500 Repetition Challenge.

Slides:

Advertisements

Similar presentations

The Program Warm-up Dynamic stretching Plyometrics/agility Strength

Advertisements

90/90 Hamstring Guide Main Muscle: Hamstrings CLICK TO ENLARGE

Strength Training Exercises to do at Home

THE SQUAT Feet shoulder width apart with knees soft Place arms out in front or behind head for balance Keep head level, look forward Keep chest up NO NO’s.

Sources: Hoger, Sharon A. , Hoeger, Werner W.K. Principles and Labs for Fitness and Wellness Pictures from:

Selection of Exercises Use Keyboard Arrows to Navigate.

Strength Training Circuit (Station Slides) To assist with the conduct of the Strength Training Circuit, print off these slides and place them in page protectors.

 1. Military Press – Sitting with back straight, take an overhand grip on the barbell. Start by rest bar on upper chest. Then press barbell straight.

Manual Handling and Stretching

This presentation contains a fitness regime featuring Individual Exercise Balls.

Fitness Circuit Mrs. Arland. Circuit Instructions Take your resting heart rate. A healthy range is between beats per minute. Jog anywhere from.

Cool down Stretching. Calf 1.Stand with feet apart 2.Back foot pointing forward with the heel on the floor 3.Front leg bent 4.Lean forward aiming to keep.

Middle School Medicine Ball Drill #2. EXERCISE 1: High Back Touch STARTING POSITION: Regular stance. Arms forward down. CADENCE: Slow MOVEMENT: 1.Raise.

Core Training- Easy Routines To Do Anywhere, Any Time Jennifer Butcher Fitness Instructor Washington State School for the Blind.

Dumbbell Drill #1 United States Military Academy Circa 1900.

Shoulder Circles While seated or standing, rotate your shoulders backwards and down in the largest circle you can make.

Bench Exercises. - Student stands square to the bench. - Feet shoulder width apart with knees bent and torso bent forward. - Jump forward onto the bench.

EXERCISE 1: Lift and Carry

 At times, when we’re on the road, at work, on vacation, or in any situation where working out is not necessarily the easiest or most convenient, we.

Physiotherapy c Massage Therapy c Exercise Therapy c Yoga

Yoga Poses Reference. BeginnerChallenge -Try bending your knees, coming up onto the balls of your feet, bringing the belly to rest on the thighs, then.

Let’s Deskercise!: Relieving Stress at Work

EXERCISE 1: High Jumper STARTING POSITION: Regular stance, knees slightly bent, body bent forward at waist, arms pointing to rear. Fingers and thumbs extended.

Warrior Princess Arm muscles, abdomen, buttocks and legs are exercised here. Stand with legs wide apart, right foot pointing right, ankle in the line.

Workout Routine. Squats beginner version of squats. Stand against a wall with the ball at your low back. Slowly lower your body by folding at the hips.

Hamstring Stretch Hold: Reps: Sets: Times/day: Place your heel on a stair. Cross your leg in front of your body keeping your torso facing forward. Place.

Fitness Circuit Mrs. Harmer

Be Totally You Strength & Conditioning. Circuit One (5 Minutes)

Trainer: James Murphy Information for current and future clients.

Leg & Trunk exercises chapters 12 & 13

Day 1Day 2Day 3Day 4Day 5 Week of Dec. 2 Pasternak Fat Burners 1 set of 20 reps Cardio Run 100 Meters – 8 times, rest for 30 seconds in between runs Pasternak.

Shoulder & Back 10 Minute Metabolism Booster A 1.Jumping Jacks: 10 reps 1. Begin by standing with your feet together and arms at your sides. Tighten your.

2- BODY WEIGHT SQUATS: Feet shoulder width apart, hands behind head with fingers locked. Lower body until top of thighs are parallel to the floor. Maintain.

Strength Training- Easy Routines To Do Anywhere, Any Time Jennifer Butcher Fitness Instructor Washington State School for the Blind.

EXERCISES By: Fabio Pawlus. Pull-ups Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your.

Patty Pound Program The 10 Minute Exercise Plan. Start by walking 5 minutes at quicker pace than previously. Exercise –All exercises should be performed.

Patty Pounds Program The 10 Minute Exercise Plan.

TUMBLING OVERVIEW Created by Dr. Kim Butler. Standard 1.1 Combine and apply movement patterns, simple to complex, in self defense, tumbling, and team.

Click to Enter. Circuit 1Circuit 2Circuit 3 Circuit 4Circuit 5.

Patty Pounds Program The 10 Minute Exercise Plan.

Day 1Day 2Day 3Day 4Day 5 Week of Nov. 18 Upper Body Regular push-ups Wide push-ups Dips Abs Crunches Flutterkicks Cardio Run 1 mile Abs Crunches for 2.

Lifting Techniques Compound Lifts. !!!!POP QUIZ!!!! 1) How many people are allowed in each lifting group? a. 3-4 people with same strength 2) How many.

Find out more at

F. As well as a players technical and tactical development, their physical development is paramount if they are to progress later in their footballing.

Resistance Band Exercises. -Stand in the middle of the band with feet parallel and shoulder-width apart. -Hold handles at shoulder height. -Squat while.

Weight Training.

15 Minute Workout while at your desk …a healthy workplace initiative.

Resistance Training Weights/Bars/Bands. Safety Know your limitations – no heavy lifting Control weights/bar/band at all times Use a safe lifting speed.

