddle Stretch R Leg 30 seconds
    Straddle Stretch L Leg 30 seconds
    Straddle Stretch Center 30 seconds
    Butterfly 30 seconds
    Forward Fold on Floor 30 seconds
    Tadasana 30 seconds

  • Exercises to Enhance Energy, Conditioning, and Swim Method

    Exercises to Enhance Energy, Conditioning, and Swim Method

    These exercises are designed by All-American swimmer and world file holder Hannah Caldas. She swims 4,000 meters per day, 2 hours per day, 6 days every week.

     

    Hannah has designed these exercises to extend your general energy and conditioning whereas additionally bettering your swim method and velocity within the water.

     

    Week 1, Day 1

    Maintain 3 minute Plank
    Swim 100m
    Relaxation 10 seconds whereas holding breath

     

    Swim 200m
    Relaxation 10 seconds whereas holding breath

     

    Swim 100m

     

    Week 1, Day 2

    100x 4 depend Flutter Kick
    Kick x50

     

    100x 4ct Flutter Kick
    Swim 50

     

    100x 4ct Flutter Kick
    Push Plate beneath water for distance

     

    Click on on the quantity beneath that corresponds to the week of coaching you're in.

     

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  • A Inventive Motion Basis: Energy and Talent for Dance

    A Inventive Motion Basis: Energy and Talent for Dance

    The Inventive Motion exercise is a compilation of dance motion, bellydance, barre, pilates, kettlebells, and yoga. This exercise will transfer via numerous varieties of programming for ranges newbie to superior. The purpose of the exercise is to achieve a technical basis of dance motion, enhance fluidity and adaptability, enhance total physique energy, and discover your physique via numerous mediums.

     

    The primary cycle of this exercise collection builds a basis for primary dance method and practical health expertise. We are going to start with a newbie barre exercise that fuses ballet, dance motion, body weight train, and yoga into one enjoyable and provoking class.

     

    Inventive Motion will run two days every week. Really feel to choose any two days that work on your schedule. Have enjoyable with the exercise and discover your artist in your athletic journey.

    Week 1, Day 1

    Heat Up:
    Tadasana
    March 3 minutes

     

    Higher Physique:
    Downward Canine to Upward Canine 5x

     

     

    Strict Push Ups 15x
    Lateral Arm Circles – counterclockwise and clockwise 25x

     

     

    Stretch: Fingers Clasp Behind again 20 sec

     

    Decrease Physique:
    Suhaila Squat 25x
    Suhaila Squat with Releve – left foot 15x
    Suhaila Squat with Releve – proper foot 15x
    Suhaila Squat with Releve 5x
    Large V 25x

     

     

     

     

     

    Stretch:
    Determine 4 proper leg 20 secs
    Determine 4 left leg 20 secs

     

     

    Glute Work:
    Ski Slope proper leg again 20x
    Ski Slope left leg again 20x

     

     

    Bridge 10 secs 5x

     

    Core:
    Bicycles 50x
    Boat Pose maintain 10- 20 sec 3x

     

    Again Work:
    Cobra 3x
    Upward Canine 20 secs

     

    Stretch:
    Pigeon proper leg 20 secs
    Straddle Stretch 20 secs
    Pigeon left leg 20 secs
    Straddle Stretch 20 secs

     

    Filmed at Studio, Suhaila Salimpour Faculty of Dance
    Programming Verbiage – BarWorks Certification
    Footage – Raj Rathod 

     

    Week 1, Day 2

    Heat Up:
    Tadasana
    March & Twist 3 min

     

    Higher Physique:
    New York Metropolis Ballet push up 10x
    Plank maintain 20 secs x3

     

     

    Stretch:
    Dolphin 20 secs

     

     

    Decrease Physique:
    Slim V 1 Inch Lifts 1 Down & 1 Up 40x
    Slim V Alternating Releve 40x
    Slim V 1 Inch Lifts 2 Down & 2 Up 40x

     

    Stretch
    Ahead Bend 20 secs

     

    Glute Work:
    Demi Level in Parallel proper and left 20x both sides
    Bridge in Releve 10 secs 5x

     

    Stretch:
    Barre Stretch Determine 4 proper leg 20 secs
    Barre Stretch Determine 4 left leg 20 secs

     

     

    Core:
    Thigh Driving 10 secs 5x
    Bicycles 50x

     

    Again Work
    Snake proper leg 20 secs
    Snake left leg 20 secs

     

    Stretch
    Crescent lunge proper leg 20 secs
    Dragon proper leg 20 secs
    Hamstring stretch R Leg 20 secs
    Crescent Lunge left leg 20 secs
    Dragon left leg 20 secs
    Hamstring stretch left leg 20 secs

     

    Click on on the quantity under that corresponds to the week of coaching you're in.

