Get Back in Playing Shape

Workouts


This three-day-a-week training plan will get you back in the game by conditioning your body for sports.

Here’s how it works: You’ll train three days a week, resting at least a day between sessions. So, if you train on Monday, for instance, you would repeat this routine on Wednesday and then again on Friday.

Follow this plan for four to six weeks, and then choose a program specifically designed for your favorite sport.

Benefits

  • Builds muscle, strength, and explosiveness
  • Increases your metabolism
  • Teaches your body to move more athletically

Duration

45 minutes

The Workout

You’ll move from one training component, such as Movement Prep, to another (such as Prehab), and so on. It shouldn’t take more than 45 minutes to complete the full routine. If you’re falling behind or your technique becomes sloppy, reduce the amount of weight you’re using.

Alwyn Cosgrove is renowned for his fat loss training programs and for being a dynamic and educational speaker. He’s the owner of Results Fitness in Santa Clarita, California and the author of The New Rules of Lifting. Learn more at AlwynCosgrove.com.

Like our workouts? You’ll love our personalized programs.

Equipment

Training

Movement Prep

























Movements Sets Reps
Circuit: Perform each movement in succession with little or no rest between moves.

Forward / Backward Jumps
Stand in an athletic position (knees slightly bent, hips back) and jump forward and backward over a line for one repetition.
01 20
View Details

Knee Hug (Moving) – Endurance
01 10 reps each
Play Video


View Movement Details


Lateral Jumps
Stand in an athletic position (knees slightly bent, hips back) and jump side to side over a line for one repetition.
01 20
View Details

Straight Leg Skip
1 10 reps each
Play Video


View Movement Details


Jumping Jacks
01 20
View Details

Drop Lunge
01 10 reps each
Play Video


View Movement Details


Forward / Backward Hops
Stand on one foot and hop forward and backward over a line for one repetition.
01 10 reps each
View Details

Reverse Lunge – with Twist
01 10 reps each
Play Video


View Movement Details


Lateral Hops
Stand on one foot and hop side to side over a line for one repetition.
01 10 reps each
View Details

Handwalks
01 05 reps each
Play Video


View Movement Details


Square Jumps
Assume an athletic position and jump forward, then to the left, then back, and to the right, making a square for one repetition.
01 05 reps each
View Details

Lateral Lunge – Moving
01 05 reps each
Play Video


View Movement Details


Skip
Skip in a straight line, then skip back to the starting position.
01 20 meters
View Details

Low Side Shuffle
Assume an athletic position and shuffle sideways, keeping your body low to the ground, then shuffle back to the starting position.
01 20 meters
View Details

Carioca
20 meters
Play Video


View Movement Details

Prehab

Pillar Strength

Strength

Energy System Development








Movements Sets Reps
Perform each movement for 30 seconds, resting 30 seconds between moves. Once you’ve completed each movement, that’s one round. Rest 30 seconds and repeat for a total of 3 rounds.

Kettlebell Swing
Lower your body into a squat, dropping the weight below your butt. Then, as you stand back up, raise your arms up in front of you until they’re parallel to the floor.
30 seconds
View Details

Burpees – with Push-up
30 seconds
Play Video


View Movement Details


Squat Jump – Continuous
30 seconds
Play Video


View Movement Details

Regeneration



Movements Sets Reps
Use a foam roll for a few minutes while you drink a post-workout shake to help prepare your body for your next training session.

Tags:
Energy, Build Muscle, Metabolism, Weight Loss

More Workouts

Workouts

Add Distance to Your Drive

Hit the long ball farther and reduce your risk for common aches and pains with this golf-specific training session.

Source link

Leave a Reply

Your email address will not be published. Required fields are marked *