So some of us say we have no time to work out. We have kids, and jobs, and birthdays, and boys in town for the weekend, and football to watch, and beer to drink, so that leaves no time for working out. Let me tell you something. Sometimes I don’t want to work out. But then, I feel very guilty, and fat, if I don’t. So I’ll take just 10 minutes, and do as much as I can in that ten minutes. Sometimes that includes pushups, body weight squats, jumping jacks, lunge jumps, pullups, mountain climbers and a few more things. I just do as much of it as I can in ten minutes. If we did this every day, We’d probably stay in a pretty good state of fitness. Anyone can wake up ten minutes earlier to get a workout in, it’s just another sad excuse if you don’t. Just pick 5 or 6 exercises each day, and do as many rounds of sets of ten as you can do in 10 minutes. if you want to make it easy, do each exercise for a minute, rotate, and cycle through them twice for a ten minute workout. Not so confusing now, huh? Have a great day and Keep working hard.
Most of us have a goal of dunking, at some point in our lives. Problem is, most guys can’t say they ever dunked. Well, the weekend workout is here to help. Have you ever done plyometrics? Probably, without knowing that’s what they were called. I’m going to give you three moves, to do after your regular leg routine exercises, to help build your jumping muscles. Thank me later. If you want more, check out www.tonycress.com
Unless you live on Saturn, you know the Olympics are going on. You’ve got Michael Phelps winning like 700 gold medals, Lebron and Co. scoring 500 points against Nigeria, those one archery dudes doing that archery thing, and fencing. Fencing. Yup. But my favorite part of the Olympics is Track and Field. Best bodies, most exciting, and broadest range of athletic abilities. Out of all the events, sprinting is my favorite. So I’m going to take you through a sprinting workout right now. Sprinting is one of the best workouts to just kill the fat off your body, and can be done in less than half an hour. Word of caution here though. Don’t just go to your local track and start blazing. The first few times you get out there, you need to build up to this workout. For those of you initiated already with sprinting, go ahead, try this out. Oh yeah. Another word of advice. Get a GOOD warm up before you go to full speed sprinting. Start with drills like, skipping, walking lunges, high knees, frankenstein’s, prisoner squats, and jumping jacks to get those muscles warm. Here we go:
After each sprint, WALK back to your starting position, and by the time you get back there, it’s time for your next repetition.
50 meter 50′s- Run 5o meters, at 50% max effort. Do 5 of these.
Build Ups- These will be 100 meters long. Start off in a jog, and every 10 meters or so, pick up the pace to a point where the last 10 meters is an all out sprint. Do 5 of these.
Backwards- 80-100 meters long, simply, run backwards. Give it about 85% effort. Get 4 of these in.
95′s- 75 meters, give these sprints almost all out effort at 95%. 4 times around here.
There you have it. Take a couple laps around, and you are done. You’ll be looking like Justin Gatlin in no time.