     

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  • BJJ & MMA Workouts: Cycle 5 (Weight Cutting) – Week 2

    BJJ & MMA Workouts: Cycle 5 (Weight Cutting) – Week 2

    Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. You need to develop it all.

     

    There are three workouts per week. Plan on a taking at least one rest day between each workout.

     

     

    Week 2, Day 1

    Dynamic warm up

    Roadwork, treadmill or elliptical 60 minutes at 150 bpm

    Foam roll

    Stretch

    Monitor weight: Keep on track for weigh in

     

    Week 2, Day 2

    Dynamic warm up

    Squat 4 x 7 with 10 rep max

    Pull up – 4 x 5 with 7 rep max

    Overhead press – 4 x 5 with 7 rep max

    Roadwork, treadmill or elliptical 60 minutes at 150 bpm

    Foam roll

    Stretch

    Monitor weight: Keep on track for weigh in

     

    Week 2, Day 3

    Dynamic warm up

    Roadwork, treadmill or elliptical 60 minutes at 150 bpm

    Foam roll

    Stretch

    Monitor weight: Keep on track for weigh in

     

    More information on the BJJ/MMA Training Program

     

    During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributes needed by combat athletes, including strength, flexibility, and endurance. The third cycle focuses on increasing strength and power. The final phase will be a month-long weight cutting program to help prepare for a fight or match.

     

     

    Once the program is done, you will have achieved your foundational physical needs, which you can maintain while focusing on your skill from that point onward. You will also be able to prep for competition successfully, including getting down to the weight you need to be at.

     

    If you want to learn more about this program, you can read the full explanation here.

  • Strength & Conditioning: Darryl Edwards, Week 2

    Strength & Conditioning: Darryl Edwards, Week 2

    EDITOR’S NOTE: The “Paleo Fitness and Primal Play” program is written by featured coach Darryl Edwards. He is the founder of Fitness Explorer Training and Nutrition and the author of Paleo Fitness: Primal Training and Nutrition to Get Lean, Strong, and Healthy.

     

    Darryl moved into fitness after almost two decades as a computer scientist working in investment banking. Darryl transformed his declining health by adopting an ancestral model of fitness that he now brings to the world from his London, England base.

     

     

    The Paleo Fitness and Primal Play program is a four-week program designed to increase both your activity level and your sense of fun and enjoyment of life. The program consists of four distinct days of training each week: Movement Monday, Tabata Tuesday, Fun Friday, and Strength Saturday. 

     

    There are a variety of movements in this four-week program, with some variants to trusty favorites as well as exercises you may not be familiar with. Most of the exercises in this program are to be performed outdoors. There are advantages to being active outdoors in all seasons.

     

    Paleo Fitness and Primal Play Program, Week 2

     

    Movement Monday

    • 2 point Bear Crawl (2/4/8 meters)
    • Corkscrew Press-Up(4/8/12 reps)
    • Bench Jump (5/10/15 jumps)
    • Cliff-Hangers (5/10/15 seconds)
    • Flea (5/10/15 jumps)

     

    Transition and flow between movements, aim to move as quietly as possible and rest as required. 

     

    Using the bench jump as an example, beginners 5 jumps, intermediates 10 jumps and advanced 15 jumps. With a total playout time of 20, 30 or 40 minutes depending on level (beginner, intermediate, advanced).

     

     

    Tabata Tuesday

    Tabata protocol (maximum intensity for 20 seconds, rest for 10 seconds)

     

    • 20 seconds Burpee with 2 Press-Ups: 10s rest (repeat X times)
    • 20s Drivers or Sprint: 10s rest (repeat X times)
    • 20s Log Flips (substitute with tire or sand bag flips if no log): 10s rest (repeat X times)
    • 20s Crab Kick: 10s rest (repeat X times)

     

     

    Beginner: X = 2

    Intermediate: X = 4

    Advanced: X = 8

     

    For example: as a beginner you would perform the first exercise for 20 seconds, then rest for 10 seconds. Repeat this exercise again and rest for 10 seconds, then proceed to the next exercise.

