For Friday’s workout, we will focus on strengthening the core and increasing quickness. The core sets the foundation for making gains in all the other areas of the body. For example, if you have a weak core you will not be able to properly perform a squat or Olympic lift without sacrificing form.
In previous workouts, we have always included some form of core strengthening. It is an integral part of overall body strength. As a supplement to the LMV Workout series, Yoga is a fantastic way to speed up recovery from intense training sessions as well as increase core strength. Yoga may not be as high paced as the workouts in this series but it has mind/body affect that proves beneficial in your workouts as well as every day life.
Today will include short intervals for the quickness portion of the workout. 10 seconds of work will be followed by 20 seconds of rest.
Core and Quickness
Light jog, skip, or shadow box
Skipping 5 minutes straight
Intervals: 15 seconds fast – 15 seconds slow
Every 15 seconds alternate between the following types of skipping:
Two feet single hops Alternating feet (running) Single leg
Side to side Double unders
Core Med Ball Series (2 sets):
Note: Complete the front and side throws while holding the lunge position
Note: Complete all exercises consecutively before taking a 2 minute rest
Lateral med ball side throws against the wall x 10 each
Front med ball side throws against the wall x 10 each
Chest pass against wall (fast) x 20
Overhead slams x 10
Alternating side slams x 6 each
Complete 2 sets of these exercises with a 3-5 minute break between sets.
You will need a step to complete this circuit.
Perform 3 x 10 second reps (plus 10 second rest) before moving to the next exercise.
Alternating foot steps
Two legged lateral hops
Lateral stride jumps
5 dots – Forward to backward
5 dots – two legged hops
Complete each exercises as quickly as possible
For more great workouts check out the Travel Fitness portion of our blog.