For convenience sake, types of exercises will also be available in this page:
Types of exercises that will be used and adapted throughout the month:
Under Group 1 Cardiorespiratory Exercise:
- Walking
- Jogging
- Running
- Cycling ( on a stationery bicycle )
- Rowing ( on a stationery rowing machine )
- Stair climbing
- Elliptical training
Under Group 2 Cardiorespiratory Exercise:
- Swimming
- Aerobic dance
- Cycling on a real bicycle
- Skipping rope
Under Group 3 Cardiorespiratory Exercise
- Racquet sports ( Badminton, Tennis )
- Basketball
- Volleyball
Workouts :
- Aerobic ( with the use of music )
- Cardiorespiratory
- Medicine Ball
Under the workouts, common exercises include but may be adapted to increase the effectiveness and to incorporate the overload principle in the month long workout plan:
Aerobic Workout
- Jumping Lunges
(
(http://giphy.com/search/lunges/2)
- Jumping Squats
(http://giphy.com/search/jumping-squats)
- Mountain Climbers ( Note: Follow the instructions on the workout plan not ' 20 seconds' )
- Side Jackknives
(http://exercise-healthy-fitness.tumblr.com/post/61889228901/insanity-fit-test-switchkicks-power-jacks-power)
Cardiorespiratory Workout
Cardiorespiratory Workout
- Jumpthrusts
1) Get into a squatting position
2) Jump upwards
3) Repeat above steps necessarily according to the instructions in the work plan
Refer to the gif below, ignore the push up part of the exercise.
(http://exercise-healthy-fitness.tumblr.com/post/61889228901/insanity-fit-test-switchkicks-power-jacks-power)
1) Get into a squatting position
2) Jump upwards
3) Repeat above steps necessarily according to the instructions in the work plan
Refer to the gif below, ignore the push up part of the exercise.
(http://exercise-healthy-fitness.tumblr.com/post/61889228901/insanity-fit-test-switchkicks-power-jacks-power)
- Planks
(
(
- Jumping Jacks
(http://giphy.com/search/jumping-jacks)
(http://www.gifs.net/gif/index.php?n=image.php&image_id=13410&image_name=Jumping_jacks)
(http://giphy.com/search/jumping-jacks)
(http://www.gifs.net/gif/index.php?n=image.php&image_id=13410&image_name=Jumping_jacks)
- Mountain Climbers ( Note: Follow the instructions on the workout plan not ' 20 seconds' )
(http://exercise-healthy-fitness.tumblr.com/tagged/workoutgifs)
- Medicine Ball lifts ( Note : Stretch your hands as far from your body as possible and lift the medicine ball upwards, above your head )
(www.redbookmag.com)
- Medicine Ball lifts ( Note : Stretch your hands as far from your body as possible and lift the medicine ball upwards, above your head )
(www.redbookmag.com)
- Side Jackknives
- Squats
(http://giphy.com/search/squats)
(http://giphy.com/search/squats)
(http://giphy.com/search/squats)
(http://giphy.com/search/squats)
- Burpees
(http://exercise-healthy-fitness.tumblr.com/post/61889228901/insanity-fit-test-switchkicks-power-jacks-power)
- Power Jacks ( repeat action for both legs )
(http://exercise-healthy-fitness.tumblr.com/post/61889228901/insanity-fit-test-switchkicks-power-jacks-power)
Medicine Ball Workout
- Rock and roll up
(Note : Lie down, back to the mat, with knees bent. Hold a medicine ball on the ground with arms fully extended overhead. Pull the knees into the chest, preparing to use the weight of the ball (and the strength of your core!) to help catapult you to a controlled squat position, then standing. Next, slowly lower back into a squat, and ease back to the floor, butt first before lying back down. )
(http://greatist.com/fitness/25-must-try-medicine-ball-exercises)
(Note : Lie down, back to the mat, with knees bent. Hold a medicine ball on the ground with arms fully extended overhead. Pull the knees into the chest, preparing to use the weight of the ball (and the strength of your core!) to help catapult you to a controlled squat position, then standing. Next, slowly lower back into a squat, and ease back to the floor, butt first before lying back down. )
(http://greatist.com/fitness/25-must-try-medicine-ball-exercises)
- Lunges with a twist ( Repeat action for both directions, left and right )
- Lying chest toss
1) Get into the position as shown in the picture below.
2) Toss the medicine ball upwards with appropriate strength3) Catch the medicine ball and repeat above steps necessarily according to the instructions in the work plan
(www.gympaws.com)
- Straight Legs sit-ups
1)Lie flat, back to the mat, with a medicine ball in both hands.
2) Extend the arms straight so the ball is directly above the hips.
3) While keeping the legs together, raise them directly over the hips to the ceiling (so the body forms a giant “L”).
4) With control, return to the start position and repeat above steps necessarily according to the instructions in the work plan
1)Lie flat, back to the mat, with a medicine ball in both hands.
2) Extend the arms straight so the ball is directly above the hips.
3) While keeping the legs together, raise them directly over the hips to the ceiling (so the body forms a giant “L”).
4) With control, return to the start position and repeat above steps necessarily according to the instructions in the work plan
(womenrunning.competior.com)
- Push ups with medicine ball on one side
(http://gifsoup.com/view/4073351/one-arm-medicine-ball-push-up.html)
(http://gifsoup.com/view/4073351/one-arm-medicine-ball-push-up.html)
- Toe touch
1) Lie face up on the floor and straighten your legs toward the ceiling.
2) Align your knees over your hips. Hold the medicine ball in both hands and straighten your arms toward the ceiling. Align your elbows over your shoulders.
3) Tighten your stomach, exhale and raise your shoulder blades off the floor as you touch the medicine ball to your toes.
4) Maintain the lift for one second, and then inhale and lower your torso to the start position.
(http://healthyliving.azcentral.com/medicine-ball-toe-touch-1340.html)
(1to150.blogspot.com)
Focusing and giving more information on some of the vaguely named activities in the workout plan , namely:
- Stair climbing
In one stair climbing set,
you are expected to sprint up the flight of steps and walk down before sprinting up again. 1 sprint up the steps is considered as 1 part of the set, 1 set of 1.
- Suicide runs
In 1 set of suicide runs,
you are expected to complete 2 types of runs across a distance of 30m
Type 1,
Type 2,
- Medicine ball runs
In 1 run,
you are expected to stretch your hands as far away from your body as possible while holding on to the medicine ball and sprint across a distance of 30m.
- Hill runs
You are expected to find a steep slope of aroun 30 degrees to 45 degrees and sprint up the slopes as many times as necessary.
- Stair climbing
In one stair climbing set,
you are expected to sprint up the flight of steps and walk down before sprinting up again. 1 sprint up the steps is considered as 1 part of the set, 1 set of 1.
- Suicide runs
In 1 set of suicide runs,
you are expected to complete 2 types of runs across a distance of 30m
Type 1,
Type 2,
- Medicine ball runs
In 1 run,
you are expected to stretch your hands as far away from your body as possible while holding on to the medicine ball and sprint across a distance of 30m.
- Hill runs
You are expected to find a steep slope of aroun 30 degrees to 45 degrees and sprint up the slopes as many times as necessary.
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