     

    Fun Friday

    Plank Tennis

    Play tag with 1 or more people

     

    Strength Saturday

    Piggy Back and Fireman Carry

     

    • Beginner: 25m
    • Intermediate: 50m
    • Advanced: 100m
  • Mommy Workout: Third Trimester, Cycle 2 – Week 35

    Mommy Workout: Third Trimester, Cycle 2 – Week 35

    Week 35, Day 1

    A.

    3 Rounds:
    Burpee x 10
    Box Jump/Step Ups x 15
    30 sec. Side plank R/L
    1/2 mile jog

     

    B.
    3 Rounds:
    Inchworm x 1 minute
    Mountain climbers x 20
    Downward dog x 30 seconds

     

     

    C.
    Rack Carry 50m x 3

     

    Week 35, Day 2

    A.
    3 Rounds, rest as needed:
    Renegade Row x 15
    Goblet Squat x 15
    High Pulls x 15
    Burpee x 15
    Kettlebell Swing x 15

     

    B.

    3 Rounds:
    Overhead Press x 5 – 8
    Bent Over Barbell Row x 5 – 8
    Barbell Clean x 5 – 8
    Barbell Front Squat x 5 – 8

     

    Week 35, Day 3

    Crawling and Squatting mobility workout

     

     

    2 mile walk/hike

     

    About the Workouts

    This cycle of pregnancy workouts is designed for women who have previous experience with strength training and yoga and want to integrate a range of exercise modalities. The third trimester workouts focus on regular movement throughout the day, long walks or hikes once a week, and easily modified bodyweight workouts.

     

    Although pregnancy isn’t the time to be focused on setting PRs or progressive weight training, there’s no reason you can’t track your progress. I found that keeping a fitness journal during pregnancy kept me motivated and helped me regain my fitness level faster after delivery.

     

    I designed these workouts with active moms in mind who are at an intermediate fitness level. If you have been training with weights before pregnancy, there’s no reason you can’t continue to do so, provided you have your doctor’s approval. Enjoy the workouts.

  • Low-Affect, Excessive-Effectivity: 12 Weeks to Higher Swim Method

    Low-Affect, Excessive-Effectivity: 12 Weeks to Higher Swim Method

    The Breaking Muscle Swimming Exercises are programmed by Jake Shoemaker, an elite athlete in his personal proper and extremely skilled swimming, cross-country working, and triathlon coach.

     

    The swimming exercises are designed for these whose swimming abilities are bringing the remainder of their recreation down. When you're a CrossFitter or triathlete, it's not acceptable in case your swimming isn't as much as par. Swimming may also be used to situation all of the programs of the physique for endurance with out beating it up the best way another modes of train can.

     

    Distances are in yards.

    Exercise One

    Warmup:

    400 straightforward swim

     

    Heat up set:

    2x

    • 200 free cruise @ :20 seconds relaxation

     

    Important Set:

    • 4 x 100 – 25 kick, 75 swim @ :10 sec relaxation
    • 4 x 75 – 25 swim, 25 kick, 25 swim @ :10 sec relaxation
    • 4 x 50 – 25 kick, 25 swim @ :10 sec relaxation
    • 4 x 25 – 25 kick descending 1-4 @ :10 sec relaxation

     

    Warmdown:

    200 straightforward

     

    Whole: 2000

     

    Exercise Two

    Heat up:

    200 swim, 100 kick, 100 swim

     

    Heat up set:

    Tremendous 500 @ :10 sec relaxation:

    • 25’s – Free drill
    • 50’s – Stroke
    • 75’s – Free swim

     

    25, 25, 50

    25, 75

    50, 50

    75, 25

    50, 25, 25

     

    Important set:

    10x

    • 100 – 50 drill, 50 swim @ :15 sec relaxation

    odds – free

    even – stroke

     

    200 Quick all out effort – Report time

     

     

    Warmdown:

    200 straightforward

     

    Whole: 2300

     

    Exercise Three

    Heat-up:

    3x (swim straight by):

    • 50 freestyle
    • 25 backstroke
    • 25 freestyle kick on again in streamline place (head relaxed again, hips pressed towards the floor)

     

    Heat-up Set:

    4x:

    • 50 freestyle progressively constructing effort all through @ :10seconds relaxation
    • 2 x 25 freestyle @ :10 seconds relaxation – 1st – quick, highly effective first 8 strokes, clean relaxed remainder of manner; 2nd – construct first 8 strokes, quick 6 strokes, clean remainder of manner

     

    Important Set:

    2x:

    • 8 x 50 freestyle @ :05 seconds restoration 1st set of 8., :10 seconds restoration for 2nd set of 8

     

    Objective: preserve your finest common tempo all through set 1. Maintain that tempo as you fatigue in set 2 OR construct tempo quicker.

