Experience Life - September 2010

FIT BODY / THE WORKOUT

Plan Your Rounds

In each of the following workouts, the active and passive partners switch roles as soon as the active partner completes each round.

The active partner will perform the following exercises consecutively: squat jumps, bear crawls, broad jumps and resisted sprints.

Together, these four exercises make up one round.

Before you begin exercising, choose from one of these four suggested formats, based on your fitness level and experience with the exercises. Note: Proper execution of each exercise is crucial. If fatigue causes your form to suffer, move on to the next exercise.

Beginner: Three rounds. In each round, each partner performs 10 squat jumps, three 5-yard bear crawls, five broad jumps and a 20-yard sprint, resting as long as necessary after each exercise to feel ready for the next one.

Intermediate: Three rounds.

Round 1: Each partner performs 10 squat jumps, three 5-yard bear crawls, five broad jumps and a 20-yard sprint without rest.

Round 2: Eight squat jumps, two 5-yard bear crawls, four broad jumps and a

20-yard sprint without rest.

Round 3: Five squat jumps, one 5-yard bear crawl, three broad jumps and a 20-yard sprint without rest.

Advanced: Same as intermediate, except each partner performs 10 squat jumps, three 5-yard bear crawls, five broad jumps and a 20-yard sprint in all three rounds.

Elite: Same as advanced, except both partners complete as many rounds as possible in 15 minutes.

Warm Up Begin with a five-minute warm-up. Dos Remedios suggests a combination of light aerobic activity (jogging, jumping rope) to warm the muscles and mobility exercises (walking lunges, leg swings) to improve range of motion.

a: With your feet slightly farther than shoulder-width apart, toes pointed slightly outward, lower yourself into a deep squat.

The Workout

Band Setup 1. Place the two bands on the floor with a slight overlap.

2. Wrap the overlap-
ping segment of the
top band under the
overlapping segment
of the bottom band.

1
SQUAT JUMPS
2
BEAR CRAWLS

a: After your last squat jump, get on all fours, hips just barely higher than your shoulders. Crawl forward on

3. Pull the overlap-
ping segment of the
top band back toward
you through its
larger center.

your hands and feet, making sure to place half of your load on your hands, half on your feet. Pull against the resistance until you’ve gone 5 yards.

4. Pull until a knot forms and the bands form a figure-eight pattern.

3
BROAD JUMPS

a: After completing your last bear crawl, stand up and get into a quarter-squat position.

4
RESISTED
SPRINTS

a: After completing your last broad jump, sprint away from your partner for approximately 20 yards. Avoid breaking your form around the band — keep your shoulders back and don’t bend at the waist.

The resting partner should walk or run behind you at a slightly slower speed to resist your sprint without halting it altogether (or falling and being dragged along behind you!).