Extreme Fitness: Part 1

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17 Mar. 2011, 09:10pm
Souleater

Extreme Fitness: Part 1

Alright motivators, I have a few ways for you to get in some PT during your day, but I have to break it into segments since it is all kind of extreme.

Warm Ups:
Stretch out your arms, back, quads, calves, and chest. It will make it a lot easier.

1: Sprint 440 yards: Basically the distance between 3 light poles/power lines
2: Perform 50 push ups
3: Sprint back
4: 70 crunches
5: Sprint back to the third light pole/power line
6: Perform 50 air squats
7: Sprint back
8: Perform 50 close hand push ups
9: Sprint back to the second light pole/ power line
10: Sprint to the closest pull-up bar and perform 40 pull-ups
11: Repeat from step 1 at least 2 times
12: Once you can no longer move yourself effectively, perform your stretches in reverse order.

This is a bit extreme, so working up to this is recommended. But it will increase your anaerobic and cardio vascular strength.
18 Mar. 2011, 05:21am
Google

440 yards is about two laps around a football field.

I shall do this for my cardio workout :P
18 Mar. 2011, 05:31am
Souleater

Quote:

Originally Posted by Google

440 yards is about two laps around a football field.

I shall do this for my cardio workout :P

Set time limits for yourself. About 4 minutes is enough to do a 44o if you are a slow runner. STICK TO THAT TIME LIMIT! Once you set the time limit, and can meet it easily, then lower the time you take.

Keep an eye out. Extreme Fitness: Part II is under construction. It is total upper body workout. It is a break off.
18 Mar. 2011, 05:38am
Omlett

this seems a bit too intense for me.
i might try it but ill probably cut everything in half
18 Mar. 2011, 05:41am
Souleater

Quote:

Originally Posted by Gangsta Omlett

this seems a bit too intense for me.
i might try it but ill probably cut everything in half

Cut it into 1/4 first. You need to start small. This is more for people that are all high and mighty on themselves and their fitness. Start small, finish big.
07 May. 2011, 06:43pm
NotNeccesary

440 yard sprint? Sounds like it should be more of a stride or an even 400m sprint-stride. I wouldn't recommend stretching then jumping straight into a 400 (I'm saying 400 because the extra 40 is redundant) "sprint". You should get a jog or the sprint-stride routine as the start of your warm-up then get into your stretch to loosen your muscles. Afterwards you can get into that extreme workout.
07 May. 2011, 06:48pm
Souleater

Quote:

Originally Posted by NotNeccesary

440 yard sprint? Sounds like it should be more of a stride or an even 400m sprint-stride. I wouldn't recommend stretching then jumping straight into a 400 (I'm saying 400 because the extra 40 is redundant) "sprint". You should get a jog or the sprint-stride routine as the start of your warm-up then get into your stretch to loosen your muscles. Afterwards you can get into that extreme workout.

Starting with a warm-up jog won't shock your body the right way that just jumping into a sprint will. By all means if you would like to start with a small jog before running to "warm-up" for the sprints, then by all means go ahead. But just jumping in will force your body to react, because your body won't always be ready.
08 May. 2011, 08:11pm
NotNeccesary

I get what you mean but wouldn't it strain your muscles and make it easier for injury?
14 May. 2011, 05:39pm
Souleater

Quote:

Originally Posted by NotNeccesary

I get what you mean but wouldn't it strain your muscles and make it easier for injury?

I've been doing it this way for years and I have not been injured yet. It will make your body tense up and it will feel like it hurts because it is stretching your legs and making them more limber. A lot of people do it without stretching and they tear muscles all the time because they didn't do any stretching to loosen their legs up.