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Cross Training - Descriptive and Visual
Examples
Hi all! Here are the various
exercises that will complement your running and walking programs. Try
to get in at least two per week, no more that three. I guess that means
two or three!
As always, safety
is paramount for anything that we recommend. As such,
alternatives for each exercise are provided, which consider fitness
experience and accessability to a gym and/or specialized workout
equipment.
Find the
alternative that best suits your experience and begin slow and safe. We
have a whole season to build on, so gradual increases are the most
sensible approach. Not that I don't appreciate your individual and
collective enthusiam! We just always want to be mindful of the overall
strategy of getting fit - methodical, disiplined, sensible and fun!
And with that, on
we go...
THE LOWER BODY EXERCISES
SQUATS
There are several versions to this exercise. Only do one of this
series. If you are just starting out, do version 1 - The Standing
Squat. For the more experienced, do version 2- The Single Leg Squat.
For
the most advanced, do version 3 - The Lunge.
Version 1 - Standing Squat
Stand with you feet about shoulder width apart, feet pointing straight
ahead. With your arms straight out in front of you and your head
looking
forward, lower down flexing at you knees and hips. Make sure that as
you lower yourself, your knees don't go past your toes.
Keeping your back
straight, lower yourself until your upper legs are near parallel to the
ground - like a sitting position. When raising yourself, focus
on pressing through your heels, as opposed to your toes, until you are
standing again.
How Many? Start with
one set of 10 and build up over the next month or so to three
sets of 15.
Version
2 - Single Leg Squat
Stand
with your right leg in front of the left. The ball of your right foot
is touching the floor and the knee is slightly bent. The right leg is
straight, foot planted flat. Bend both knees as you lower yourself. The
lowering motion should be straight down - not favoring leaning forward.
In that way, you should feel your quad of your left leg
doing the work to raise and lower. Extend your arms out to shoulder
height
for balance. Complete all repetitions and then switch to the other leg
and repeat. You can add dumbells in each hand for a harder workout, but
the arms should be at your sides if you use weights.
How
Many? For the more experienced members, do two
sets of 15. For advanced members, do three sets of 15 - and no
complaining!
Version 3 - Lunge
If you have limited running or walking experience and did not a regular
fitness routine prior to joining Sacfit, do not attempt this version.
Stand with your feet about shoulder width apart, feet pointed straight.
Take one exaggerated step forward with your right leg, keeping your
left leg out behind you. Your right foot should be flat on the floor,
and your left foot pointed backward. Lower down so that your right knee
forms about a 90-degree angle, but don’t let your
knee go past your toes. Push through your right heel and bring
your left leg
forward to come to a standing position. Then switch and repeat with
your left leg
forward. That’s one repetition. You can make the
exercise more difficult by holding a
dumbbell in each hand.
How
Many? For the more experienced members, do two
sets of 15. For advanced members, do three sets of 15 - and no
complaining!
HEEL
RAISE
Stand with your toes of both feet on the edge of a stair or
curb—it’s best if you can grab a railing or wall
with one hand for balance. Your heels should be hanging down off the
edge below toe level. Next, raise your heels up above toe level so that
you feel your calf muscles
working, then lower back down in a controlled manner.
How
Many? For beginning members, start with one set of 10 and
build up over the
next month or so to three sets of 20. For the more experienced members,
do
two
sets of 15. For the advanced members, do three sets of 20.
THE UPPER BODY EXERCISES
PUSH UP
There are several versions to this exercise. Only do one of this
series.
If you are just starting out, do version 1 - The Wall Push
Up. For
the more experienced, do version 2- The Bent Leg Push Up. For
the
most
advanced, do version 3, The Military Push Up.
Version
1 - Wall Push Up.
Begin this version by facing a wall and placing your hands, shoulder
width, palms on the wall. Take a few steps back so there is
weight
from your lean on your hands when your arms are straight. With your
arms straight, slowly bend your arms and let the weight of your lean
pull you closer to the wall. Once your arms are around 90 degrees,
slowly push back out until your arms are straight again.
How
Many? For beginning members, start with one set of 10 and
build up over the
next month or so to three sets of 15.
Version
2 - Bent Leg Push Up.
Begin this version lying on the ground with your body positioned face
down, in a straight line from
your knees to your head. Your hands should be lined up beneath
your shoulders and your arms straight, and you should be touching the
ground at your knees. Slowly slower to the floor by bending your
elbows, lowering to
the point where your upper arms are parallel to the ground - a 90
degree bend. Press back
up the start, and repeat for repetitions.
How
Many? For the more experienced members, do three
sets of 15.
Version
3 - Military Push Up.
Begin this version with your body positioned face down, in a straight
line from
your feet to your head. Your hands should be lined up beneath
your shoulders and your arms straight, and your feet should be on the
toes. Slowly lower to the floor by bending your elbows,
lowering to
the point where your upper arms are parallel to the ground - a 90
degree bend. Press back
up the start, and repeat for repetitions.
