22
FITNESS FOR THE BORED & DISINTERESTED Nothing great was ever achieved without enthusiasm.- Ralph Waldo Emerson o Maurice Clark

☻ Nothing great was ever achieved without enthusiasm.- Ralph Waldo Emerson

Embed Size (px)

Citation preview

FITNESS FOR THE BORED & DISINTERESTED

☻Nothing great was ever achieved without enthusiasm.-Ralph Waldo Emerson

oMaurice Clark

WORKOUTS FOR THE LOST POPULATION With repetitious,

synonymous workouts comes boredom.

I plan to show alternatives to basic simplistic workouts.

PLYOMETRIC BOXES

Advantages Development of

speed and power strength

weight loss and toning

Disadvantages stressful process on

the joints with overuse or improper criteria

Source: LIVESTRONG

SAMPLE WORKOUT

6 sets of leap frogs over boxes

6 sets of side jumps (over and back)

6 sets of one legged jumps on small plyometric box

EXPLODE UP!!!!!!

CHAIN WORKOUTS

Advantages Improves

explosiveness Focused resistance Increases strength

Disadvantages Not very portable Limited usage

Source: LIVESTRONG

SAMPLE WORKOUT

4 sets of 15 chain pull-ups

4 sets 8 to 12 bench press w/ weights

5 sets of 20 chain pushups

LONG ELASTIC RESISTANCE BAND WORKOUT

Advantages Affordability Versatility Sports Specific

Training Portability Variable resistance

through motion Disadvantages

Insufficient resistances

Source: LIVESTRONG

SAMPLE WORKOUT

6 sets of 30 yard lateral slides

6 sets of backwards resistance runs

10 sets of forward resistance runs

WEIGHT VEST

Advantages Tool for variation Conditioning

supplement Resistance training

supplement Considerations

Disadvantages Stressful with overuse

on the lower back, spine, knees, and hips.

Source: LIVESTRONG

SAMPLE WORKOUT

4 sets of 15 box jumps

4 sets of 15 inverted rows

4 sets of 25 burpees

MEDICINE BALL

Advantages Easy Lift Improves range of

motion For everyone Core strength

Disadvantages Limits to volume of

workouts Source:

LIVESTRONG

SAMPLE WORKOUT

5 sets of 10 medicine ball twists

4 sets of 15 overhead throws

4 sets of 20 medicine ball pushups

LADDER WORKOUT

Advantages Improves foot speed Overall quickness Increase fluid range

of motion in the hips Disadvantage

None Source:

How stuff works

SAMPLE WORKOUT

A series of carioca 10 sets of step

overs 10 sets of side step

ins

AQUATIC RESISTANCE WORKOUT

Advantages Less weight-bearing

stress Improves circulation Added resistance Improves mental

health Disadvantages

None Source:

LIVESTRONG

SAMPLE WORKOUT

4 sets of 10 freestyle laps

5 laps of resistance pushdowns

Leg lifts

ANKLE RESISTOR BANDS

Advantages Strengthens

stabilizers in the legs Improves lateral

speed Portable Lightweight

Disadvantages Insufficient

resistance Source:

LIVESTRONG

SAMPLE WORKOUT

10 sets of side slides

5 sets of high knees 5 sets of lunges

TIRE AND SLEDGE WORKOUT

Advantages Improves rotational

trunk strength Improves angular\

diagonal trunk strength Forearm and wrist

strength Disadvantages

None Source:

Bodybuilders.com

SAMPLE WORKOUT

10 tire flips with 10 pushups per flip

4 sets of 25 box jumps

4 sets of 10 tire flips with pole sprints

AGILITY POLES

Advantages Improves lateral quickness Improves footwork Improves diagonal

explosiveness Disadvantages

Need spacious area Source:

HumanKinetics.com

SAMPLE WORKOUT

5 sets of DB cuts 5 sets of facing

forward cuts 5 sets of jump cuts