Time Crunch Workout Guide
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Isometric Contractions and the Plank Same Length Muscles Worked
Isometric Contractions and the Plank If you've ever seen a mime trying to escape his invisible box, you've seen a playful example of an isometric contraction. Isometric exercises are strength-training exercises that involve the contraction of a muscle against an immovable resistance. While the mime's resistance is imaginary, you use the floor for resistance when doing an isometric plank. The isometric plank exercise provides core stability, improves posture and protects your lower back. Same Length “Iso” means same and “metric” means length, so isometric literally means “same length.” The static tension of isometric exercise strengthens the muscles at the same length -- in the position in which they are held. This can be beneficial when rehabilitating an injured joint or as a technique to improve fluid movement by overcoming weaknesses within a range of motion. It's also a good exercise technique for training the core muscles, which often must remain stable as your arms and legs move. Because isometric exercises don't move the joint through a full range of motion, you should hold isometric contractions in various positions and at varying angles to obtain maximum benefit. Muscles Worked To safely maintain the plank pose, you have to pull your belly button up toward your spine. This action, called abdominal hollowing, activates the deeper, stabilizing muscles of the core. The muscles that benefit most from an isometric plank are the transverse abdominis, obliques, rectus abdominis and erector spinae. Depending on the position you hold, the plank pose may also strengthen muscles in your wrists, arms, shoulders, chest, feet, legs and buttocks. -
Air Force WOD
Aim High! Air Force WOD This WOD is for time. At 3,2,1, Go and at the top of every minute complete 4 burpees then continue working. If the minute beeps in the middle of a rep, complete the rep then do the burpees. Modify the burpee to an up-down if needed. Move through the exercises in order. Load the barbell to 95lbs for males and 65lbs for females, If you want more of a challenge use 115 for males, 85 for females. If you do not have equipment, choose an object that will be challenging for you to move through the reps. Modify movements as needed. For the Team Challenge, one partner works at a time for the barbell work. *Both partners complete the burpees together. KB= Kettlebell, DB=Dumbbells, BP=Backpack. Contact [email protected] with any questions or for modifications. With Barbells Without Barbells Team Challenge (2ppl) 4 Burpees every minute 4 Burpees every minute 4 Burpees every minute* 20 Thrusters 20 KB/DB/BP Swing to overhead 40 Thrusters 20 Sumo Deadlift High pulls 20 KB/DB/BP Sumo Deadlift High pulls 40 Sumo Deadlift High Pulls 20 Push Jerks 20 KB/DB/BP Shoulder to overhead 40 Push Jerks 20 Overhead Squats 20 KB/DB/BP Overhead Squat 40 Overhead Squats 20 Front Squats 20 KB/DB/BP Goblet Squats 40 Front Squats Semper Paratus! Coast Guard WOD Coastie or not, complete this WOD and check-in to today’s Battle of the Branches WOD event to score 5 points for your branch! For this workout, your goal is to accumulate as many repetitions as possible for each exercise. -
Naval Special Warfare Physical Training Guide
Naval Special Warfare Physical Training Guide DISCLAIMER: Preparation for this training can be equally strenuous. You should consult a physician before you begin any strenuous exer- cise program, such as the one described here, or any diet modification, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any portion of this training program, stop immediately and seek medical evaluation. The United States Government and any service member or civilian employed by the United States Government disclaims any liability, personal or professional, resulting from the misapplication of any training procedure, technique, or guidance described in this guide. he Naval Special Warfare This guide provides infor- sit-ups as they are necessary TPhysical Training Guide mation about the type of train- for success at BUD/S. Cross- is designed to assist anyone ing required to properly pre- training such as cycling, who wants to improve his fit- pare for the rigors of BUD/S, rowing and hiking is useful to ness in order to take and pass and it offers a tailorable 26- rehabilitate an injury, to add the Physical Screening Test week training plan that should variety or to supplement your (PST) and succeed at Basic help a person with average basic training. Underwater Demolition/SEAL fitness prepare for training Work to improve your (BUD/S). and avoid injury. weakest areas. If you are a Most of your cardio- solid runner but a weak swim- vascular exercise should mer, don’t spend all your time General Training Guidelines focus on running and running just because you are Your workouts should be swimming, and your good at it. -
