elite workout library Archives Page 20 of 25

Stronger Legs For Cycling

by Cori Lefkowith | Dec 9, 2013

WARM UP
Stretch and Roll Out:
Feet
Shins
Calves
IT Bands
Hips/Glutes
Groin
Quads
Hamstrings

WORKOUT
Complete 3-5 rounds of each circuit. Rest up to 1 minute between rounds and 1-2 minutes between circuits.

CIRCUIT #1:
5-12 reps per side Backward Rotational and Front Cross Lunges
8-12 reps per side Single Leg Glute Bridge Off Box

CIRCUIT #2:
8-15 reps per side Side Lunges
15-20 reps Reverse Hypers

COOL DOWN
Stretch and Roll Out:
Feet
Shins
Calves
IT Bands
Hips/Glutes
Groin
Quads
Hamstrings

NOTES: These workouts will help strengthen your glutes for more power when riding and less pain in your hips, low back and knees. Use weights to advance the lunges and use a hold at the top of the glute bridges and hypers to make them harder.

EXERCISE DESCRIPTIONS:
Backward Rotational and Front Cross Lunges – This move is two lunges, one opening back and the other lunging forward and across. One rep is both the open back lunge and the front cross lunge. For the backward lunge, you will lunge toward “5″ on the clock with your right foot. Your right foot, when you step back, will be perpendicular to your left foot, which is pointing toward “12.” Push your butt back and sink into a lunge, bending the right knee while keeping the left leg straight. Do not let the right heel come up. Keep your chest up and sit your butt backward. Driving off your right heel, push back to standing. Make sure that your left toe doesn’t rotate but continues to point toward “12.” Also make sure your left leg does not bend.Once you push back to standing, you are going to take your right foot and step forward and across. Beginners will need to pause between lunges while more advanced exercisers will go right from one to the other. For the front cross lunge, lunge forward and across toward about “10″ on the clock with your right foot. Pivot your right foot so that your feet are perpendicular. Sink down into a lunge, bending both knees. Make sure your right heel stays down as you lunge. Then drive off your right heel to come back to standing and repeat going into the backward rotational lunge. Front load, holding a weight at your chest to advance the move.

Single Leg Glute Bridges Off Box – Beginners should do a single leg bridge from the ground or even a two leg bridge if they can’t get their hips up as high with the single leg bridge. Intermediate exercisers may want to do a two leg glute bridge with their heels up on the box. The single leg glute bridge off the box is an advanced progression. To do the glute bridge off the box, place your heels on the box. Your butt should be right against the box. Bend your arms to 90 degrees with just your upper arm on the ground. Lift one leg up and point the toe toward the ceiling. Do not bend that leg or use it to help you bridge up. Drive through the heel on the box and press your hips up as high as you can. Squeeze your glutes and keep your core tight as you bridge up. Hold for a second or two and then lower down. Complete all reps on one side before switching.

Side Lunges – Lunging with the right foot, step the right foot out toward “3″ on the clock. As you lunge out to the side, you are going to bend the right knee and sit your butt back. Keep your left leg straight. Both toes should be pointing straight ahead. Keep your right heel down as you sink into the lunge. Push your butt back and keep your chest up. Then drive back up to standing and repeat on the same side. Add weight to make the move more challenging.

Reverse Hypers – Lie face down on a table, bench or box. Make sure your hips are right at the edge. Hold on to something in front of you if you want. Keep your upper body relaxed. Squeeze your legs together and point your toes out. Lift your legs to basically parallel to the ground, keeping your legs straight. Do not hyperextend your back and lift way higher than parallel. You do not want to feel this in your low back. Hold for 2-5 seconds and then lower down. Keep your core tight and really squeeze your glutes as you lift.

Suspension Trainer Interval Workout

by Cori Lefkowith | Dec 8, 2013

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats
Chest/Shoulders

WORKOUT

Complete 5-10 rounds of the circuit below. Complete 10 reps of each exercise then rest for 10 seconds between exercises. After each round, rest for 1-2 minutes.

