Survivor Workouts - Strength Training For Power
This Survivor work out is made for your back yard, home or gym
You may want to have some friends do this one with you since you
can all rotate through each station. You will need some equipment
but if you do not have items such as the step you can create one.
Body balls are inexpensive as are small weights. Mats can be created
by piled towels or cushions.
You will spend 1 minute at each station then immediately move on
to the next non stop. You will do 6 rotations, taking a 2 minute
break after the first 3 rotations but you do not stop, you pace,
walk but keep moving. After you are done you want to keep moving
and walking around for a minute or so, then ensure to stretch.
Set up will consist of some mats, steps, body balls and weights.
You can keep some water on had for your break in between so you
You will want to put form as your first priority, then speed, then
height for the exercises applicable. You will most likely cause
injury if you do not take these progressive steps.
Station 1 will have a step with 3 risers on each side, at
this station you will hop onto the step with both feet and back
down, repeating this non stop. Keep your knees softly bent throughout
Station 2 is the body ball; here you will do crunches with
your back on the ball rather than on the floor.
Station 3 is a step with 2 risers on each side. Here you
will hop with both feet laterally over the step. This means you
start with the right side of your right leg near the long part of
the step and hop over landing with the left side of the left leg
beside the step and so on. Do not double bounce, land and go. Keep
the knees softly bent on landing and take off, try to land lightly.
Station 4 has 2 small dumbbells which will be held in each
had while you perform tuck jumps. Tuck jumps are simple a leap in
the air, keeping legs together and as you go up you tuck your knees
into your chest and return to repeat immediately once you touch
Station 5 has 2 steps with a riser on each side with enough
space between the 2 steps so that you can put one hand on each and
be in between and be able do push up between them, can be on toes
or knees. This is not the exercise though, you just need to measure.
Make sure the step risers or whatever you use does not slide or
move. You will hop both hands down to the floor between the steps
then back up onto the steps and repeat.
Station 6 is on a mat where you will lay on your belly.
Once there you will raise your feet and hands which are together
and arms out in front so that you are a straight line. Hold this,
basically balancing on your belly.
This is a great strength building, muscle endurance anaerobic training
program ideal for advanced exercisers who are looking to push higher
and excel. Do not expect to master this program immediately. Try
it once per week and you will get stronger at it.