JRAT Prep workout

 

        JRAT PREP

WORKOUT #1

Always, if you haven’t been very active, consult with physician before starting any rigorous fitness program or diet.

Start each workout with a warm-up/stretch. We call it dynamic stretching when you involve movement. Examples are high stepping in place, jumping jacks, toe touches, jump rope, jog, Do this for 5 minutes. Pick one and do it at a slow but continuous pace.

You can repeat this workout 3 days a week. One on, one off or, one on, two off. Your choice, just not two or three days in a row. Always give yourself a day or two for recovery. On your off days you can do some jogging or treadmill or biking.

Workout:

·         Do as many burpees as you can for 1 minute (also called up-downs or 8 count bodybuilders)

·         Kettle Bell Swings-Use a free weight, or dumbbell or whatever you have to swing between legs and up to eye level like as if you were doing the Kiser sled for 25 reps (no more than 45lb, or less) ** Keep knees bent and prevent curving your back, keep it straight!

·         Do 25 air squats in place-try to get as low as possible

·         Do as many pushups as you can for 30 seconds

·         Sit on ground, utilize a rope, attach it to something heavy and pull on it towards you in a rowing position. Mimicking the rope pull station. Place weighted object as far away from you as possible. This should take 1 min. you may need to reset quickly if you don’t have the room. (heavy object could be hose roll, KB, steel plate, sled, tire, etc...)

·         Do 30 seconds of wall squats (sit up against wall in squat position, hold for duration)

·         Run, or jog , or jumping jacks for 2 minutes

·         Finish with as many burpees as possible in 1 minute

 

Burpees-some call it up downs, or body builders, or squat thrusts. Kettle Bell swings and burpees are easily shown on any free YouTube video if pictures aren't enough.

ALWAYS FINISH WITH 5 – 10 MINUTES OF STATIC STRETCHES. HOLD FOR 15-20 SECONDS

DON’T FORGET TO DRINK PLENTY OF WATER BEFORE, DURING AND ESPECIALLY AFTER WORKOUT.

STOP WORKOUT IF YOU FEEL SHARP PAIN OR IF YOU ARE DIZZY AND DON’T FEEL RIGHT. IF THIS PERSISTS, CONTACT PHYSICIAN.

IF YOU ARE NOT ACTIVE OR HAVE ANY MEDICAL CONDITIONS, CONSULT YOUR PHYSICIAN BEFORE STARTING ANY NEW FITNESS OR DIET ROUTINE.

Ready-To-Go Resistance Band Workout

RESISTANCE BAND WORKOUT

When performing these exercises, hold the band so that you get a fair amount of resistance.  You should be able to perform the exercises, but the band should be taut.  You can cut the band if it is too long for you.

Here are some resistance band exercises to get your started.

Resistance Band Rowing

1. Step on the band with your left foot.  Step back with your right foot.  Hold the ends of the band in each hand.
2. Bend over slightly, keeping your back flat.
3. Pull the bands up toward your shoulders, keeping your elbows tucked in.
4. Perform rowing motion, keeping shoulder blades squeezed together.

Alternate Chest Press

1. To begin, lie on the floor on your back with the band under your back.  Hold the ends of the band in each hand.
2. Start by raising your left arm up toward the ceiling and then returning it to the beginning position.  Repeat the exercise with your right arm.
3. Start with 8 – 10 reps. You can increase the number of reps on these resistance band exercises as you grow stronger.

Diagonal Wood Chopping

1. Step on the band with your right foot and grasp the ends with both hands.  Keeping your hands together, stretch your arms down towards your right foot.
2. Bring band up and away in a wood chopping motion.
3. During this exercise your feet stay still and your torso rotates.
4. Start with 8 – 10 reps and then repeat these resistance band exercises in the opposite direction.  You can increase the reps as you grow stronger.

Triceps Extension

1. Start by holding the resistance band in your left hand.  Put that hand behind your back.
2. Hold your right hand above your head.
3. Now grab the other end of the band with your right hand.
4. Straighten your right arm until it is fully extended.
5. Start with 8 – 10 reps.  You can increase the reps as you grow stronger.
6. Repeat with the other arm.

Lateral Rows

1. Stand on resistance band with feet shoulder width apart and knees slightly flexed.
2. Grasp then ends of the band in either hand with palms facing each other.  Your arms should hang down at your sides with your elbows slightly flexed.
3. Raise arms up and out to shoulder height, keeping elbows slightly flexed.
4. Start with 8 – 10 reps.  You can increase the reps as you grow stronger.

These are great exercises for developing strength.  For best results, do your resistance band workouts three to four times per week.  You can alternate your resistance band workouts with cardiovascular exercises like aerobics. 

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Substitution exercises in lieu of Resistance Bands:
* For rowing you can use dumbbells, barbell and still bent over, perform the row.(pull-ups can work too)
* For chest press you can use DB, barbell, or just pushups.
* Chops can be done with a rope attached to either some hose or DB or KB and perform same move.
* Triceps can be performed on a chair doing dips or a DB behind head and extend over head.

DEMO VIDEOS Link