CIRCUIT:
10 reps each side Alternating Single Leg Lunge
10 seconds Rest
10 reps Row to Rotational Press
10 seconds Rest
10 reps Decline Push Ups
10 seconds Rest
10 reps Oblique Knee Tuck
10 seconds Rest
10 reps each side Hamstring Sprinters

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats
Chest/Shoulders

EXERCISE DESCRIPTIONS:
Alternating Single Leg Lunge – To do the Single Leg Lunge, hold a strap in each hand and step back so that there is tension in the straps. Then stand on one foot and bend the other knee bringing your foot up toward your butt. You want to drop the knee of the back leg down to the ground without touching your foot down. Sit your butt back and hinge over, dropping that back knee down to the ground. You want to make sure you are sitting back and driving through that standing heel. Do not rock forward and come up onto your toes. Also, make sure you don’t “swing” back on the straps. You want that knee to be over your ankle/foot. Touch your knee down then drive through your heel to come back up to standing. Squeeze your glutes at the top. Use the suspension trainer to help you balance and get back up, but do not turn this into an upper body exercise. Use your arms only as needed! Alternate sides until all reps are complete. Beginners may not be able to go all the way down and touch their knee to the ground. Start with the range of motion you can control while feeling your glutes work. Advanced exercisers may want to slow down the tempo to make this move harder or even hold only one suspension trainer strap.

Row to Rotational Press – To do the Row to Rotational Press, hold a strap in each hand and walk your feet forward so that your body is at an appropriate incline. The closer to parallel to the ground you are, the harder the move will be. Start at more of an incline than you would for the Inverted Row because of the press portion of this movement. Once you are set at an appropriate incline, place your arms outstretched in front of you with your hands together. Then row your hands in toward your chest, driving your elbows down and back. Do not shrug your shoulders as you row. Once you’ve brought your chest up to your hands, rotate and press your hands out to the right. Then bring them back to the center of your chest and lower back down, straightening your arms out in front of you. Make sure to keep your shoulders down the entire time. Do not let them shrug up by your ears. You want to make the big muscles of your back work. Throughout the entire movement, keep your body in a straight line. Do not let your hips sag toward the ground or your low back arch as your row and press. Alternate presses, rowing up and pressing to the right and then the left. As you fatigue, do not bounce or swing to get up. If you need to make the movement easier as you fatigue, walk your feet back so that you are more vertical.

Decline Push Ups – The Decline Suspension Trainer Push Up is a more challenging push up variation. To make it more challenging, you will raise your feet up higher and put your body at a bigger incline. To make the move easier, you will lower the foot straps down closer toward the ground so that your feet are in line with your body. This move is very core intensive so beginners may want to start with a push up from the ground first. To do the Decline Suspension Trainer Push Up, place your feet in the straps and walk your hands out so that you are in a plank position with your hands under your shoulders and your body in a nice straight line. Squeeze your glutes and quads and draw your belly button in toward your spine. Keep your feet together and your body in a nice straight line as you lower your chest down toward the ground. Do not let your elbows flare out toward your shoulders. You want to create an arrow shape with your arms and body as you lower down. Then press back up, making sure your body moves together as one unit. Do not let your hips sag or your butt rise up toward the ceiling. To make the move harder, make the suspension straps shorter so that the push up is even more of a decline push up. You can also walk your hands forward and pull the suspension trainers straps forward so that when you do the push up, the straps are trying to pull you backward. This Decline Suspension Trainer Push Up is an advanced move to begin with. Do not attempt this if you can’t easily complete a perfect push up from your toes on the ground. Instead do the Incline Suspension Trainer Push Up if this is too advanced.