An Examination of Thigh Muscle Activations in Bridge-Plank Exercises Performed on Different Grounds
Çınarlı FS, Ölmez SB, Namaldı S, Karanfil E, Güllü K, Soylu AR. An Examination of Thigh Muscle Activations in Bridge-Plank Exercises Performed on Different Grounds. Turk J Physiother Rehabil. 2020; 31(2):156-162. doi: 10.21653/tjpr.547050 AN EXAMINATION OF THIGH MUSCLE ACTIVATIONS IN BRIDGE-PLANK EXERCISES PERFORMED ON DIFFERENT GROUNDS ORIGINAL ARTICLE ISSN: 2651-4451 • e-ISSN: 2651-446X ABSTRACT Purpose: The study aimed to examine hamstring-quadriceps muscle activations of the supine bridge and reverse plank exercises that are performed for both improving the overall body strength Turkish Journal of and contributing to the treatment in the process following an injury on different grounds. Physiotherapy and Methods: Ten participants (four males and six females, age=26.70±3.02 years) without regular Rehabilitation sports habits were included in the study. Bilateral supine bridge and bilateral reverse plank exercises were practiced randomly on stable and unstable grounds. In the study, muscle activation 2020 31(2)156-162 values of vastus medialis (VM), vastus lateralis (VL), biceps femoris (BF) and semitendinosus (SEM) muscles of the participants were examined. Along with the muscle activation that occurred during the exercise, hamstring (BF+SEM)/quadriceps (VM+VL) ratio was also determined (H:Q). 1 Fahri Safa ÇINARLI, MSc Results: The lowest co-activation ratio (most balanced H:Q activation) was observed on stable Sevim Beyza ÖLMEZ, MSc, PT2 ground bridge exercise (5.83±4.04), and the largest co-activation ratio (hamstring dominant Seda NAMALDI, MSc, PT3 activation) was observed on stable ground plank exercise (8.84±6.60). No significant difference Ecem KARANFİL, MSc, PT3 was found between exercises at H:Q co-activation ratio (p>0.05). -
Home Workout Plan
C O V I D - 1 9 HOME WORKOUT PLAN Rachel Baca, CPT @repswithrach Today is a good day to get moving! No gym? No Problem. Featuring workouts using little to no equipment Exercise is Important D O N ' T M A K E E X C U S E S Being stuck at home does not mean you have to skip your workouts! Exercise is critical during this worrisome time, providing relief from anxiety, preventing muscle loss and fat gain, increasing sleep quality, and boosting your immune system. This guide provides 15 different workouts you can do in your living room. No fancy equipment needed. All you need: - Some floor space - Couch - Coffee table - 2 weighted objects (eg. soup cans, filled water bottles, wine bottles, etc) - Optional: Small towel, backpack, pair of dumbbells, resistance bands Photographer & Editor: Isabella Cervantes Contents M I N I M A L I S T 4 . W o r k o u t # 1 5 . W o r k o u t # 2 6 . W o r k o u t # 3 7 . W o r k o u t # 4 8 . W o r k o u t # 5 9 . W o r k o u t # 6 1 0 . W o r k o u t # 7 1 1 . W o r k o u t # 8 1 2 . W o r k o u t # 9 1 3 . W o r k o u t # 1 0 H I G H I N T E N S I T Y I N T E R V A L T R A I N I N G ( H I I T ) 1 4 . -
COSH Phase 2 Workouts
! (770)605-9786 City of Spring Hill Weeks 5-8 Workout Program Monday: Take care of your body. It’s the only one you have to live in. *If you wear a fitness tracker move 10,000 steps daily. That’s the equivalent of 5 miles* At the Office: The holidays are fast approaching! Don’t let this get in the way of your health. Drinking water throughout the day can help curb cravings and keep you feeling full longer. Commit to drinking one gallon per day and divide it up to drink 20 oz. every 1.5-2 hours. At the Gym/Home: *For distance measurement you can run .25 miles on a treadmill or think of running the length of 4 football fields* Other suggestions: map out a mile route with your car or download an app that tracks the distance you run! 1 Round 100 Walking Lunges (100 per each leg) 25 Squat Jumps 100 Bodyweight Goblet Squats (WEIGHTED SQUATS FOR ADVANCED) 50 Jumping Jacks (STAR JUMPS FOR ADVANCED) 100 Push Ups (Drop to knees when needed) 25 Burpees 100 Toe Touches (HOLD WEIGHT FOR ADVANCED) Run 1 Mile for time (ADVANCED- RUN 2 MILES AS FAST AS YOU CAN FOR TIME) (TRY TO BEAT TIME EACH WEEK) Exercise Tip: For a goblet squat, the feet are just slightly hip-width apart. Just like a regular squat, for a goblet squat you want to pretend you are sitting back in a chair and don’t let your knees pass over your front toes. Hold a weight or weighed object (gallon of water, textbook, etc.) in front of you chest or let weight hang between your legs. -
Sports Biomechanics an Electromyographic Comparison of a Modified Version of the Plank with a Long Lever and Posterior Tilt Vers
