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    Home Based Workout
    Home Based Workout
    Home Based Workout
    Ebook82 pages20 minutes

    Home Based Workout

    By Mary June Smith

    ()

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    About this ebook

    The Home Based Workout Program provides dumbbell-based strength training exercises and routines that you can complete in the comfort of your own home. Some exercises do not require weighs. Home Based Workouts can be a powerful fitness discipline program that will enhance the way you look and feel.

    LanguageEnglish
    PublisherCore Digital Publishing
    Release dateJun 19, 2020
    ISBN9798224030361
    Home Based Workout

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      Book preview

      Home Based Workout - Mary June Smith

      INTRODUCTION

      Taking the First Step.........................................................................................................................3

      SITUPS

      Core  Stabilization Training Skill Builder..........................................................................................4

      300-METER SPRINT

      Sprinting Skill Builder.........................................................................................................................7

      300-Meter Skill Builder Workout......................................................................................................10

      PUSHUPS

      Pushup Skill Builder.........................................................................................................................11

      1.5-MILE RUN

      1.5-Mile Run Skill Builder.................................................................................................................16

      Drills to Solidify Good Running Mechanics......................................................................................18

      PULLUPS*

      Pullup Skill Builder............................................................................................................................20

      Programming.....................................................................................................................................22

      Objective: Provide an overview of Core Stabilization Training (CST) techniquesdesignedto enhance abdominal and trunk muscular endurance while, at the same time, bettermatch trunk muscle function and neuromuscular control. Empirical research suggests there is no detrimental impact on performance of situps when traditional training is replacedwith Core StabilizationTraining.

      Core Stabilization Training Skill Builder

      Drill No. 1—Prone Plank or Bridge

      Instructions: You will begin by lying on the floor or mat in a prone position, with feet placed approximately at hip-width and arms placed at shoulder-width, with elbows under the shoulders. You will dorsiflex the ankles (draw toes toward your nose) to help distribute the workload more evenlyas you straighten knees, tighten

      glutealmuscles and brace or stiffen abdominalmuscles to form a plank or bridge.The key element is to maintain neutral spinal alignmentwhile holding this hover position on the forearms and toes.

      TrainingPrescription:Startwith three to four sets of 10 to 15 seconds each, with equal amounts of rest between sets.

      Drill No. 2 —Side Plank or Bridge

      Instructions:You will begin by lying on the floor

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