Runners Circuit Training.avi

Runners Circuit Training.avi



hi welcome to the premiere coaching machine workout the first exercise we're gonna do here is gonna be the side lateral shuffle you can see our assistant Melanie what she's gonna do is she's gonna stand shoulder width apart and then she's going to slide side to side keeping her feet straight and her arms straight out in front of her with her butt down the important thing here is to keep your feet straight so I recommend using a line maybe on a track or on a field that'll be able to keep your legs straight the second exercise here is going to be the body squats very simple straight up and down legs arms out in front of you keeping your butt's load to the ground the third exercise we're gonna do here is gonna be the push up I think most people know what a push-up is so no real need to explain this one the fourth exercise is going to be what we call the Burpee so for the Burpee you're gonna get down onto your arms you're gonna extend your legs back out behind you you're gonna jump and pulling them in and then jump up and reach to the sky so this is what the exercise looks from the front we're gonna actually do a side view here which I think will give you a little better picture of what's going on so you can see that she jumps up leg back forward and jumps back up high into the air after each set of exercises you're actually going to run 800 meters and you from machine 1.0 you're gonna run easy and on machine 1.1 you would actually have a timed 800 meter interval which would be explained to you in your schedule for the med ball tosses we're gonna shoot them straight into the air again you want to let it bounce and then go straight back up notice she's keeping her feet shoulder-width apart when she goes down and she's squatting with the ball and then shooting it back upwards if you're in a small gym don't have a lot of room you can actually do this exercise from your knees so it'd be the same movement and just instead of throwing it with your feet on the ground you're gonna actually keep your knees on the ground so these v-ups where you can see that melanie is bringing the ball behind her head she's keeping her arm straight and she's bringing both her legs and her hands up to the same point and trying to touch them at the top so for the med ball oblique twist she's actually keeping her feet up off the ground she's keeping her back off lower back up off of the ground and she's twisting back and forth touching the ball to either side of her body and this is the med ball ultimate leg touches so she's going down touching her toe with the med ball notice she's keeping her leg straight they're not bending too much there's gonna be a slight bend in your knees but every time she's going back up and down again she's gonna go off and running on her meters the important thing about this circuit routine is that you don't take any rest between the exercises now it's a little difficult to get the hang of it first but eventually you would get used to it so this is actually a resting position so this is our pedestal prone position you can actually alternate legs standing on one leg if you'd like to make it a little bit more difficult but it's not an active movement position than some of the other so we consider it more of a resting set so here she's gonna do the sidelines you can actually just stay in a full side position or if you want to make the exercise harder you can dip your hip up and down like Melanie's doing it just makes it a little bit more difficult here again she's going into the prone position but she actually has her knees bent it's a little tough to see in this video but her knee is bent which is gonna put a little bit more pressure on your actual hip flexor which is just strengthening some more of the running specific muscles that we've been talking about and our last exercise here is she's gonna go into the bent leg hip thrust so you can see she's in a bridge position her her upper back remains flat on the ground while her lower back goes up and down and she's using that leg and her lower back to thrust her hips into the air so this is actually a fairly difficult exercise notice her foot is actually flat on the ground so again she's gonna take off running she's gonna run eating on her meters and she's gonna come back and we're gonna start our next set so again we're gonna go back to the med ball here and it again it's med ball tosses into the air I should have actually had her do a set with her on her knees but it was a little bit of a windy day and we wasn't quite thinking as clearly as I needed to – for this video so now we're gonna go she's going to do a bleak turns if you're actually in a gym and have a wall and you can actually throw the ball off the wall and catch it again it makes it a little bit harder a little bit more if occult I think it's a good variation to the exercise especially if you get a little bit tired of giving the routine over and over and then we have the med ball touches side-to-side again and she's gonna do the alternate leg touches the oblique twist again notice when she goes back and forth the ball is touching the ground every time you want to make those movements fairly rapid keeping away I hope you enjoyed the video workout and let me know if you have any questions thanks so much you

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