Tag Archives: sprinter sit up

Train 300 muscles, with three moves in 15 minutes .. Really!

This morning I helped out with the training at the Men’s Health and Wellness

Cover of "Training for Warriors: The Ulti...

Martin Rooney

Lifegroup that I attend at my church, North Jersey Vineyard.

I had the opportunity to share this work out that I picked up from reading different training techniques from Martin Rooney, an internationally recognized pioneer of strength and conditioning for the martial arts. Learn more about him and his program Training for Warriors HERE!

The workout at a glance seems like a cake to some people, but give a go… you will quickly change your mind.  The beauty of this circuit is that it can be done pretty much anywhere, in 15 minutes, with nothing more than your body weight.  It hits the slow twitch muscles that build endurance.  We were able to go for 5 full cycles in the allotted time.  This works as a great benchmark workout also.

Post your number of cycles if you do it.

300 muscles – in three moves

Do 10 reps of each exercise, and complete as many circuits as you can in 15 minutes. Rest briefly when you need to, and resume working until the time is up. As your conditioning improves, increase reps or decrease the amount of rest.

Body-Weight Squat

Image from Men's Health

Stand with your feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor. Pause, and slowly stand back up.

Judo Pushup

Image from Men's Health

Begin in a pushup position but move your feet hip-width apart and forward, and raise your hips so your body almost forms an upside-down V. Lower the front of your body until your chin nears the floor. Then lower your hips as you raise your head and shoulders toward the ceiling. Now reverse the movement and return to the starting position.

Sprinter Sit Up

Image from Men's Health

Lie on your back with your legs straight and arms at your sides, keeping your elbows bent at 90 degrees. As you sit up, twist your upper body to the left and bring your left knee toward your right elbow while you swing your left arm back. Lower your body to the starting position, and repeat to your right. That’s 1 rep.

Note on the Judo Pushups it is an ancient Indian exercise also mentioned in Yoga called : SURYA NAMASKAR.

SURYA = Sun
NAMASKAR = Bowing down in greeting someone.

“Suryanamaskar” and its not straight down and straight up its actually a circular movement, you go down and (almost nose touching the ground) and with the same pace stretch up, this exercise tones up every muscle in your body.  Strive for a full extension at both ends of the movement.  Most of the strain you will feel on the negative portion of the move.  Throughout the move you will be placing your body under tension.  It should be noted your not racing against anyone who is working out with you.  Do not sacrifice form for speed.  Be honest with yourself and do the full movements.

Enjoy.


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