Beth S. Training

Cardio/Strength/Flexibility

Nine - 3 minute Intervals

Nine - Muscle Groups Legs, Chest, Upper Back, Shoulders, Biceps, Triceps, Abdominals, Obliques, Lower Back

45 seconds between Intervals

Perform 2x a week. Not 2 days in a row.

Perform on "off" Squash days.

Perform each exercise 1x each workout for the first 2 weeks.

Leg Series

1 Minute Elliptical Level 5 (Squeeze both handles to display your HR (Heart Rate)

 

1 Minute Step Out Side Lunge (30/30) holding squash racquet. Step out to the right, bend right leg, keep left leg straight. Hold racquet in game ready position as if you were playing the ball. 30 seconds each side.

 

1 Minute Hurdle Stretch w/Resistance Band 

(30/30) 30 seconds each leg.

(located next to doubles court, 2nd floor stretch mats). 

Before sitting on mat, grab both handles of the band you will use to stretch with. Band secured to wall. Sit on mat, get into a right leg hurdle position (right leg straight, left leg bent, left foot on inside of inner right thigh. Reach out and let band pull you forward. Try and touch right toe with both hands holding the band handles while you are pulled forward. 

 

Switch

Take 45 seconds between intervals to hydrate  and set up next interval exercises.

 

Chest Series

1 Minute Cardio Rower

1 Minute Dumbbell Fly on Flat Bench with (2) 5 pound DB’s

1 Minute Standing Toe Swipes

(30/30) 30 seconds each leg

Step forward, bring R. leg forward and out to the right slightly with toe pointed up and foot resting on heel. Keep leg straight. Bend left leg and reach down toward floor with both arms behind right knee leg and try to touch floor. Bring both arms forward and try swipe on the outside of the right foot. Switch

45 second break

 

Upper Back Series

1 Minute Speed Bike

Keep RPM’s over 85. Use red lever to adjust resistance. Adjust seat to your preferred and comfortable height. When standing next to bike, seat should line up to your hips.

 

1 Minute TRX Inverted Row

TRX is the yellow straps with handles mounted on the wall in the large group fitness room.

Adjust TRX straps to the short length. Face wall inverted (hanging up) at a slight angle (the deeper the angle the harder the exercise, use your ability, adjust as you go), grip handles palms down, pull yourself up (slow controlled) toward the ceiling/wall keeping your body straight from your neck to ankles and turning your handles inward, when you have reached the top, descend back down to the starting position extending your arms straight on each rep and turning the handles back to palm down position on each rep. 

 

1 Minute Butterfly Stretch. 

Use the same resistance bands you used for the Hurdle stretch.

Grasp band handles and sit on mat facing door, bend both legs and bring both feet into your groin/inner thigh area with the bottoms of you feet facing each other. Drive you knees to the floor while reaching out over your feet letting the band pull you forward. 45 second Break

 

Shoulder Series (Rotator Cuff)

1 Minute Standing High Knee/Butt Kick

(30/30) 30 seconds each leg

Kick/Lift Right knee up towards chest while you swing left arm up. Bring Right foot down  stepping on floor then kick Left foot back and up towards glute (Butt Kick) while you swing right arm up. Alternate back and forth (Right High Knee, Left Butt Kick)

 

1 Minute Standing Airplane, Field-Goal, Scarecrow, Wings 

(Slow controlled movements, Feet shoulder width apart throughout)

 

Airplane - raise arms out to the side, straight, parallel to floor

 

Field-Goal (Keep arms straight throughout) Bring arms straight back behind yourself, then sweep down by your side and raise all the way up to a referee’s field-goal position (Straight up in the air above head, arms by your ears).

 

Scarecrow (BEND ARMS 90 DEGREES FROM ELBOW TO HAND LEAVING ARM FROM SHOULDER TO ELBOW PARALLEL TO FLOOR)

 

Rotate (rotate HANDS 180 degrees forward as far as you can, keep elbows up, rotate back up to scarecrow position) 

 

Wings (place hands behind head, elbows bent, push elbows back squeezing the shoulder blades together)

1 Minute Low Back/Hip/Oblique Stretch

(30/30) 30 seconds each side

Lie down on mat in the Supine (face up) position. Place arms out to the side, palms down. Keep both legs bent with both feet on top of mat, bottom of feet down. Bring both knees down to the right side keeping both feet stacked on top of each other. Touch bottom knee to mat, keep both knees together and keep shoulders on mat. 

