Keep Checking Back, I'll be adding more often and as requested!*
Plyometrics
Please make sure you have good form when doing any of these exercises. That is so important or you can hurt yourself. Also, pay attention to your RPE** and always warm up before starting for about 5-10 minutes in low impact cardio.Do each for 40 seconds and move immediatly to the next until the circut is through. Recover for a minute and repeat up to two times.
1. Butt Kicks
2.Jump Squats
3. Jumping Jacks
4. Military Knee Ups
5. Donkey kicks
6. Push Ups
7. Burpees
7. Burpees
Treadmill
I always start with warming up and a light stretch before starting any of my workouts. You may need to alter these to your ability level. If you have a treadmill that inclines, you can adjust that to make it more difficult for you, but, when starting I highly recommend taking it easy, take your time. Make sure you have proper shoes, :) It's more important to pay attention to your RPE ** than to your speed or time. If you're beginning, use this as a guide. Its ok if you're walking at 2.5 and jogging (instead of running) at 3.5. Go at your own pace.
MINUTES STRIDE SPEED RPE**
0-2 walking 3.0 or lower 3
2-5 walking 3.6 or higher 5
6-8 jogging 4.0 or higher 6-7
8-10 walking 3.6 or higher 5
10-12 running 5.0 or higher 7-8
12-13 jogging 4.0 or higher 6-7
13-15 walking 3.6 or higher 5
15-17 jogging 4.0 or higher 6-7
17-20 walking 3.6 or higher 5
20-22 running 5.0 or higher 7-8
22-26 jogging 4.0 or higher 6-7
26-30 walking 3.6 or lower 3-4
* Do not do anything without first consulting with your doctor. I'm not a Dr. and am not liable.
** Rate of percieved exertion
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