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LBN Dynamic Warm Up Circuit

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Cardio - Drills/Plyometrics

Calories Burned:  442 calories per hour   (based on a body weight of 150 lbs.)
Instructions: 
Complete the following exercises one after the other without stopping, doing 1 set of each exercise.

Pivoting Deep Squats: Stand with your feet wide apart and your arms reaching overhead as high as you can. Keeping both arms reaching overhead toward the ceiling, squat as low as you can. Keep your torso as upright as possible. Straighten your legs back up and pivot around to face the other direction and perform the exact same move again. Repeat, alternating directions the entire time, while keeping your arms straight up overhead. 20 reps.

Walking Leg Cradles: Stand with your feet together. Grab your right knee with your right hand. Then, with your left hand, grab the outside of your right ankle and pull your foot up to your left thigh so it is even with your knee. Keeping your back straight, bend your left knee and lower your butt until you feel a stretch in your right hip. Lower your leg after a second or so, return to the starting position, and repeat on the opposite side. You should take a step each time you alternate legs. 10 reps per side.

Walking Heel to Butt: Stand with your feet shoulder width apart and your arms at your sides. Bend your right knee, bringing your right heel to your right butt cheek, and grab your foot with your right hand. Balancing on your left foot, keep your right knee pointed down to the floor so that you feel a stretch in your right quadriceps and hip flexor for a few seconds. Take a step as you bring your right foot to the floor and repeat on the other side. 10 reps per side.

Lateral Jumps: Stand with your feet together. Imagine there’s a line drawn on the floor to your right. With both feet, jump up and over the line and land on both feet. Pretend the floor is hot so that you land and jump right back over to the other side of the line. Keep your knees bent the entire time and explode back and forth. 20 reps.

Walking Inverted Hamstrings: Stand with your feet shoulder width apart. Step forward, putting your weight on your right leg. As if you were a teeter totter, balance on your right leg and lift your left leg straight behind you while your torso bends forward to form a straight line from your head through your left leg. Keep your hips square. You should feel a stretch in your right hamstring. Bring your left leg down to the starting position and repeat on the other side. 10 reps per side.

Wide Outs: Stand with your feet together and your arms straight out in front of you at shoulder height with your palms facing each other. Jump and spread your legs so that you land, heels first, with your feet wide apart. While you’re jumping, simultaneously open your arms so that they extend straight out to your sides. Jump back to the starting position, closing your arms as you do so, and repeat. 20 reps.

Forward and Back Single Leg Hops: Stand on your right leg. Imagine there is a line drawn on the floor 3 inches in front of you. Jump over the line with your right leg and land on your right foot 3 inches from the line. Then jump backward over the line to the starting position. That is 1 rep. Keep the jumps small and, again, pretend the floor is hot so that you do them quickly. Do all the reps for your right leg and then all the reps for your left. 10 reps per side.

Lunge Walk with Overhead Reach: Stand with your feet shoulder width apart and your arms at your sides. Step forward with your right leg and lower yourself into a deep lunge. As you lunge, raise your arms straight up overhead, reaching toward the ceiling. Bring your left leg forward so that you have returned to the starting position and repeat with your left leg. 10 reps per side.

Single Leg Lateral Hops: Stand on your right leg. Imagine there is a line drawn on the floor 3 inches to your right. Jump over the line with your right leg, land on your right foot, and then jump back over, landing on the same foot. Keep the jumps small and, again, pretend the floor is hot. Do your right leg first and then your left leg, starting with the imaginary line at your left side. 10 reps per side.

Lateral Pushup Shuffles: Get into the push up position with your hips, shoulders, and head in a straight line. Moving laterally, position your right hand and right foot about 7 or 8 inches farther to the right and then return to the original position by moving your left hand and left foot 7 or 8 inches toward the right. Shuffle to the right for 5 reps, then switch and shuffle to the left for 5 reps.

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