45 second Break

Bicep Series

1 Minute Knee To Chest, Knee to Elbow, Hip Around (30/30)

Knee to Chest/Knee to Elbow/Hip Around

Stand with feet shoulder width apart, arms out to the side, straight at ear level. Lift Right Leg and Bring Right Knee into Chest, lower Right Leg. Lift Right Leg and Bring Right Knee out to touch Right Elbow (keep arms straight, do not lower). Lower Right Leg. Lift Right Leg and bring Bring Hip/Knee Around the right side of your body and touch floor with your right foot behind yourself and to the right. Lift right leg back to start position. 30 seconds. Switch Legs.

 

1 Minute Standing DB Hammer Curl (2) 5 pound DB's

Keep elbows back, palms in.

 

1 Minute Prone (face down) Scorpion

Start lying face down on towel/mat with arms straight out to the side, palms down, right leg bent 90 degrees, left straight and on the mat. Lift the right leg up and across your body aiming it toward the left hand. Keep left leg straight and both shoulders on the mat. Hold 30 seconds. Switch

Break

 

Triceps Series

1 Minute Burpe's (Squat down, place both hands on floor, Thrust both legs back until your body is in a long plank position. Thrust both legs back to the squat position.Stand straight up.

 

1 Minute DB Head Crusher (2) 3 pound DB’s

 

1 Minute Supine Scorpion Stretch (30/30)

Supine (face up) Scorpion on Floor

Start lying face up on mat with arms straight out to the side, palms down, right leg straight in the air, and left leg straight and on the floor. Lower the right leg to the left side across your body and down aiming the right foot toward the left hand. Keep both legs straight and both shoulders on the mat. Hold 30 seconds. Switch

Break

 

Abdominal Series 

1 Minute Mountain Climber

 

1 Minute Crunches on Decline Bench

Cross both arms across chest when performing.

 

1 Minute Foam Roller (Deep Tissue)

(30/30)

Select a foam roller to your desired tolerance.

Blue = lighter 

Black = harder

 

Roll Side lying for:

IT Band 

Position R. leg on foam roller from the side lying position. Keep it straight. Cross L. leg over the R. leg. 

Support upper body with your R. forearm on floor. Use L. hand to reposition foam roller across your leg for more or less deep tissue. Push off R. forearm and L. foot to roll from R. hip to just above R. knee. 

Switch

Break

 

Oblique Series

1 Minute Monster Kicks (30/30)

Monster Kick. Raise/Swing right leg as high as you can straight out in front of your body keeping leg straight. Swing/Windmill right arm at the same time you are raising your right leg and touch the right hand to the right foot while your right leg is still elevated. Repeat with right leg/left arm. Repeat with right leg/ both arms.

 

Switch to Left Leg, left arm. Left leg, right arm. Left Leg both arms.

30 seconds each side

 

1 Minute Side Pull on Hyper Extension Device (30/30) Adjust pad middle setting)

Position hip in the center space on pad.

 

1 Minute Standing Karaoke Stretch (30/30)

Karaoke (Standing)

Start in standing position with feet shoulder width apart, arms straight out to the side, parallel to the floor, palms down (this arm position is called the Airplane position). 

 

Step and bring right foot/leg behind the left foot/leg. (lean to the left with right arm crossing over your head pushing to the left) and left arm across front of your body (pushing to the right). Push right hip out to the right (stretching obliques), hold 15 seconds. 

 

Bring arms back out to the Airplane position. Reach down toward toes with both hands keeping both legs straight (stretching hamstrings), hold 15 seconds. Rise back up to Airplane position and bring legs/feet back to the starting position (shoulder width apart). (Switch)

 

Low Back Series

1 Minute Kettlebell High Pull (10 pound KB)

 

1 Minute Hyper Extension on Hyper Extension Device (adjust pad low setting)

 

1 Minute Cat Stretch/Reach and Extend

Start on mat face down on both hands and kneeling on both knees. Keep arms straight. Arch back. Hold 30 seconds. Hump/round your back and lower your glutes down to your heels. Reach out in front with your arms, tuck your head down. Hold 30 seconds.