Workout Of The Week

Whoot!!  Here it is!! Your favorite posting that I ever do, a lovely little workout to get you moving!  Hey, if you don’t mind, would you let me know if you have any interest in being part of a workout program sponsored by our office?  Max T3 is a workout program offered by Maximized Living.

We might start holding “bootcamp” style classes three times a week.  It would be offered at a relatively cheap cost compared to boot camps, and allow you an opportunity to experience group camaraderie.  This is not a substitute for CrossFit by any means, but it surely is a great stepping stone for those who want to go after the great fitness that comes from that proven strategy.  So if you have interest, let us know.  Email info@healthsprout.com and say “I like the idea of Max T3” and we’ll keep that as a possibility.

So on to today’s workout… I want to make it athletic, but not so demanding that you will say “I cannot do that”.  So here are the movements:

Run (jog, walk, sprint, crawl… whatever it takes to move as best as you can)

Broad Jump (jump as far as you can, if you can only jump one foot because it hurts to jump further, then one foot it is… if you can jump eight feet, then I want you jumping eight feet every time, this is a standing still, squat and jump movement)
Squats (my squat is as deep as you can go, not your chest going deep, but your butt; making sure knees are back, butt is back, chest is up and you are facing forward, not bent over to the ground)
And lastly, the favorite of so many people, the push-up.  I don’t care if you are pushing up on the floor with your toes on the ground, your knees, or if you are leaning against a wall… just don’t sell yourself short.  You are made strong, and honestly, David might have been a pretty amazing Biblical man, but you are gifted equally when it comes to physical potential.  So push-up hard!

So the workout is this:

Run 100M (take 50 long strides while walking, this will be the “turnaround” point)
Broad Jump 10 times
Squat 10 times
Push-up 5 times

The workout will be timed for a total of 8 minutes.  That is all that it is, so in 8 minutes I want you to try to get through this several times.  Just go as hard as you can for eight minutes.  It is an awesome workout time domain, and allows you to tax your anaerobic systems as well as your aerobic systems.

This is really good stuff!

Check out the picture as a good diagram for what a decent squat looks like (you will not be using the ball though).  Have fun, and post your results here online please!

Lastly, if you have  a chance, come by the Cherokee Outdoor YMCA this Saturday from 9-4 to watch some crazy competition that my gym is hosting.  Check out the details here.  Be well , be fit, God bless!  –  Dr. E