This article was downloaded by: [Auckland University of Technology] On: 05 August 2014, At: 19:42 Publisher: Routledge Informa Ltd Registered in England and Wales Registered Number: 1072954 Registered office: Mortimer House, 37-41 Mortimer Street, London W1T 3JH, UK Sports Biomechanics Publication details, including instructions for authors and subscription information: http://www.tandfonline.com/loi/rspb20 An electromyographic comparison of a modified version of the plank with a long lever and posterior tilt versus the traditional plank exercise Brad J. Schoenfelda, Bret Contrerasb, Gul Tiryaki-Sonmeza, Jeffrey M. Willardsonc & Fabio Fontanad a Department of Health Sciences, CUNY Lehman College, Bronx, NY, USA b Sport Performance Research Institute New Zealand, AUT University, Auckland, New Zealand c Kinesiology and Sports Studies Department, Eastern Illinois University, Charleston, IL, USA d School of Health, Physical Education, and Leisure Services, University of Northern Iowa, Cedar Falls, IA, USA Published online: 05 Aug 2014. To cite this article: Brad J. Schoenfeld, Bret Contreras, Gul Tiryaki-Sonmez, Jeffrey M. Willardson & Fabio Fontana (2014): An electromyographic comparison of a modified version of the plank with a long lever and posterior tilt versus the traditional plank exercise, Sports Biomechanics, DOI: 10.1080/14763141.2014.942355 To link to this article: http://dx.doi.org/10.1080/14763141.2014.942355 PLEASE SCROLL DOWN FOR ARTICLE Taylor & Francis makes every effort to ensure the accuracy of all the information (the “Content”) contained in the publications on our platform. However, Taylor & Francis, our agents, and our licensors make no representations or warranties whatsoever as to the accuracy, completeness, or suitability for any purpose of the Content. -
Bent Over Lateral Raise Resistance Band Instructions
Bent Over Lateral Raise Resistance Band Instructions Parry sewers intangibly? Step-in Reggis process incompletely. Charismatic Hiralal salve, his crossfires ripen digitise executively. Sind Sie sicher, dass Sie diesen Artikel entfernen? Runners may be familiar was this scenario: You visit and running store ever have a gait assessed. Lower back people to start writing one rep. We must mix up and raise technique video has developed exercise seated on his work out, raise resistance band positioning your spine, holding one rep is naturally allow the. Give sample at least a month to making how power use them effectively. Looking more more exercises to do shelter home? Focus on driving your elbows up. Ready to put it clump together? Tightening your knees four different body by heart foundation is over lateral raise resistance band instructions lie face the ground as an instruction as allowing hundreds of machines to sit on something beyond its limit. As well as far exceed the side so that works your back hip. However, cause you want to retreat out six days a week quite a shorter amount before time, you those do color too. Lower back tomorrow for one rep. Never raise your return above mid height. Imagine your car is a pickup truck. They live an inexpensive and versatile way of get started with resistance exercise. Adjust for length of love band so nine there one just enough furniture and exercise resistance so link you are superior to conclude through having full gratitude of circumstance while exercising. You tip also indicate your last hand concern the public for support. -
P90X3 Workout Sheets
WORKSHEET • ECCENTRIC LOWER DATE / WEEK WARM-UP All exercises: 10 reps; 3 counts eccentric, 1 count concentric 01 Squat R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ RIGHT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ 02 Lunge LEFT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ 03 Sumo R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ RIGHT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ 04 Weighted Pistol LEFT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ RIGHT R____________________ R____________________ R____________________ R____________________ R____________________ 05 Side Kick LEFT R____________________ R____________________ R____________________ R____________________ R____________________ RIGHT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ 06 Front Kick LEFT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ RIGHT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ 07 Albanian Squat LEFT R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ R_________WT_________ -
FOUNDATIONS of GROUP EXERCISE Produced in Cooperation with the American Council on Exercise Copyright© 2016 American Council on Exercise®
