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TRAIN LIKE A GYMNAST - A Circuit Training Workout

TRAIN LIKE A GYMNAST - A Circuit Training Workout

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Published by MaxMuscleSanMateo
We all want more bang for our buck. Working out is no exception. If you work your tail off in the gym, you want to see results. The more hours you log in, the more you expect to get out of your gym time, right? WRONG! Exercise is a prime example of quality over quantity. Instead of just focusing on the number of calories burned during your hamster session on the treadmill, start thinking about the number of calories you can burn after you throw in the towel and head home. This is called EPOC, or excess post-exercise oxygen consumption...
We all want more bang for our buck. Working out is no exception. If you work your tail off in the gym, you want to see results. The more hours you log in, the more you expect to get out of your gym time, right? WRONG! Exercise is a prime example of quality over quantity. Instead of just focusing on the number of calories burned during your hamster session on the treadmill, start thinking about the number of calories you can burn after you throw in the towel and head home. This is called EPOC, or excess post-exercise oxygen consumption...

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Published by: MaxMuscleSanMateo on Oct 20, 2011
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ı
NOVEMBER 2011
By Alexandra LaChance
 WORKOUT
Photos by James Patrick, portoliopatrick.com
Alexandra's outft by BodyRockSport.com
W
e all want more bang orour buck. Working out is noexception. I you work yourtail o in the gym, you wantto see results. The more hours you log in,the more you expect to get out o your gymtime, right? WRONG! Exercise is a primeexample o quality over quantity. Insteado just ocusing on the number o caloriesburned during your hamster session onthe treadmill, start thinking about thenumber o calories you can burn ater youthrow in the towel and head home. Thisis called EPOC, or excess post-exerciseoxygen consumption.This extra oxygen consumption directlycorrelates to the amount o energyburned. In other words, the kind oexercise you do will determine how manyextra calories you will be burning at rest,ater your workout. High intensity exerciseraises stress hormones like adrenaline,noradrenaline and cortisol, causing achain reaction that eventually leads tolactic acid build up. This lactic acid buildup triggers testosterone and HGH (atburning hormones). All o these hormoneswork collectively to produce EPOC.Elite level gymnasts are consideredto be some o the strongest and ttestathletes, pound or pound. Why? Well,every fip, leap and jump is engagingmultiple muscles at once, in maximumexertion. The more muscles you contractat once, the more energy is required,and the more calories are burned. Thus,greater EPOC results.
>>
 
TRAIN
 LIKE A
 
   gymnast
A CIRCUITTRAININGWORKOUT
 
Think you d
on’t have enoughtime for a killer, calorie-blastingworkout?
Think again!
 
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1. LUNGE JUMP SWITCHES
Standing with your eet together, jump into a lungeposition, with your let leg to the ront, right leg to the back, and both knees bent to90 degrees. Your ront knee (let leg) should be directly over your let heel. Then jumpas high as you can and switch legs, landing in a right leg lunge. Continue jumping andswitching legs, while swinging your arms comortably at your sides. Make sure you arepushing o both the ront and back legs equally each time you jump.
2. NARROW-TO-WIDE ARM PUSH-UP
Start in a straight-armed plank or push-upposition, with your shoulders over top o your wrists. Then bend your arms, and lowerdown into a tricep push-up, keeping the elbows pointed backwards and tight by yourribs. From there, explode up, jumping your hands out wide to either side o you, andlower down into a wide armed push-up. This time, your elbows point out to the sides,orming 90 degree angles. Continue to push o the ground with your arms, “jumping”rom narrow to wide push-ups. Keep the legs straight, eet in place and spine straight.
3. V-UPS
Lay on yourback with your legsstraight and together.Simultaneously lityour legs and upperbody o the groundto orm a “V” position.Then lower down tothe starting position.Repeat. Hands canbe kept resting palmsdown by your hips, oroutstretched overheador increased intensity.
4. BACK LUNGE LEG KICK WITHBAND
(one side at a time): Tie a loopin a resistance band and slip the looparound your right ankle. With your let oot,stand on the untied end. Give yoursel theappropriate amount o slack in the band.Lunge backward with the right leg untilboth knees orm 90-degree angles. Thenpush o the back leg into a straight legkick backwards. Immediately lunge andkick again with the same leg. Perorm30 seconds with just the right leg, thenswitch. Make sure you keep your chestup when you lunge and kick!
Below is a gymnastics-inspired conditioning circuit. All you need is a towel,resistance band and stopwatch. Perform as many repetitions in 30 seconds of each exercise as you can. Perform the circuit at least twice, resting as little aspossible! Remember to be as explosive and quick as possible!
REMEMBER! 
The more muscles youcontract at once, the more energy isrequired, and the more calories are burned. Thus, greater EPOC (excesspost-exercise oxygen consumption)results.
 
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NOVEMBER 2011
5. PIKE HANDSTAND PUSH-UPS
(eet up on bench or stairs): Place your handson the foor shoulder-width apart, and step your eet up onto a bench. Keep yourlegs straight and lit your hips in the air, so your body orms an upside down “V.” Yourshoulders should be directly over top o your wrists. Bending your arms, lower downuntil the top o your head gently touches the foor. Keeping the fexion in your hips,and straighten your arms to return to the starting position. Repeat. The more fexionyou keep in your hips, the higher the intensity.
6. SEATED L-LEG LIFTS
Sitting with your legs straight and extended in ront o you,press your palms on the foor on either side o your thighs. Without rocking your chestbackwards, lit and lower your legs o the ground. The arther orward your chest iskept, the more challenging it will be.
7. FRONT JUMP SWITCHES
Usingbench or stairs, stand on let leg, withright oot placed on a bench. Shit yourweight to the elevated oot, press o othe bottom leg, jump and switch eet, sothat your let oot is now on the bench.Repeat. Keep the “jump switch” action inthe air above o the bench.
8. BICEP CURL 21’S
(7 bottom hal,7 top hal, 7 ull range) Grab somedumbbells (or the handles o a resistanceband and stand in the middle o the band).Keeping the elbows tight against the sideso your ribs, perorm 7 repetitions o thebottom hal o a bicep curl, stopping whenthe elbow hits 90 degrees. Then perorm7 repetitions o the top hal o the curl,starting at 90 degrees. Finish with 7 ullrange bicep curls. Increase diculty bywidening your stance.

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