Oblique Knee Tuck – Place your feet in the suspension trainer straps and your hands on the ground under your shoulders. Your body should be in a nice straight line. Then pull your feet in toward your body, tucking your knees in toward your chest. As you tuck, bring them slightly to one side. After you tuck your knees in, you will straighten your legs straight back out. Do not let your hips sag as you straighten back out or your butt go up in the air. Make sure that as you straighten back out you move back center. Keep your body in a nice straight line. Repeat, tucking your knees in to the other side and then driving them back out to the center. Beginners may do mountain climbers in the straps or even from the ground.

Hamstring Sprinters – Lie on your back with your heels in the straps and your legs out straight. Squeeze your glutes and drive through your upper back and heels to raise up into a straight leg glute bridge. Then bring one knee in toward your chest as you keep your hips up and your body in a straight line. Shoot that leg back out straight and bring in the other knee. Keep alternating legs, bring one knee at a time into your chest as if running. Move quickly while keeping your hips up. Do not let your hips sag down toward the ground. Beginners may need to start with either a glute bridge or the Hamstring Sprinters from towels on the ground.

Upper Body Suspension Trainer Workout

by Cori Lefkowith | Dec 8, 2013

WARM UP
Stretch and Roll Out:
Wrists/Forearms
Chest
Shoulders
Back
Lats

WORKOUT
Complete 3-5 rounds of each of the following circuits. Rest no more than a minute between rounds and 1-2 minutes between circuits.

CIRCUIT #1:
8-15 reps Inverted Row
8-15 reps Back Fly
8-15 reps Curl

CIRCUIT #2:
8-15 reps Push Up
8-15 reps Chest Flyes
8-15 reps Tricep Extension

COOL DOWN
Stretch and Roll Out:
Wrists/Forearms
Chest
Shoulders
Back
Lats

NOTES:
Exercisers of all levels should be able to do these moves with the suspension trainer. No weights should be needed. You can also turn these two circuits into 15 minute density sets. If you do, make sure you really focus on getting as much volume, as many reps and rounds as possible, done in the 15 minutes.

EXERCISE DESCRIPTIONS:
Inverted Row – Hold a suspension trainer strap in each hand. Walk your feet out so you are leaning back. The closer to parallel to the ground you get, the harder the move will be. Squeeze your core and glutes and press your chest out so there is tension between your shoulder blades. Then row up, keeping your body in a nice straight line. Row until your chest comes up to the handles and then lower yourself back down. Don’t let your hips sink as you lower back down. Also, keep your chest pressed out the entire time (do not let your low back arch though).If there is no bar or XT/TRX on which to do rows, do scapular push ups or corner rows.

Back Fly – Hold a suspension trainer strap in each hand. Walk your feet out so you are leaning back. The closer to parallel to the ground you get, the harder the move will be. To start, do not walk out as much as you would for the inverted row. Lean back with your arms out straight in front of you and your body in a nice straight line. Do not let your hips sink toward the ground or your back arch. Then, keeping your arms straight, pull the straps open. Open your arms out to the side at shoulder height. Do not shrug your shoulders as you pull your arms open. Make sure your body stays in a nice straight line as you pull yourself up by opening your arms. Then slowly bring your arms back together and lower yourself down. Then pull your arms open again and repeat the fly.

Curl – Hold a suspension trainer strap in each hand with your palms facing you. Walk your feet out so you are leaning back. The closer to parallel to the ground you get, the harder the move will be. To start, do not walk out as much as you would for the inverted row. Lean back with your arms out straight in front of you and your body in a nice straight line. Do not let your hips sink toward the ground or your back arch. Then, keeping your elbows at shoulder height, curl your hands in toward your forehead. As you curl your arms make sure your body stays in a nice straight line. Then slowly uncurl your arms, keeping your upper arms in the same place. Once your arms are straight, curl your hands back in. Do not let your hips sag or your back arch as you curl.

Push Up – Stand facing away from the suspension trainer anchor point with a hand in each strap. Walk your feet back so your body is at an incline. The closer to parallel to the ground you get, the harder the move will be. Set up with your arms out straight in front of you in line with your shoulders and your feet together. Then, keeping your body in a nice straight line, lower your chest down between your hands. Keep your elbows from flaring up by your shoulders. You want your arms to create an arrow shape with your body. Then press back up. Keep your core tight as you lower down and press back up. Make sure your hands stay right outside your chest and don’t spread out wider than your shoulders.