     

    :60 restoration

     

    2x:

    • 4 x 25 freestyle kick with kickboard @ :15 restoration attempt to preserve finest common time
    • 1 x 50 free clean and relaxed physique place focus @ :15 restoration

     

     

    Cooldown:

    200 your alternative, very relaxed

     

    Whole: 2000

     

    Exercise 4

    Heat-up:

    300 alternative

     

    Heat-up set:

    2x:

    • 3 x 50 free descend effort from 1 to three @ :10 relaxation
    • 4 x 25 kick with board alternating onerous, straightforward @ :15 relaxation

     

    Important Set:

    3 x 200 freestyle @ :30 relaxation as (100 clean, 50 construct, then take 5 seconds relaxation, then 50 max effort); objective is to get instances of the max 50 and hold them constant regardless of fatigue

     

    100 straightforward backstroke

     

    8x

    • 25 freestyle as: 2x ( 1 – dash @ :20 relaxation, 2 – dash @ :15 relaxation, 3 – dash @ :10 relaxation, 4 – EASY @ :30 relaxation) – objective is to maintain tempo similar regardless of fatigue and dropping relaxation

     

    Cooldown:

    2x:

    • 50 drill

    • 50 backstroke

    • 50 straightforward kick

    • 50 swim alternative

    all relaxed

     

    Whole: 2100

     

    Click on on the quantity beneath that corresponds to the week of coaching you're in.

     

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  • Making an attempt to Conceive? Train to Optimize Fertility

    Making an attempt to Conceive? Train to Optimize Fertility

    Regulating your menstrual cycle is step one to regaining fertility and reaching being pregnant. I've designed the most recent cycle of Mommy exercises that will help you train together with your cycle, not regardless of it.

     

    What does that imply? It means observing your physique and respecting its wants whereas additionally doing the belongings you love. You’ll be able to have each.

     

    The Fertility Exercises

    The objective of this 28-day part of the Fertility Cycle is to change into accustomed to modifying your train routine based mostly on the place you’re in your cycle. Regulating your cycle is step one to regaining fertility and reaching being pregnant. Beginning with the primary day of menstruation, I’ll take you thru a day-by-day strategy to train, with a every day schedule offered to your total 28-day cycle.

     

    This cycle of exercises is meant for girls who do intense train for 5 or extra hours per week. It’s based mostly by myself analysis and expertise. I used this strategy to regain my very own fertility after the beginning of my second baby, with nice success.

     

    You may discover it difficult to chop again on the time you spend within the gymnasium, however doing so will assist your physique set up regularity. It’s understood that you just wish to proceed being lively whereas attempting to change into pregnant. The plan contains no less than one sport or exercise day per week, relying on the place you’re in your cycle, so you’ll be able to proceed the actions you take pleasure in whereas rising your fertility.

     

    In fact, not all girls have the identical cycle size, so repeat or skip days as wanted. I like to recommend protecting a log of different markers equivalent to power ranges, intercourse drive, and vaginal discharge that will help you observe the place you’re in your cycle.

    Week 1 – Days 1-5: Menstruation

    Goal to sleep for half-hour greater than regular throughout this a part of your cycle.

    If cramps make train appear insufferable, go for complete relaxation or a delicate stroll.

     

    Days One and Two

    Full relaxation

     

    Day Three

    30 minute stroll

     

    Day 4

    Full relaxation OR Body weight Exercise 1:

     

    Push ups x 5-8 – gradual and managed, maintain elbows near sides

    Hip Thrust x 20 – gradual and managed

    Maintain knees to chest for 30 seconds

    Russian Twist x 10

    Squat x 10

    Ahead Bend, ragdoll as much as standing x 10

     

    Day 5

    Full relaxation OR yoga Sequence 1:

     

    All poses for 5 deep breaths except in any other case famous:

    Certain angle pose

    Seated ahead bend

    Baby’s pose

    Thread the needle

    Baby’s pose

    Pigeon pose with bolster

    Seated ahead bend

    Bridge pose

    Baby’s pose

    Savasana – 10 minutes

     

     

    Days Six and Seven: Transition to Finish of Follicular Part

    • Vitality ranges might improve. If not, follow strolling or repeat Yoga Sequence 1 or Body weight Exercise 1.

