Mclean County MissFits

Week 1: cross training off skates

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Week 1: cross training off skates

Post  Ass.Crack.Jack on Thu Apr 19, 2012 8:46 pm

This workout can all be done at home or outside, for those of you that don't have access to a gym.
warm up:
High knees in place for 30 seconds
Zombie walk in place for 30 seconds
Butt kicks in place for 30 seconds
"Jump rope" in place for 30 seconds

-1 minute grapevines
(back and forth, crossing over in front, then behind with the same foot. Then switch legs going the opposite direction)

-30 second plank

-1 minute squats in place

-30 crunches

-1 minute lateral jumps
(Imagine jumping over a line with both feet, side to side)

-30 pushups

-1 minute bicycles
(hands behind your head, elbows reaching for opposite knee)

-30 second plank

-30 squat jumps
(Start in a squat, do a jump and reach your arms up, land in a squat with knees bent)


Leg lifts
1. Lay flat on your back, hands under your tailbone if you need to. Lift legs 6 inches off the floor, keeping knees straight and back on the floor. Spread them and hold for a few seconds, then bring them back together. Repeat a few times, holding them up off the ground and pausing with them spread and together. Rest for 30 seconds. Repeat the whole process 3 times.

2. Raise both legs first to 6 inches, then to a 45degree angle from the floor and then to 90degrees from the floor (straight up) alternate between the 3 positions for 1 minute, rest for 30 seconds. repeat 3 times.



Wall sits
90 degree angle, sitting on an imaginary chair up against a wall
-30 seconds/rest 30 seconds
-45 seconds/rest 30 seconds
-1 minute/rest 30 seconds
-45 seconds/rest 30 seconds
-30 seconds/done


Stretch!
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Ass.Crack.Jack

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Re: Week 1: cross training off skates

Post  Ass.Crack.Jack on Thu Apr 19, 2012 8:48 pm

This should look pretty familiar if you come to Wanna B practices. Smile

Feedback? Post questions, comments or concerns here please.
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Ass.Crack.Jack

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Re: Week 1: cross training off skates

Post  Ass.Crack.Jack on Mon Apr 30, 2012 3:12 am

Anyone have any feedback on this first workout? Was it useful? Are there other things you would have liked to see included? I am working on this weeks workout.
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Re: Week 1: cross training off skates

Post  hellsmelle on Mon Apr 30, 2012 12:08 pm

Just now saw this and might do this tonight!
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Re: Week 1: cross training off skates

Post  BangHer & Smash on Tue May 01, 2012 9:37 am

Ditto to Melle - just saw it - but DEF helpful and useful! I am always looking for things to do at home - and these are my answer!
Thanks Jackers!
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Re: Week 1: cross training off skates

Post  JMFK on Thu Mar 13, 2014 5:26 pm

Hey Fits, I'd like to try to revive this section of the forum a bit. Jackers started to post workouts here quite awhile ago, but it was under-utilized. If you have an at-home workout you'd like to share, please post here!
Thanks Smile
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