sacfit





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.
standing squat standing squat 2

                                                                                                                         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!
Single Leg Sq 1 single leg sq 2

                                                                                                                       
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!
lunge 1 lunge 2

                                                                                                                         
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.
heel 1 heel 2

                                                                                                                       
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.
wall pushup 1 wall pushup 2

                                                                                                                       
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. 
knee pushup 1 knee pushup 2

                                                                                                                       
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.
mil pushup 1 mil pushup 2

                                                                                                                         
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. 
tri fly 1 tri fly 2

                                                                                                                       
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.
chair dip 1 chair dip 2

                                                                                                                       
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.
cord curl 1 cord curl 2

                                                                                                                       
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.
shoulder fly 1 shoulder fly 2

                                                                                                                         
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. 
superman 1 superman 2

                                                                                                                         
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.
alt superman 1 alt superman 2

                                                                                                                       
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.
crunch 1 crunch 2

                                                                                                                       
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.
dead bug 1 dead bug 2

                                                                                                                       
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.
plank 1 plank 2