Chest Flyes – Stand facing away from the suspension trainer anchor point with a hand in each strap. Walk your feet back so your body is at an incline. The closer to parallel to the ground you get, the harder the move will be. Set up with your arms out straight in front of you in line with your shoulders and your feet together. Then, keeping your body in a nice straight line, let your arms open up. Your arms should be only slightly bent so that your elbows aren’t locked out. Open your arms out to the sides without letting them bend more. Do not let your arms flare up above your shoulders as you open them. Drop your chest in between your open arms and then pull your arms back together and move back to the top of the fly.

Tricep Extension – Stand facing away from the suspension trainer anchor point with a hand in each strap and your palms facing away from you. Walk your feet back so your body is at an incline. The closer to parallel to the ground you get, the harder the move will be. Set up with your arms out straight in front of you in line with your shoulders and your feet together. Then, keeping your body in a nice straight line and your upper arms in line with your shoulders, curl the backs of your hands back toward your forehead. Do not let your hips sag down toward the ground as you curl your hands back. Then press your hands back out until your arms are fully extended again at shoulder height. As you press your hands back out, you will press your body away. Curl and press away in a slow and control manner. You should not feel this move in your low back. Just make sure you keep your core engaged.

Lower Body Suspension Trainer Workout

by Cori Lefkowith | Dec 8, 2013

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes

WORKOUT
Complete 3-5 rounds of each of the following circuits. Rest no more than a minute between rounds and 1-2 minutes between circuits.

CIRCUIT #1:
8-15 reps per side Side to Side Lunges
8-15 reps per side Lateral Hops

CIRCUIT #2:
8-15 reps per side Backward Single Leg Lunge
8-15 reps per side Lunge back with Explosive Knee Drive

CIRCUIT #3:
8-15 reps per side Single Leg Squats
8-15 reps per side Single Leg Alternating Squat Jump

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes

NOTES: Challenge yourself by doing the hardest bodyweight variation you can. Also slow down the tempo of the repetition and do more reps to make the workout harder. Do not add weight to any of these moves.