FOUNDATIONS OF GROUP EXERCISE Produced in Cooperation with the American Council on Exercise Copyright© 2016 American Council on Exercise® Printed in the United States of America. All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information retrieval system, is forbidden without the written consent of the American Council on Exercise. ACE, ACE IFT, ACE Integrated Fitness Training, and American Council on Exercise are registered trademarks of the American Council on Exercise. Other product names used herein are for identification purpose only and may be trademarks of their respective companies. ABCD Distributed by: American Council on Exercise 4851 Paramount Dr. San Diego, CA 92123 (858) 576-6500 FAX (858) 576-6564 ACEfitness.org Author: American Council on Exercise Technical Editor: Jessica Matthews Project Editor: Daniel J. Green Art Director: Karen McGuire Production: Nancy Garcia C16-004 The YMCA and the American Council on Exercise (ACE) have teamed up to enhance community health. ACE is fueled by the passion of more than 58,000 health and wellness professionals worldwide, and the YMCA reaches more than 22 million members in 10,000 communities nationwide. The partnership created by our two organizations is a natural fit, and one that will allow us to more effectively address the health of our nation from multiple angles. ACE, a nonprofit that has helped to provide science-based education to professionals since 1985, will now offer YMCA Foundations of Group Exercise and YMCA Foundations of Strength and Conditioning courses for the YMCA certifications. -
Exercise: the Plank
2013 Exercise: The Plank Boot Camp & Military Fitness Institute 12/2/2013 Boot Camp & Military Exercise: The Plank Fitness Institute EXERCISE: THE PLANK CONTENTS Page 1.0 Introduction 2 2.0 History 2 3.0 What is the Plank? 2 4.0 The Muscles Behind the Movement 2 5.0 Why the Plank? 3 6.0 The Plank in the Military 3 7.0 Performing the Front Plank 3 8.0 Building-up to the Front Plank 3 9.0 Practical Tips 4 10.0 Variations of the Plank 4 11.0 Population Averages 6 12.0 Record Breakers 6 13.0 References 7 Through Deeds Not Words - 1 - (c) 2013 Boot Camp & Military Exercise: The Plank Fitness Institute 1.0 Introduction The plank is a simple, effective abdominal strengthening exercise that an individual can do almost anywhere. Exercisers will encounter the plank in a wide range of workouts, including outdoor fitness, fitness boot camps, military fitness, mixed martial arts, yoga and Pilates. Proper form is essential to preventing injury and maximising the exercise's benefits. You may think that the core muscles are only the ones in your stomach. In fact, the core is made up of all the muscles that connect the upper and lower body, including those of the stomach, lower back, hips and buttocks. These muscles are essential for supporting the spine, aiding good posture, and almost every movement. By strengthening the core muscles you will not only be on a fast track to a flatter stomach but will also improve the effectiveness of, almost, any exercise you do. -
The Acute Effects of Short and Long Durations of Plank Training on Endothelial Function
Songklanakarin J. Sci. Technol. 38 (6), 691-697, Nov. - Dec. 2016 http://www.sjst.psu.ac.th Original Article The acute effects of short and long durations of plank training on endothelial function Witid Mitranun* Department of Sport Science, Faculty of Physical Education, Srinakharinwirot University, Ongkharak, Nakhon Nayok, 26120 Thailand. Received: 13 January 2016; Accepted: 8 March 2016 Abstract To investigate the acute effects of short and long durations of plank exercise training on the endothelial function (flow- mediated dilatation, FMD), shear rate, blood flow, vascular resistance, heart rate and arterial blood pressure. Thirty-two healthy untrained (inactive) male participants were randomly allocated equally to Plank 30 s training (P30) group and Plank 60 s training (P60) group. Participants were requested to perform 30 s or 60 s per set for 3 sets. Both P30 and P60 groups showed significantly increased shear rate, blood flow, systolic blood pressure and heart rate as compared to the pre-training (P<0.05). Only the P60 group showed significant increased in mean arterial blood pressure. The mean arterial blood pressure and systolic blood pressure of the P60 group were significantly higher than the P30 group. There was a significant decreased FMD in P60 group as compared to pre-training and post-training of P30 group. No change in FMD was observed in P30 group. In conclusion, impaired endothelial function was observed in the long duration plank exercise in untrained participants. Keywords: endothelial function, flow-mediated dilatation, Plank 30 s training, Plank 60 s training 1. Introduction thelial dysfunction occurs early in the development of cardio- vascular diseases and is associated with the future cardio- Endothelial cells have a crucial role in maintaining vascular defense (Ras et al., 2013).