Many people have both strength and fitness training in their weekly workout routine. They will run on the treadmill or elliptical one day, and then lift weights next. But there are ways to combine the two, working muscles you do not normally reach. This type of training can be an advantage to athletes or people who do not have much time but want to get a full body workout. Here are some of the many exercises that can be done
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Covers: Get two dumbbells with moderately low weight (about half of what you normally curl is ideal for this). You need a big space to work for this exercise. Hold dumbbells at your hips, with elbows pointed back, not out to the sides. Stand with your feet shoulder width apart and knees slightly bent. Start the shuffle (side steps) to the side. Shuffle with quick, short steps and never let your feet cross. Stay on the balls of your feet and keep your balance. As you shuffle across, shoot your arms up until your hands are out in front of you. They should still be bent, and you will raise your arms straight up. Make sure not only raise your arms, but shooting them in place quickly. And then take them back down. Continue like this until you’ve shuffled back and forth a total of five times. Take a 30 second rest period, and then continue to do two more sets.
Layups. Grab two dumbbells, slightly heavier than those used for “cases”, but still significantly less than you curl. Again you need a large space for this. Jump off of the right foot and lift the left hand straight up overhead. While you jump make sure your right hand stays down on the page and that you raise your left knee. Land on both feet, take three steps, and so do the other foot / hand. You will be ahead throughout this drill, so find some open space. This can also be done outdoors. You’ll want to do three sets of 10 in this exercise
Suicides : We all know the traditional suicide drill, where you sprint five meters and turn and sprint back. So you sprint 10 meters and back. So you sprint 15 and back. This drill is very similar, except that you will bring back free weights to the starting line. You should try to use weight plates that go on the end of the bars on the way you can keep it out in front of you with both hands as sprinting back with it. Make sure the discs are centered in front of the body to avoid straining back. Do six sets of this exercise for the best results
Speed squats : Squats are a good way to work your quads, hamstrings, glutes and lower back. But if you reduce weight and make them as fast as you can while maintaining proper form, you will see some tremendous results. If you do speed squats on your normal weight can damage the knees and back, so make sure you lift less weight and double the amount of reps you do in the appliance. Do three sets of 16 to 20 depending on the physical skills.
Tips and Warnings
There are many varieties that you can do all these exercises. This type of training is perfect for someone who wants to get in shape for a sport.
Make sure you stretch properly before exercising. Drink plenty of water throughout the workout. Consult a physician before participating in any strenuous activity.