Free DAILY WORKOUTS: Your daily workout for today

Wednesday, January 14, 2009

Your daily workout for today

2 Rounds of:

Run 400 meters (.25 of a mile)
25 lunge steps
10 burpees
35 squats
25 push-ups

Start off running ¼ of a mile. Then immediately go to 25 lunges then 10 burpees then 35 squats and lastly 25 push-ups. Take a 2 min break then complete another round.

For how to do a burpee, squat or lunge see below.

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How to do some of the exercises

Burpee: Start by standing up with your arms at your side in a clear space. Squat down, keeping your back straight. Put your hands out in front of you during the squat if you have trouble maintaining balance. Once the back of your thighs touch your calves, put your hands on the ground in front of you. Shoot your legs out behind you from the squat position to a position of full leg extension. The result is the starting "up" position for a pushup. Explosively pull your legs back to the squat position, getting as much of the soles of your feet on the ground as possible. Then, stand up to complete one repetition of the burpee.

Squat: Stand with your feet spread apart at a distance slightly wider than the shoulders. Plant your feet firmly on the ground with your weight on the heels to prevent yourself from rolling up onto the balls of your feet. Place arms straight out in front of your chest. The arms should be in a comfortable position as they act as counter balance to the motion of the exercise. You can hold the hands together or apart. To get into the squat, bend both knees so they come out slightly over the top of your feet. This means lowering your hips down below your knee caps in a straight line. Pretend to sit in a chair. Stand back up straight with the knees slightly bent as you come up out of the squat position.

Back extension: Lie face down with hands either straight out in front of you or lightly cradling the head. Lift upper body off the ground a few inches, keeping head and neck in alignment. For a challenge, then lift feet off the ground keeping legs straight (knees don't have to be together), hold for 2-4 counts and lower.

Lunge: Stand up straight with your shoulders back and your arms by your side. Your feet should be hip width apart. Keeping your feet hip width apart, take a large step forwards with either leg. Bend the front knee until the thigh is parallel to the ground. Usually the front knee will need to bend to a 90-degree angle. Keep the rear knee bent and the weight up on the ball of the foot. Remember that your feet should still be hip width apart to help keep you balanced. Keep your shoulders back and your torso upright. Keep looking ahead, rather than down towards the ground. Step back to your starting position.

Free DAILY WORKOUTS

Wednesday, January 14, 2009

Your daily workout for today

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How to do some of the exercises