Linda Cusmano has been Personal Training since 1994 and has a strong knowledge base in areas of human kinetics, physiology, kinesiology, and biomechanics. Linda has an extensive media list having written for several popular fitness and health magazines as well as appearing on various talk and news shows.
The next exercises are jumps which burn fat, condition joints, connective tissue as well as muscle sculpting and muscle torque.
Use lower elevations for your box jumps until you get stronger and more confident then you can challenge yourself with higher jumps.
Ok Workout Warriors, have at it!
The next clip in the Track Cutter Workout series to add onto the clips you have seen so far, is the stair sequence. Most tracks have stadium stairs or some type of stairs available to you for this workout.
Here you utilize forward and backward running up and down stairs along with some double and single leg plyometrics work. This gives you hamstring torque, and power, much more than sculpting, shaping and fat loss. The benefits are many. Ladies, the ham glute tie, which is where your butt cheek ends and thigh starts, is a trouble spot for most of us but these exercises help define this area giving you separation between the 2, lifting the cheeks and giving you great shape from lower back to thigh. Butt implants are not needed when all you need to do is spend a bit of time working it out to get the same effect. I found jump work to be what was most useful is giving my hamstrings and glutes muscle which give you shape and curve.
Take your time with this, and be surprised at what a great workout to the body, challenge to the lungs and your body awareness. Have fun with this.
Don't be afraid to use those hand rails until your balance and backwards movements improve.
Time to try out the stair sequence Workout Warriors! Have at it.
These are some stretches that you should do after your sets and exercises throughout this TCW series.
Pay attention to the form, the hips and alignment, hold each stretch for 30-60 seconds. Feel the stretch but don't push to discomfort.
This will minimize soreness, bring blood to the muscles which carry oxygen and help removed the lactic acid build up from the 'burn'.
Take your time, this is part of the workout so don't neglect it. Have at it Workout Warriors!
Here is the second clip with the the next 4 exercises to try out, practice and perfect. Start off light on your landings, over time you will get faster and your leaps will increase in height and distance. These do get easier with practice, but then we can challenge them further with various tricks and tools. Be patient if this is new for you, and prepare to burn some fat! Spend a few mins, doing a few 1/4 laps on the track for each exercise in each direction, and a hill for the bear crawls. Backwards work is much more challenging, higher calorie burning, builds body awareness also called kinesthetic awareness and is a bit slower than forward work so take your time. Do this every day or every other day for a few days. We will do each clip like this and then you can build them toward one full workout. The stretches for your legs will be posted for a 3rd clip. You can do these in smaller spaces and gyms with bear crawls on a treadmill, on the spot if needed, eliminating some of the traveling but if you can use an area where you can travel its best for the effect. Ladies these are also great for the glutes shaping, especially the bear crawls. Some of these seem easy but once you test them out you will see they are amazing exercises to get you to a fitter body. Let's get started Workout Warriors!!!
Summer is coming so its time to pump up those tank top muscles! Challenge your side shoulder raises by incorporating some core and balance work, sit on a ball. Lift a leg for a set if you're really keen, then the next leg for the next set. This will get those abs and lower back into the exercise maximizing your efforts and not allow you to cheat the reps with any swing. Have a wonderful Wednesday! ~Angel
Are you ready to start the Track Cutter Workout? Here is the first clip with the first 3 exercises to try out, practice and perfect.
Start off light on your landings, over time you will get faster and your leaps will increase in height and distance. These do get easier with practice, but then we can challenge them further with various tricks and tools.
Be patient if this is new for you, and prepare to burn some fat! Spend a few mins, doing a few 1/4 laps on the track for each exercise in each direction. Do this every day or every other day for a few days. We will do each clip like this and then you can build them toward one full workout. The stretches for your legs will be posted for a 3rd clip. You can do these in smaller spaces and gyms, on the spot if needed, eliminating some of the traveling but if you can use an area where you can travel its best for the effect. In soccer the grapevine move is also known as karaoka. Ladies these are great for the glutes shaping, especially the lateral hops, moving side to side. Looks like an easy side skip.....but its more work than it looks.
Let's get started Workout Warriors!!!
Are you ready to take things to a new level? Get on this free workout program I am posting and see what you can do with your body.
Over the next couple weeks I am going to give you some short yet intense workout clips to try out and build together for a killer Track Cutter Workout.
This program will not only help burn fat and improve your anaerobic cardio but sculpt and build your muscles all over the body. Balance, agility, coordination and joint conditioning are some of the excellent side effects you can attain.
Ladies, attention please .......this is especially great for the leg and glute shaping. I use a lot of this to get into the body shape I have.
Work at your level, speed, height etc. Do not be discouraged because this is a challenging workout even for fit athletes. Its meant to feel challenging so enjoy the burn.
This workout is versatile, can be done anywhere, anytime with very little equipment needed. Its a great way to take your training outdoors as well.
Pay attention to details, form, alignment and accuracy.
Start with each clip shown in order over the next few weeks and work on each one for a few days. Short and sweet, but a kick ass regimen! Build them by adding each next clip until you are able to do them all in one compact workout. There is no expectation other than challenging the fitness level you are at now so the expectation is to get through it and do so accurately, the speed, distance, time, height and strength comes as you go.
You don't need to do too many sets and reps once you build this together, just a hit on each and you will be well worked at the end.
By just doing this ladder of training you should not only show improvement on the individual exercises and tolerance but see a physical difference in your body with tightening and muscle enhancements by the end of the program.