| | | | | In this workout you should avoid static exercises: |
| Spring is the right season to move our workouts | | | | planks etc. |
| outdoors. | | | | |
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| Exercising outdoors offers besides the undisputable | | | | UPPER BODY EXERCISES |
| benefits – of which the importance we have | | | | |
| repeatedly stressed – some additional, very | | | | |
| important indeed: | | | | - Push ups (endless variations) |
| | | | | |
| | | | | - Bear crawling etc. |
| - valuable fresh air | | | | |
| | | | | |
| - serenity, relaxation and rest for the eyes and the | | | | Alternate these exercises with minimal breaks to have |
| mind | | | | a tough and very demanding total body workout. |
| | | | | |
| - the beneficial influence of the sun on our moods | | | | Your heart rate will be almost permanently over 140 |
| | | | | bpm and it may reach 160 bpm. This is a very |
| - triggering of precious vitamin D production. Lack of | | | | exhausting workout which combines aerobic with |
| adequate vitamin D can negatively impact us in many | | | | anaerobic training. |
| ways. | | | | |
| | | | | |
| - avoidance of crowded gyms. Ample room to move | | | | H.I.I.T.: 60m sprints (about 13-14 min.). |
| freely. | | | | |
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| This is a workout I like to perform in the hilly, | | | | Sprinting is a very powerful form of exercise. Great |
| Thessaloniki surrounding forest of Sheikh Sou (the | | | | for the body, great for the spirit!! It combines harmony, |
| forest of Sheikh). | | | | coordination, power and will. |
| | | | | |
| | | | | Nothing else – I speak for sports – can leave me |
| WARM UP (5 MINUTES) | | | | more ecstatic and with a magic feeling of fulfillment! |
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| | | | | Sprinting is unbeatable if you want to keep a lean, |
| Spend 5 minutes to warm up your muscles and joints, | | | | muscular physique. Either you need to lose fat or you |
| elevate your temperature and gradually raise your | | | | want to gain muscle – and why not both? – |
| heart rate. | | | | sprinting is for you one of the best choices. |
| | | | | |
| Warming up is crucial to prepare the body for a | | | | Sprinting will increase both your aerobic and anaerobic |
| strenuous workout. | | | | cardiovascular fitness. |
| | | | | |
| You can do some jogging, brisk walking, jumping jacks, | | | | Need more? |
| walking lunges, rope jumping etc. | | | | |
| | | | | |
| Raise your heart rate to about 140 bpm. | | | | HOW TO DO SPRINTS? |
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| | | | Count a distance of about 60m. The path should be |
| | | | | slightly uphill. After your body workout you are warm |
| STRENGTH TRAINING (10 MINUTES) | | | | and ready to jump to sprints. Wait until your pulse falls |
| | | | | to about 120 bpm. |
| | | | | |
| Here you will need some weights. Since it is mostly | | | | Run at full speed the 60m distance. Your time for the |
| impracticable to carry your dumbbells – or | | | | first 2-3 sprints should be in the region of 12-14 sec. |
| whatever else – with you, you will have to use | | | | |
| something else: By far your best choice is to use your | | | | Your pulse after the first sprint will rise to about 160 |
| own body’s weight. | | | | bpm. |
| | | | | |
| Yes, you can perform a nice and vastly effective total | | | | Come back to the starting point by walking in a |
| body workout. | | | | relaxed way (Don’t jog. You have to recover!). |
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| I consider this cruel, functional, versatile workout as the | | | | This is the slow, resting part of your H.I.I.T. The time |
| best investment for my limited time. It helps me | | | | break between two sprints should be somewhere |
| preserve my muscle mass while in synergy with other | | | | between 90-120 sec. |
| exercises it allows for the control or even reduction of | | | | |
| my body fat percentage. | | | | Repeat this ritual for a total of 8 sprints. |
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| Actually it’s a circuit of compound, multijoint | | | | Your last 6 sprints should last less than 12 sec, if you |
| exercises that involves all important muscle groups. | | | | want to reap the maximum benefits. |
| | | | | |
| | | | | Sprinting will keep your metabolism raised for 1-2 days. |
| You will execute three types of exercises: | | | | This is a most welcome side benefit. |
| | | | | |
| | | | | But the best with sprinting is that is a very effective |
| LOWER BODY EXERCISES | | | | natural way to increase your human growth hormone |
| | | | | levels. This has positive influences on many facets of |
| | | | | your fitness profile. |
| Emphasis is given on squats and lunges. There are | | | | |
| practically limitless versions. | | | | |
| | | | | COOLING DOWN |
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| CORE (BACK + ABS) EXERCISES | | | | |
| | | | | After sprinting, decrease gradually your intensity until |
| | | | | your heart rate falls to 100 – 110 bpm. |
| You will perform exercises as: | | | | |
| | | | | Permit lactic acid and other waste products to be |
| | | | | removed. |
| * spiderman lunges | | | | |
| | | | | Do some static stretching and you are finished. It was |
| * mountain climbers (many variations) and especially | | | | a really great workout. |
| mountain climber twists | | | | |
| | | | | |
| * from a push up position: touch your right foot with | | | | - Do this workout 2 times/per week. |
| your left palm in a coordinated movement. Go on. | | | | |
| | | | | - Adopt an active lifestyle and a sound nutritional plan |
| | | | | and leave the life you deserve! |