EXERCISE DESCRIPTIONS DHS VOLLEYBALL SUMMER WORKOUT.

A limited excuse, ten minute workout designed to get employees away from their desk and practice a mental/physical break during their day. Ten minutes.

CORE EXERCISES. Alternating Human Arrow Starting in the same position as the human arrow, raise the left arm and right leg off of the floor. Keep the.

Basketball shooting Stand with your feet shoulder width apart and facing the basketball hoop Hold ball above head with your dominant hand under the ball.

DescriptionKey teaching Points 1.Start position. Feet shoulder width apart. Body upright back straight, chest high shoulders back. (Dumbbell in each hand,

Situps/Curl-Ups Reminders: Refinement: Extension:

Basic Weight Training Developing the Chest and Shoulders

Workplace Stretching Program

Lunges Chin up Chest lifted Abs tight

Ultimate Chest Workout & Best Biceps Sculpturing

Basic Weight Training Developing the Arms

1. Warmup: Active Warmup Description: Stretches while moving up and down the basketball court. Time intensity: Slow, just to get the blood flowing. Rest:

____________________________________________________

5 Exercises To Get Perfect Sexy Legs!.

Strength training/Maintenance For the Runner

Exercise Class With David Branch.

Station Ideas Print and laminate these stations or create your own based on your school’s equipment and students’ needs.

THE SQUAT Feet shoulder width apart with knees soft

Station 1: Brachioradialus

THE SQUAT Feet shoulder width apart with knees soft

The following slide show presentation is copied from the book

Presentation transcript:

500 Repetition Challenge

This month brings about “The Greatest Spectacle in Racing” – the Indianapolis 500 Complete your own challenge with the following workout for a mix of cardiovascular & strength training. By the end, you will have completed a whopping 500 repetitions! Equipment Needed: Dumbbells

Complete 2 sets of 15 repetitions for both of the following exercises: Squat & Jumping Jacks Complete 2 sets of 15 repetitions for both of the following exercises: Squat: With feet about shoulder-width apart, bend at the knees and hips. Aim to bring the thighs parallel to the ground, then stand back to start. Jumping Jacks: Begin with feet together and arms by sides. In one motion, jump feet apart and lift arms out to the sides and up. Jump back to start.

Complete 2 sets of 15 repetitions for both of the following exercises: Lunge & High Knees Complete 2 sets of 15 repetitions for both of the following exercises: Lunge: Start by standing upright. Take a long step forward with one leg, and lower body to the ground by bending at both knees. Stand back to start. Switch legs on the second set. High Knees: One leg at a time, drive knee up and down in the center towards the chest. Repeat with the other side to complete 1 repetition. Perform these jumping-style for more intensity, or marching style for less intensity.

Shoulder Press & Squat Jumps Complete 2 sets of 15 repetitions for both of the following exercises: Shoulder Press: Start with dumbbells held at chin-level. Lift dumbbells overhead in an arcing pattern, then bring back down to start. Squat Jumps: Stand with feet shoulder-width apart. Bending at the knees and hips, sit into a squat, then push explosively up through the legs and jump off the ground.

Chest Press & Standing Bicycle Twists Complete 2 sets of 15 repetitions for both of the following exercises: Chest Press: Begin by lying on back, elbows bent, dumbbells held around chest level. Push dumbbells up over the chest in an arcing pattern. Return to start. Standing Bicycle Twists: Place hands on top of head. Bring right elbow down toward the left knee in a twisting motion, then repeat with the left elbow and right knee to complete 1 repetition.

Row & Jumping Hamstring Curls Complete 2 sets of 15 repetitions for both of the following exercises: Row: Stand with knees slightly bent, leaning forward at the waist. With palms facing one another, pull the weights up diagonally to your sides, keeping the elbows close to the body. Lower back to start. Jumping Hamstring Curls: One leg at a time, kick your heel back and up. Jump for extra intensity. One kick on each side equals 1 repetition.

Upright Row & Mountain Climbers Complete 2 sets of 15 repetitions for both of the following exercises: Upright Row: Stand with dumbbells in hand, palms facing body. With elbows leading, bring the dumbbells to the upper chest. Return to start. Mountain Climbers: With hands on the floor, form a plank-like position with your body. As quickly as possible, bring one knee straight in to the chest and then the other for 1 repetition.

Complete 2 sets of 15 repetitions for both of the following exercises: Bicep Curl & Burpees Complete 2 sets of 15 repetitions for both of the following exercises: Bicep Curl: Stand with dumbbells in hands, palms facing up. Lift the dumbbells up to chest height, keeping the elbows close the body. Return to start. Burpees: Begin standing. In one consecutive motion, place the palms of your hands on the ground, jump both feet out and back in, and jump back up to the starting position.

Tricep Kickback & Skater Lunges Complete 2 sets of 15 repetitions for both of the following exercises: Tricep Kickback: Stand with knees slightly bent, leaning forward at the waist. Lifting the elbows, press each dumbbell back and up. Return to start. Skater Lunges: Begin standing. Leap out to the side with one leg, and follow with the other, bringing the non-leading leg behind the first. Repeat to the other side to complete 1 repetition.

20 Reps to Go! Complete 2 sets of 10 repetitions of the following abdominal exercise to achieve 500 total repetitions. V-Ups: Lie flat on your back, arms overhead. Bend at the waist, lift the legs and arms, and reach for the toes. Return to starting position.

Resources www.exrx.net