Survivor Workouts - Strength Training For Power

This Survivor work out is made for your back yard, home or gym aerobic room.
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 can rehydrate.

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 this exercise.

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 the ground.

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.

By Linda Cusmano