Power Exercises
Posted: December 7th, 2006, 8:21 pm
I thought I'd create a list of some exercises that I use to build up my cardio.
Maybe some of you will find it helpful. Maybe someone can add their suggestions for other exercises.
Generally, before you do anything too strenuous you should warmup and stretch. The older you are, the more time you need to devote to the pre-workout. I'm 38 now and find that I'm actually spending more time on the stretching and warming up than I am training hard. It's just something that I need to do to be safe and protect my body.
warmup - 5 minutes of jump rope or running around the room
stretching - 15 minutes - traditional neck, shoulders, arms, hips, dynamic stretching kicks, seated stretches, etc...
rest about 3-5 minutes
do 2 minute rounds of the following exercises; pushups, abs, jumping squats and curls. Each exercise is done for 30 seconds. Try to be explosive, not slow and steady, even if you can't keep it up for the whole 30 seconds. This will build your ability to recup when you are "resting"
shadowbox for 1 minute as a rest.
30 seconds lunges (jumping lunges if you can)
back to shadow boxing 1 minute
jump with knees to chest 15 times
Shadow box
Pushups, abs, jumping squats and curls (or neck exercises on the floor)
shadow box
pushups, mountain climbers (alternating knees to chest from pushup position)
shadow box
sprawling 30 seconds
etc, etc, etc,
Basically, the back bone is the pushups, abs, jumping squats and neck or curls with shadow boxing as the rest period. Sprinkle in the lunges, sprawls, knees to chest and mountain climbers to keep it interesting. Try to do this for at least 15 minutes. Trust me, you will feel it.
The best bet is to pick a target number, say 10, to start out with. Try to do this number of reps per exercise. So 10 pushups in 30 seconds, crunches in 30 seconds, jumping squats in 30 seconds and 10 alternating curls in 30 seconds. This sounds easy but it's not. Remember to explode and also that you're going to be doing this for a while (15-30 minutes is optimal) halfway through, you will be hard pressed to hit your original number.
For those of you that are interested in learning more, just ask and I'll try to explain in further detail if necessary.
Peace and safe training, Jerry
Maybe some of you will find it helpful. Maybe someone can add their suggestions for other exercises.
Generally, before you do anything too strenuous you should warmup and stretch. The older you are, the more time you need to devote to the pre-workout. I'm 38 now and find that I'm actually spending more time on the stretching and warming up than I am training hard. It's just something that I need to do to be safe and protect my body.
warmup - 5 minutes of jump rope or running around the room
stretching - 15 minutes - traditional neck, shoulders, arms, hips, dynamic stretching kicks, seated stretches, etc...
rest about 3-5 minutes
do 2 minute rounds of the following exercises; pushups, abs, jumping squats and curls. Each exercise is done for 30 seconds. Try to be explosive, not slow and steady, even if you can't keep it up for the whole 30 seconds. This will build your ability to recup when you are "resting"
shadowbox for 1 minute as a rest.
30 seconds lunges (jumping lunges if you can)
back to shadow boxing 1 minute
jump with knees to chest 15 times
Shadow box
Pushups, abs, jumping squats and curls (or neck exercises on the floor)
shadow box
pushups, mountain climbers (alternating knees to chest from pushup position)
shadow box
sprawling 30 seconds
etc, etc, etc,
Basically, the back bone is the pushups, abs, jumping squats and neck or curls with shadow boxing as the rest period. Sprinkle in the lunges, sprawls, knees to chest and mountain climbers to keep it interesting. Try to do this for at least 15 minutes. Trust me, you will feel it.
The best bet is to pick a target number, say 10, to start out with. Try to do this number of reps per exercise. So 10 pushups in 30 seconds, crunches in 30 seconds, jumping squats in 30 seconds and 10 alternating curls in 30 seconds. This sounds easy but it's not. Remember to explode and also that you're going to be doing this for a while (15-30 minutes is optimal) halfway through, you will be hard pressed to hit your original number.
For those of you that are interested in learning more, just ask and I'll try to explain in further detail if necessary.
Peace and safe training, Jerry