EXERCISE DESCRIPTIONS:
Side to Side Lunges – Step your feet wide apart with both toes pointing straight ahead. Your feet will be wider than shoulder-width apart. Then, you are going to bend the right knee and sit your butt back into a lunge on the right side. Keep your left leg straight. Both toes should still be pointing straight ahead. Keep your right heel down as you sink into the lunge. Push your butt back and keep your chest up and back flat. Then slowly slide across until your left knee is bent and your right leg is straight. Make sure both heels stay down as you move from a side lunge on one side to a side lunge on the other. Stay as low as you can as you move slowly from one side to the other. Beginners may need to stand up in the middle. Do not move your feet as you alternate lunges. The slower you move and the lower you get, the harder the move will be.
Lateral Hops – Start to one side of the space you have to use with each hand holding a suspension trainer strap. You are going to jump lateral, holding the straps and hopping from one foot to the other while trying to move as quickly and cover as much distance as possible. If you start to the right, you are going to push off your right leg and push yourself laterally as far as you can. When you land, you will land on your left leg. Keep your chest facing straight ahead. As you land, sink into a variation of the skater lunge. Then push off your left leg and jump back right, landing on your right foot. Try not to touch the other foot down when you land. Only touch if you need to. Beginners may need to go slower and not jump as far. As you advance, do not pause on either side of the jump to balance. Also, make sure you are jumping as far as quickly as possible.
Backward Single Leg Lunge – Stand facing the suspension trainer. Hold a strap in each hand. Step back so there isn’t slack in the straps. Then, standing nice and tall, lift one leg off the ground. Bend the lifted knee to 90 degrees with your foot back behind you. Then bend your front knee as if lunging backward. As you squat down, kick the back leg back and lean forward just slightly. Use the straps to help you balance. Sink as low as you can, lunging back while keeping that back leg bent and the foot off the ground. Beginners may not be able to go as low. Do not let your back toe touch down. Then drive straight back up to standing, bring the leg that lunged back forward to meet your standing leg. Complete all reps on one side before switching.
Lunge back with Explosive Knee Drive – Stand facing the suspension trainer. Hold a strap in each hand. Step back so there isn’t much slack in the straps. Then lunge backward with one foot and bend both knees as if kneeling to the ground. Quickly explode out of the backward lunge, driving the knee of the leg that lunged back forward and up. Come up to standing and squeeze your glute as you quickly drive the knee up. Keep your chest up nice and tall throughout the entire move. Then sink right back into a backward lunge and repeat. Complete all reps on one side before switching.
Single Leg Squats – Beginners may find they need to use a box step while more advanced lifters may use TRX or XT straps for balance. To perform the basic single leg squat with a suspension trainer, stand holding one handle in each hand. Move back so that the straps are relax but there isn’t a ton of slack. Stand on one leg with the other leg straight out in front of you. Push your butt back and sit into your heel going as low as you can. Then driving up off the heel on the ground, stand back up using your arms on the suspension trainer only as much as needed to stand back up. Do not lean way forward or touch your raised foot to the ground. Do not turn this move into a pull up. If you are feeling it only in your arms, this variation may not be right for you yet. To advance the move further, hold only one strap. Start by holding a strap in the opposite hand from the standing leg and then progress to holding it in the same hand as the standing leg. Single Leg Alternating Squat Jump – Stand holding one handle in each hand. Move back so that the straps are relax but there isn’t a ton of slack. Stand on one leg with the other leg straight out in front of you. Push your butt back and sit into your heel squatting down to just above parallel. Do not squat too low. You do not want to go below parallel. Then driving through the heel, come out of the squat and jump up, landing on the other foot. Quickly go down into a squat on that side and jump back up landing back on the foot you started on. Keep alternating legs until all reps are complete. Beginners may not want to squat down very low at all and may want to slow down the move, pausing between jumps. They can also do a small jump with their foot barely coming off the ground as they jump to the other foot. Advanced exercisers will want to move as quickly as possible and jump as high and as powerfully as possible.

The Badass Bodyweight Blast

by Cori Lefkowith | Dec 8, 2013

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats
Chest/Shoulders
Wrist/Forearms

WORKOUT

Complete 3-5 rounds of each circuit. Rest 20 seconds between each round and up to 3 minutes between circuits.

CIRCUIT #1:
20 seconds Burpees
20 seconds Lateral Crawling
20 seconds Rest

CIRCUIT #2:
20 seconds Split Squat Jumps
20 seconds 90 Degree Squat Jumps
20 seconds Rest

CIRCUIT #3:
20 seconds T Push Up
20 seconds Sprinter Sit Up
20 seconds Rest

CIRCUIT #4:
20 seconds Circle Shuffle, Sprawl, Sit Thru
20 seconds Mountain Climbers
20 seconds Rest

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats
Chest/Shoulders
Wrist/Forearms

NOTES:

Do not stop moving during the 20 seconds of work. It is better to have to rest longer between rounds and circuits than to stop during the 20 seconds. Do a modified variation of an exercise to keep moving quickly rather than a harder variation where you need to rest during the 20 seconds you have to do work.

EXERCISE DESCRIPTIONS:

Burpees – Start standing with your feet together. Then place your hands on the ground in front of your feet. Jump your feet back so you are in the high plank position. Beginners may need to step their feet back instead of jumping them back. Advanced lifters will then do a push up, dropping their chests to the ground. If you can’t move quickly while including the push up or you can’t do a full push up, you will simply jump your feet back then jump them back in with no push up in between. If you do include the push up, once you press back up, jump your feet back up to your hands. As you stand back up, you are going to jump up off the ground. Beginners may not want to include the jump at the top. After you jump, go right back down and repeat the move.