     

    Day Six

    30 minute stroll

     

    OR

     

    Apply an train you’re engaged on – pull ups, push ups, pistols, or weight lifting actions with average weight (not more than 70% max) for 20 minutes.

     

    Day Seven

    Sport day – follow your sport, however maintain depth low.

     

    Click on on the quantity under that corresponds to the week of coaching you're in.

     

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  • Strength & Conditioning: Darryl Edwards, Week 3

    Strength & Conditioning: Darryl Edwards, Week 3

    EDITOR’S NOTE: The “Paleo Fitness and Primal Play” program is written by featured coach Darryl Edwards. He is the founder of Fitness Explorer Training and Nutrition and the author of Paleo Fitness: Primal Training and Nutrition to Get Lean, Strong, and Healthy.

     

    Darryl moved into fitness after almost two decades as a computer scientist working in investment banking. Darryl transformed his declining health by adopting an ancestral model of fitness that he now brings to the world from his London, England base.

     

     

    The Paleo Fitness and Primal Play program is a four-week program designed to increase both your activity level and your sense of fun and enjoyment of life. The program consists of four distinct days of training each week: Movement Monday, Tabata Tuesday, Fun Friday, and Strength Saturday. 

     

    There are a variety of movements in this four-week program, with some variants to trusty favorites as well as exercises you may not be familiar with. Most of the exercises in this program are to be performed outdoors. There are advantages to being active outdoors in all seasons.

     

    Paleo Fitness and Primal Play Program, Week 3

     

    Movement Monday

    • Bear Crawl(5/10/15 meters)
    • Salamander Press-Up(5/10/15 reps)
    • Precision Jump (5/10/15 jumps)
    • 2 Point Crab Kick (5/10/15 seconds)
    • Flea (5/10/15 jumps)

     

    Transition and flow between movements. Aim to move as quietly as possible with relaxed, controlled breathing and rest as required. 

     

    Using the Bear Crawl as an example, beginners aim for 5 meters, intermediates 10 meters and advanced 15 meters. With a total playout time of 20, 30 or 40 minutes depending on level (beginner, intermediate, advanced).

     

    Tabata Tuesday

    Tabata protocol (maximum intensity for 20 seconds, rest for 10 seconds)

     

    • 20 seconds Sprint Step-Up: 10 seconds rest (repeat X times)
    • 20s Jumpee:10s rest (repeat X times)
    • 20s Bunny Hop(substitute with tire or sand bag flips): 10s rest (repeat X times)
    • 20s Jump Pull-Up(use a bar or sturdy tree branch): 10s rest (repeat X times)

     

    Beginner: X = 2

    Intermediate: X = 4

    Advanced: X = 8

     

     

    For example: as a beginner you would perform the first exercise for 20 seconds, then rest for 10 seconds. Repeat this exercise again and rest for 10 seconds, then proceed to the next exercise.

     

    Fun Friday

    Park Bench Playtime

    Organize a game of dodge ball!

     

    Strength Saturday

    Resisted Bear Crawl

    2 Person Toddler Carry

     

    Perform movement as long as possible, rest as required, repeat 3 rounds

  • Frogman Workouts: Cycle 8, Week 1

    Frogman Workouts: Cycle 8, Week 1

    These workouts are designed by All-American swimmer and world record holder Hannah Caldas. She swims 4,000 meters per day, 2 hours per day, 6 days a week. Hannah has designed these workouts to increase your overall strength and conditioning while also improving your swim technique and speed in the water.

     

    Week 1, Day 1

    7 rounds

    • 10x OH KB squats unilaterally 5R then 5L, 16kg men/12kg women
    • carry KB across the pool any way desired
    • 10x OH walking lunges with KB (10 per arm, each step counts as 1)
    • dive in and sprint down and back in the pool (50m in a 25m pool)
    • rest 2 minutes

     

     

    Week 1, Day 2

    EOMOM for 20 minutes

    • 5 burpees
    • max distance swim