Head for the Beach

Welcome everyone...let's get to it. Ideal for running, swimming, jumping. You can do all three in water and two on sand. All three give you a power workout. Building upper body, quads, leg and kick. Doing various sprints on sands for 20/30 min. will give your quads a 'burn' for2/3 days. Women...if you want tighter (smaller) legs and a larger butt, sprint on sand and uphill if possible. Running in 2/3 ft. of water is also great. Jumping in water shoulder high, straight and kangaroo is a booster. Holding your breath under water will increase (lengthen) your breathing.

CHISIKED/CUT #2

Welcome everyone...2nd and last issue re your "tummy." # 4, the wheel...stretch and tighten core muscle. On your knees, hands on handles of wheel or rolling pin, knees still, push out as far as you can and roll it back. 10/20 times. # 5, Jump rope...30 sec. if you are just starting. 10 times. If you are a vet at this do 10 at 60 sec. A 15 sec. rest between sets. # 6 The hang man. Tether your ankles to an iron well above your height (every gym has a bar), hanging come up and touch your toes for a count of 10. Do 10 sets to start with and in time work up to 20 sets. You should experience a burn. Do every other day. You will notice a slight difference already by the end of the 3rd session. www.secondwindfitnessfilm.com

Horsepower

Hello and welcome everyone...received several positive comments
re 2x4 drills and requests for a few more of my workout drills. OK
lets go.
1)   barefoot sprinting on grass and sand and in water 2/3 foot deep.
    Always sprint on the balls of your feet. Utilize the fast twitch
    muscle fiber. If you sprint flat footed, you decrease your power
    and breakaway speed. Sprint 50m-100m, 10 times. On sand your
    legs will feel the burn.
2)   Sled pull...indoor and outdoor. Sled weighs 40lbs and I add 60
    lbs. Start standing or from sprinter's stance. Sled strap is either
    around my waist or shoulders. You have to LEAN slightly into
    pull. At least 5 sets and 30m each. Horsepower.
3)   Weights/resistance bands. I do more with the bands than     
    weights. One of the drills I do with weights is to hold a 30 to
    60 lb weight in each hand, squat and then explode upward and
    lift off the floor. Three sets with 10x each set.  Resistance bands,
    isometric drills. Upper and local body. Bands have been a big
    part of my training since 2000. More productive than weights.
4)   Weighted warps...just above the knee, 1/3 lbs. each leg. Five
       sets, 50m each set. KEY...knee lift sprints. Caution...do not
       jump into these drills until you are sure your legs are well
       conditioned. Rehab is no fun.
OK, so there you have it. Merry Christmas to you and your
loved ones and a healthy and safe New Year.
Reference: www.secondwindfitnessfilm.com