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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
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
AQUATIC RESISTANCE WORKOUT
Advantages Less weight-bearing
stress Improves circulation Added resistance Improves mental
health Disadvantages
None Source:
LIVESTRONG
ANKLE RESISTOR BANDS
Advantages Strengthens
stabilizers in the legs Improves lateral
speed Portable Lightweight
Disadvantages Insufficient
resistance Source:
LIVESTRONG
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