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​3 Great End of Summer Workouts

​3 Great End of Summer Workouts
By Crazymass 8 months ago 641 Views

3 Great End of Summer Workouts

The end of summer is a perfect time to focus on cross training workouts that help you make the most of the great outdoors. The benefits of cross training are outlined below, along with some great ways to get active and conquer new fitness challenges.

Benefits of Cross Training

Especially if you are preparing for competition it is important to focus the bulk of your time on preparing for your specific event. The key is to not overdo it. Cross training can help you avoid overuse injuries and introduce variety to keep interest and motivation for exercise high. Another really important benefit is the attention you can devote to muscles that may be neglected if you focused solely on your lifting program. Because bodies adapt quickly, cross training offers the advantages of mixing things up while helping you build overall strength, stamina and cardiovascular help.

Try Tabata

Tabata is a kind of HIIT (high intensity interval training) that challenges you to work at the maximum level of exertion. The most common practice is to complete eight rounds of exercise in four minutes. Tabata helps you burn fat and build endurance. There are many ways to put together a circuit. Here is one to try, courtesy of Obi Obadike.

  1. SUICIDES (single cone sprint drill): 1 set of max reps in 20 seconds, 10 seconds rest (set cones 5 feet apart and run back and forth between them)
  2. OVERHEAD SLAM: 1 set of max reps in 20 seconds, 10 seconds rest
  3. AIR SQUAT: 1 set of max reps in 20 seconds, 10 seconds rest
  4. HEAVY BAG THRUST: 1 set of max reps in 20 seconds, 10 seconds rest

You can also build your own circuit using exercises that target your focus areas. Although Obadike’s example shows four exercises to complete for the eight rounds you can also choose to do the same exercise for each of the eight rounds. Head for the nearest field or even your backyard and give it a go.

Yoga

Sounds crazy, but yoga does even a bodybuilding body good. Heavy lifting places significant demand on joints and muscles. Back trouble is not uncommon. As you build bulk tightened muscles may also result in reduced flexibility. Enter yoga. Gentle stretching can release tight muscles, eliminate back pain and improve flexibility. Yoga may also improve your focus and mood, making you more competitive. Check your local paper for classes at a park nearby.

Stand Up Paddle Boarding

Enjoy the warm water and get a total body workout to boot. Stand up paddle boarding improves balance, cardiovascular health and gives you a good aerobic workout. Probably the best benefit for bodybuilders is the core strength it builds. Core strength is critical for lifting. Stand up paddle boarding recruits your back, abs, your entire core to help you stay balanced.

The last days of summer are upon us. Head outdoors for a little cross training so when you hit the gym again you are refreshed and feeling a bit strong physically and mentally.