Adventurer's Workout
This workout is designed to prepare the athlete for a multi-day adventure that might include running, mountain biking, trekking, paddling and climbing. These activities demand major core strength, dynamic strength, balance, coordination, agility and endurance. While not a competitive event, the goal is to have fun, avoid injury and come back with a great story. The fitter you are going in, the easier these goals will be accomplished.
Exercises:
Skipping Rope
Exercises:
Slant Board 101
Exercises:
Double Leg Squats on Instability Disks
Exercises:
Single Leg Squats on Instability Disks
Exercises:
Superman Stretch
Exercises:
Elbow Raises
Exercises:
Super Swimmer
Exercises:
Side Lifts
Exercises:
Chest Pulse
Exercises:
Low Pulse
Exercises:
High Pulse
Exercises:
Crossover Flys
Exercises:
Scissors
Exercises:
V-Ups
Exercises:
Knee Circles
Exercises:
Leg Circles
Exercises:
Kick Backs
Exercises:
Side Kicks
Exercises:
Leg Lunges
Exercises:
Row Machine SSL Style
Exercises:
Distance Run Focus:
Dynamic Flexibility
Exceptional Core Strength
Playlist:
Skipping Rope|files/ssl/video/output/jump_rope_web2_1358.flv
Slant Board 101|files/ssl/video/output/slantboard-101_0_1286.flv
Double Leg Squats on Instability Disks|files/ssl/video/output/discs-two-leg-squats_1281.flv
Single Leg Squats on Instability Disks|files/ssl/video/output/discs-single-legged-squats_1278.flv
Reverse Double Leg Squat on Instability Disks|files/ssl/video/output/disks-reverse-double-leg-squats_1319.flv
Single Leg Reverse Squats on Instability Disks|files/ssl/video/output/discs-single-leg-reverse-squats_1275.flv
Super Man Stretch|files/ssl/video/output/superman_stretch_1515.flv
Elbow Raises|/files/ssl/imagecache/exercise_with_caption//files/ssl/images/ssl_default.jpg
Super Swimmer|files/ssl/video/output/super_swimmer_sm_1526.flv
Side Lifts|files/ssl/video/output/sidelifts_0_1236.flv
Chest Pulse|/files/ssl/imagecache/exercise_with_caption//files/ssl/images/ssl_default.jpg
Low Pulse|files/ssl/video/output/lowpulse_1191.flv
High Pulse|files/ssl/video/output/highpulse_dv_ntsc_1178.flv
Crossover Flys|files/ssl/video/output/crossoverflys_1220.flv
Scissors|files/ssl/video/output/scissors_1217.flv
V-Ups|files/ssl/video/output/vups_1194.flv
Knee Circles|files/ssl/video/output/kneecircles_0_1224.flv
Leg Circles|files/ssl/video/output/legcircles_0_1240.flv
Kick Backs|files/ssl/video/output/kickbacks_1205.flv
Side Kicks|files/ssl/video/output/sidekicks_1214.flv
Leg Lunges|/files/ssl/imagecache/exercise_with_caption//files/ssl/images/ssl_default.jpg
15 minutes on the Row Machine followed by a Two Mile Run|/files/ssl/imagecache/exercise_with_caption//files/ssl/images/ssl_default.jpg
Required Equipment:
Jump Rope
Slantboard
Balancing Poles
Instability Disks
Exercise Ball
Hand Bells
Miscellaneous
Comments
I'd love to be able to edit this workout and another I created to incorporate the new Extreme Swimmer exercise in place of the Super Swimmer/Elbow Raise combo. Efficiency!
I edited this a bit after a couple of run-throughs. The 5 minute abs at the beginning were eliminated in favor of Knee Circles and I eliminated the Bell Raises which seemed redundant to the Super Swimmers. Additionally, I added Side Raises to balance out the core work which was to frontally focused. The Knee Circles will help here as well.
Also, I wasn't sure how to set the workout up this way, but I actually rotate through a series of 4 cardio-focused efforts at the end of the w/o. One is already listed in the workout but I alternately incorporate 10 minutes of 30/30 rower intervals, 10 minutes all-out and 20 minutes all-out on the rower.
I'm shooting to do this w/o 3-4 times a week. On alternate days, I will either run or ride along with some lighter ballwork and footwork.
About an hour total.
Thanks John. Just starting to do it this week. I'll let you know how it goes.
yrtye4y
Hello there! This is my first comment here so I just wanted to give a quick shout out and tell you I genuinely enjoy reading through your articles. Can you recommend any other blogs/websites/forums that deal with the same subjects? Thanks a ton!
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