How
Many? For the advanced members, do three sets of
15.
TRICEP
DIP
There are a couple versions to this exercise. Only do one of this
series.
If you are just starting out, do version 1 - The Tricep Kickback.
Otherwise, do version 2- The Chair Dip.
Version
1 - Tricep
Kickback
Lean forward slightly with one
hand on a flat surface or gripping a chair for stability. Take a dumb
bell or can of soup in the free hand and raise the upper arm so it is
parallel with your torso. Your forearm should be perpendicular to the
ground bending at the elbow. Then bring the forearm back so that the
whole arm is straight, hold, and then lower to the dangling position.
How
Many? For beginning members, start with one set of 10 and
build up over the
next month or so to three sets of 15.
Version
2 - Chair Dip
Position yourself in front of a stable chair or bench and place the
heels of your hands on the edge of the seat, with your legs straight
out in front of you. Lower your body slowly toward the floor, flexing
your elbows to the back and keeping them close in to your torso. Then
push straight back up by straightening your arms. Make sure to keep
your hips close to the seat as your lower and rise.
How Many? For the more experienced members, do
two
sets of 10-15. For the advanced members, do three sets of 10-15.
BICEP
CURLS
Stand in the middle of the tubing with feet shoulder width apart. If
your tubing doesn't have handles, wrap the tubing lightly a few times
around your hands. Keep your arms beside your hips. Squeeze your biceps
and pull the tubing upwards. Slowly lower. You may use dumbbells
instead of tubing.
How
Many? For beginning members, start with one set of 10 and
build up over the
next month or so to three sets of 15. For the more experienced members,
do
two
sets of 15. For the advanced members, do three sets of 15.
SHOULDER
BLADE FLY
Using you own body's resistance or with a dumbbell or other light
object in each hand (like a water bottle or can of soup), lean forward
from the hips until your torso and head are parallel with the floor.
Lift your arms up and back as if you are flapping like a bird flying,
but lead with slight bend in the elbows - as if a string were pulling
your arms up from the tip of your elbows. Concentrate on squeezing your
shoulder blades
together as if you were pinching a tennis ball between then. Pause and
relsease slowly.
How
Many? For beginning members, start with one set of 10 and
build up over the
next month or so to three sets of 15. For the more experienced members,
do
two
sets of 15. For the advanced members, do three sets of 15.
THE CORE EXERCISES
SUPERMANS
There are two versions to this
exercise. Only do one of this series.
If you are just starting out, do version 1. For
the more experienced, do version 2.
Version
1 - Superman
Lie on the floor face down, placing one hand on top of the other to
support the forehead. With your legs straight out behind you, lift up
your upper torso so that your arms and upper body raise 2-3 inches
up. Make sure to keep the toes on the floor.
How
Many? For beginning members, start with one set of 4 or 5
and build up over the
next month or so to three sets of 15.
Version
2 - Superman
Lie flat on your stomach and place a rolled up towel underneath your
forehead. Extend your arms out straight in front of you (shoulder width
apart) and legs straight (hip width apart) so your body forms a long,
straight line, like Superman flying. While keeping head supported,
tighten the buttocks and lower back while keeping abdominals tight.
Simultaneously lift the left arm and right leg. Hold for 8 to 10
seconds. Slowly lower and repeat other side.
How
Many? For the more experienced members, do two
sets of 15. For the advanced members, do three sets of 15.
CRUNCH
Lie on your back on a mat or padded carpet with your feet on the floor,
knees bent and your fingertips lightly supporting your head behind the
ears, elbows out wide (don’t pull on the head). Maintain an
fist or apple-sized space between chest and chin and relax your head
and neck.
Maintain neutral spine alignment and a strong core. Exhale and curl up,
contracting the abdominals to lift the shoulder blades off the floor.
Inhale and lower down in a controlled manner, maintaining the
contraction in the abdominals.
How
Many? For beginning members, start with one set of 3 or 4
and build up over the
next month or two sets of 15. For the more
experienced
and advanced members, do two
sets of 15.
DEAD BUG
Lie on your back on a mat or padded carpet with knees bent (feet lifted
off the floor) and arms up in the air (elbows straight). Slowly lower
your opposite arm and leg (both straight) and hold for two seconds,
alternating sides.
How
Many? For beginning members, start with one set of 3 or 4
and build up over the
next month or so to two sets of 15. For the more experienced and
advanced
members, do two sets of 15.
PLANK
Get on all fours, with your hands directly under your shoulders and
your knees under your hips. Extend one leg behind and balance on the
ball of that foot. Extend the other leg, bringing yourself into the
pushup position. Pull up through your abs to form a straight line from
your shoulders to your feet and hold for 30 seconds to 1 minute.
How
Many? For beginners, just one for 30 seconds and build
toward 2 for one minute. For the experienced and
advanced, do two for one minute.
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