Lateral Crawling – Set up on your hands and knees with your knees under your hips and your hands under your shoulders. Then flex your feet and lift up onto your toes. Place your hands close together and your feet about shoulder-width apart. Then step your left hand to the left so your hands are apart as you step your right foot together withyour left. Then step your right hand to meet your left hand as you move your left foot to the left. Keep moving the opposite arm and leg laterally until you’ve completed your 20-50ft then crawl laterally back.

Split Squat Jumps – Step one foot backward into a lunge. Sink into a deep lunge, bending both knees as if kneeling down to the ground. Then jump up and as you jump, switch into a lunge on the other side. Sink down into the lunge on the other side once you land and then explode back up and while jumping switch back into a lunge on the first side. Beginners may need to do quick step back lunges instead of jumping to switch. The lower you go in the lunge and the quicker you jump and switch, the harder the move will be.

90 Degree Squat Jumps – One rep of the 90 Degree Rotational Squat Jumps is actually four squat jumps. You will start facing forward with your feet about hip-width to shoulder-width apart. Squat down and then as you jump up, rotate to the right about 90 degrees. As you land go right back into a squat to load for the next jump. Do not land with your legs straight even if you are a beginner. Beginners may not be able to go right back into the squat, which is ok. Everyone will squat though before jumping back center. When you land back center, squat down and jump 90 degrees to the left. Then load again and jump back to the center. That is one rep. Repeat by jumping back to the right.

T Push Up – Set up in a regular push up position from your hands and knees (beginner) or hands and toes (advanced). Your hands should be outside your shoulders and your legs should be together. Your body should be in a nice straight line. Squeeze your glutes and draw your belly button in toward your spine. Do not let your hips sag or go up toward the ceiling and don’t tuck your head. Once at the top of a push up, do a push up and then when you push back up to the top, rotate open balancing on one hand as if you are doing a side plank. Hold and then rotate back to a push up position. Do another push up and rotate to the other side. Keep your body in a nice straight line as you do a push up and make sure to really rotate open into a side plank.

Sprinter Sit Up – Lie on your back and raise both legs straight out off the ground. Beginners may keep one leg on the ground. Crunch your upper body up so that you are sitting on your sit bones and then bring one knee into your chest. Lie back down and straighten both legs back out. Then bring the other knee into the chest as you crunch back up. Keep alternating, trying to keep both legs off the ground when you straighten back out. Do not let your chest cave when you crunch up. Keep your back flat as you crunch up and bring one knee in.

Circle Shuffle, Sprawl, Sit Thru – Place a cone or some object to circle around. Bend your knees with your feet about shoulder-width apart. Then move laterally, shuffling around the cone. Make full circles, half circles and even quarter circles, moving both ways. Mix it up. Circle around the cone both ways. While circling mix in a sprawl and sit thru occasionally. So while circling, drop down to the ground in the top of a crawl or bull dog hold. To do the sit thru, flex your feet and press up onto your hands and toes with your hands under your shoulders and your knees under your hips. You will then rotate open toward the right and bring your left leg under and through toward where your right hand is. As you bring your left leg forward and through, lift your right hand. You should be almost sitting with your left hand down to support you. Then bring the left leg back through so you are back in the starting position. Next rotate to the left and kick your right leg through and forward as you lift your left hand. Once you’ve done a sit thru to each side, stand back up and begin shuffling again.

Mountain Climbers – Set up in a high plank from your hands and toes. Bring your right knee in toward your chest. Then drive the foot back out and bring your left knee in toward your chest. As you bring each knee in, you will just lightly tap the toe of that leg on the ground. Do not put weight on that front leg. Go as fast as you can, alternating knee drives. Mountain Climbers should look like you are “running” with your hands on the ground. Beginners may need to go slowly to start or even put their hands up on a low table or bar to perform incline mountain climbers. Advanced exercisers will want to “run” as quickly as possible or even add sliders or a towel under their feet.