As a triathlete and an avid runner, I have learned how important it is to do overall strength and conditioning of my entire body. When I first got into running I never realized how important strength training really was for my overall performance, which might be why I ended up injuring myself. Once I started seeing my trainer, Jose, I quickly realized the importance of strenth training. Jose has shown me many different exercises, and among the ones he has shown me, the ones that tend to be my favorites are ones that incorporate multiple different muscles and are a total body workout. So today I would like to share one of my favorites with you! I call them Weighted Burpees!
For this exercise the only equipment that you, need is a set of weights. I typically use 15 - 17.5lbs. You start with the weights on the ground. Place your hands on the weights and get into a crouched position. With your hands still on the weights, kick your legs out backwards, ending in a plank position, with your wrists lined up with your shoulders. Once in this position, complete a push-up with your hands still on the weights, ending back up in a plank position. Hold the position, then complete a row with each hand, bringing the weight up towards your chest. Once you finish the rows, jump your feet back up to your hands. Stand up with the weights in your hands, do a bicep curl followed up by a shoulder press, pressing the weights towards the ceiling. Do this entire process for 3 sets of 12reps.
Here's a video that I found on youtube that is a good exampled of the description I have given you above: http://www.youtube.com/watch?v=b_6FqrJaPro
Let me know what you think of the workout! Love it or Hate it!?
The reason that I love this exercise is because it works your arms, your legs, your core, etc. It truly is the total body workout!
For this exercise the only equipment that you, need is a set of weights. I typically use 15 - 17.5lbs. You start with the weights on the ground. Place your hands on the weights and get into a crouched position. With your hands still on the weights, kick your legs out backwards, ending in a plank position, with your wrists lined up with your shoulders. Once in this position, complete a push-up with your hands still on the weights, ending back up in a plank position. Hold the position, then complete a row with each hand, bringing the weight up towards your chest. Once you finish the rows, jump your feet back up to your hands. Stand up with the weights in your hands, do a bicep curl followed up by a shoulder press, pressing the weights towards the ceiling. Do this entire process for 3 sets of 12reps.
Here's a video that I found on youtube that is a good exampled of the description I have given you above: http://www.youtube.com/watch?v=b_6FqrJaPro
Let me know what you think of the workout! Love it or Hate it!?
The reason that I love this exercise is because it works your arms, your legs, your core, etc. It truly is the total body workout!
Love it! But she's cheating, she's not doing the pushup ;) I've done similar only using a body bar instead of free weights (and no bicep curl). Tough, but a great workout
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