AZTECH Training: COACH'S FITNESS TIPS
Indoor workouts
Aerobic Burpees
This is a tough full body-conditioning workout. Perform each exercise for as many reps as you can for 20 seconds. Then rest for 10 seconds and go to the next exercise. Continue with 20 seconds work, 10 seconds rest for all 8 exercises.This will give you a 4-minute workout that's much tougher than it looks and can be done indoors without equipment.
8 Count Body Builders
1. Start in a standing position and bend your knees and place your hands on the ground.
2. Extend your legs back into a push up position.
3. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid.
Jumping Jacks
1. Start with your legs side by side and your arms by your side.
2. In one motion, jump and spread your legs out to the side while your arms raise out and up over your head.
3. Land in this position and then return to the starting position and repeat.
Air Bike Crunches
1. Start by lying on your back with your hands behind your back and thighs bent 90 degrees at your hip.
2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side.
3. Continuously repeat this pattern for the prescribed repetitions.
Mountain Climbers
1. Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
3. Repeat this movement for the required number of seconds.
8 Count Body Builders
1. Start in a standing position and bend your knees and place your hands on the ground.
2. Extend your legs back into a push up position.
3. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid.
Double Crunch
1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Jumping Jacks
1. Start with your legs side by side and your arms by your side.
2. In one motion jump and spread your legs out to the side while your arms raise out and up over your head.
3. Land in this position and then return to the starting position and repeat.
High Knee Drill
1. Stand in place with feet hip width apart.
2. Drive knee up towards chest and quickly place the foot back on the ground.
3. Drive other knee up in a moderate to fast jog with minimal ground contact time.
Or do a pool workout
How to pool run: Basically, it is done in the deep-water end of the pool without touching your feet on the bottom. You move your legs the same way that you would if you were running on land, but swing your arms through the water in an exaggerated motion (almost like slicing them through the water rather than paddling like swimming).
-
Keep your abs tight to support your back.
- Avoid leaning forward from the waist to go faster. You will go slow because of the water's resistance.
- Raise your knees about hip high, and then push straight down with the foot. Your arms will be bent in a 90-degree angle, and your hands will come just to the surface of the water in front of you, and to your hips at your side in the backward motion. Move both your arms and legs quickly.
- Monitor intensity by how you feel since your heart rate will be lower in the water.
- Try "running" laps, or "tether" yourself to the side and just run hard.
- Try intervals where you move very fast and hard then go slow.
Pool Running Interval Workout
- 10 minutes of easy running followed by 2 minutes hard, 1 minute slow, 2 minutes hard. Repeat for recommended time duration.
