Scott Schwab:
Today I wanted to resurrect an idea that really hit the dance floor in the early 90's. I am sure that many of us got pumped up by the song, or atleast cut some rug, if you know what I mean. House of Pains most successful song, "Jump around" hit the dance floors in 1992 and played consistently with jock jams, and a host of school dances, so that now, even as I talk about the song, you are probably jumping up and down and can hear the song in your head. Maybe they knew something that we did not. Here is a workout dedicated to them.
Jump Roping
If you don't have one, borrow one or buy one. Jumping rope for 10 minutes at a moderate pace is the equivalent to running one mile in 12 minutes. When jumping on our calves, it accentuates the workout even more. You can also increase your rhythm and mix things up for a more intense workout by speeding up your jumping or changing the speed of how quickly you bring the rope around in a full rotation. There are huge benefits to your legs, but also remember that the benefits are full body. Your shoulders, back, chest, and abs can benefit depending on the intensity and positioning.
Jumping Lunge
This is a great work out for anyone doing core strengthening. You will stand in place and get into the squatting position, only to explode into jumping as far horizontal as you can. There are huge benefits for your butt, legs, hips, calves, and your overall balance. Anyone that is looking to strengthen your legs, without bulking should be doing these. Using the major muscle groups will burn fat faster then cardio. There is a misconception that if you work your legs, then you will have a ghetto booty. The truth is that by using your muscles it will help your body burn more calories which in turn will burn fat at a faster pace and in the long run give you more energy.
Vertical Jumps
The vertical jumps are similar to the jumping lunges, but instead of exploding horizontal, you will jump as high as you can in place. It is very effective to reach up as you jump as well, but it is not mandatory. The explosion of the jump works muscles that you simply cannot be cycling, running, or doing all of the leg machines at the gym. It is so effective and will help you start defining areas faster then a light cardio routine. Reaching up simply makes it more of a full body assault and will help you be more tired, promote good balance, and give a good stretch to muscles, ligaments, and joints.
Calve Raises
Calve raises are great, but can be accentuated by adding in a little bounce in between reps. It is important to put your toes on a surface so that you are naturally already using the muscles. The best way is to have your heals off of the ground and continuously be on your toes. Adding weight is very effective and in fact there is a machine dedicated to this at the gym. You will stand vertical and your shoulders are under two pads. Your toes are on a surface and you can adjust the desired weight that you will push vertical as you stand on your tip toes. This is so good and as you do it you can let your calves slowly go as low as they can and then bounce it up and do some short bursts of standing on your tip toes. It is important to get a good stretch, but also do do a little jump so the calves are getting the ultimate workout. Again with this exercise, you are not jumping off of the surface, it is a simple jump that you may see a 1 year old child do, where they put all their effort into jumping and really don't leave the ground.
These are your four workouts and should be done together in a day or throughout a week. The calculation is 10 reps and 4 sets continuously. Also add in a great ab workout to finish strong.
The final suggestion for the day is to share health information with someone else. This can be a spouse or a friend or someone you don't know. Pay it forward and help others learn a new aspect of health today and the rest of this week. It is true, when you teach something you learn it better. Take an aspect that you are passionate about and teach it to someone else.
Today I wanted to resurrect an idea that really hit the dance floor in the early 90's. I am sure that many of us got pumped up by the song, or atleast cut some rug, if you know what I mean. House of Pains most successful song, "Jump around" hit the dance floors in 1992 and played consistently with jock jams, and a host of school dances, so that now, even as I talk about the song, you are probably jumping up and down and can hear the song in your head. Maybe they knew something that we did not. Here is a workout dedicated to them.
Jump Roping
If you don't have one, borrow one or buy one. Jumping rope for 10 minutes at a moderate pace is the equivalent to running one mile in 12 minutes. When jumping on our calves, it accentuates the workout even more. You can also increase your rhythm and mix things up for a more intense workout by speeding up your jumping or changing the speed of how quickly you bring the rope around in a full rotation. There are huge benefits to your legs, but also remember that the benefits are full body. Your shoulders, back, chest, and abs can benefit depending on the intensity and positioning.
Jumping Lunge
This is a great work out for anyone doing core strengthening. You will stand in place and get into the squatting position, only to explode into jumping as far horizontal as you can. There are huge benefits for your butt, legs, hips, calves, and your overall balance. Anyone that is looking to strengthen your legs, without bulking should be doing these. Using the major muscle groups will burn fat faster then cardio. There is a misconception that if you work your legs, then you will have a ghetto booty. The truth is that by using your muscles it will help your body burn more calories which in turn will burn fat at a faster pace and in the long run give you more energy.
Vertical Jumps
The vertical jumps are similar to the jumping lunges, but instead of exploding horizontal, you will jump as high as you can in place. It is very effective to reach up as you jump as well, but it is not mandatory. The explosion of the jump works muscles that you simply cannot be cycling, running, or doing all of the leg machines at the gym. It is so effective and will help you start defining areas faster then a light cardio routine. Reaching up simply makes it more of a full body assault and will help you be more tired, promote good balance, and give a good stretch to muscles, ligaments, and joints.
Calve Raises
Calve raises are great, but can be accentuated by adding in a little bounce in between reps. It is important to put your toes on a surface so that you are naturally already using the muscles. The best way is to have your heals off of the ground and continuously be on your toes. Adding weight is very effective and in fact there is a machine dedicated to this at the gym. You will stand vertical and your shoulders are under two pads. Your toes are on a surface and you can adjust the desired weight that you will push vertical as you stand on your tip toes. This is so good and as you do it you can let your calves slowly go as low as they can and then bounce it up and do some short bursts of standing on your tip toes. It is important to get a good stretch, but also do do a little jump so the calves are getting the ultimate workout. Again with this exercise, you are not jumping off of the surface, it is a simple jump that you may see a 1 year old child do, where they put all their effort into jumping and really don't leave the ground.
These are your four workouts and should be done together in a day or throughout a week. The calculation is 10 reps and 4 sets continuously. Also add in a great ab workout to finish strong.
The final suggestion for the day is to share health information with someone else. This can be a spouse or a friend or someone you don't know. Pay it forward and help others learn a new aspect of health today and the rest of this week. It is true, when you teach something you learn it better. Take an aspect that you are passionate about and teach it to someone else.
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