Fitness for the bored & Disinterested

1. Fitness for the bored& Disinterested • Nothing great was ever achieved without enthusiasm.-Ralph Waldo Emerson • MauriceClark

2. Workouts for the lost population • With repetitious, synonymous workouts comes boredom. • I plan to show alternatives to basic simplistic workouts.

3. Plyometric boxes • Advantages • Development of speed and power strength • weight loss and toning • Disadvantages • stressful process on the joints with overuse or improper criteria • Source: LIVESTRONG

4. Sample WOrkout • 6 sets of leap frogs over boxes • 6 sets of side jumps (over and back) • 6 sets of one legged jumps on small plyometric box EXPLODE UP!!!!!!

5. Chain Workouts • Advantages • Improves explosiveness • Focused resistance • Increases strength • Disadvantages • Not very portable • Limited usage • Source: LIVESTRONG

6. Sample workout • 4 sets of 15 chain pull-ups • 4 sets 8 to 12 bench press w/ weights • 5 sets of 20 chain pushups

7. Long Elastic Resistance band Workout • Advantages • Affordability • Versatility • Sports Specific Training • Portability • Variable resistance through motion • Disadvantages • Insufficient resistances • Source: LIVESTRONG

8. Sample workout • 6 sets of 30 yard lateral slides • 6 sets of backwards resistance runs • 10 sets of forward resistance runs

9. Weight Vest • Advantages • Tool for variation • Conditioning supplement • Resistance training supplement • Considerations • Disadvantages • Stressful with overuse on the lower back, spine, knees, and hips. • Source: LIVESTRONG

10. Sample workout • 4 sets of 15 box jumps • 4 sets of 15 inverted rows • 4 sets of 25 burpees

11. Medicine ball • Advantages • Easy Lift • Improves range of motion • For everyone • Core strength • Disadvantages • Limits to volume of workouts • Source: LIVESTRONG

12. Sample workout • 5 sets of 10 medicine ball twists • 4 sets of 15 overhead throws • 4 sets of 20 medicine ball pushups

13. Ladder Workout • Advantages • Improves foot speed • Overall quickness • Increase fluid range of motion in the hips • Disadvantage • None • Source: How stuff works

14. Sample workout • A series of carioca • 10 sets of step overs • 10 sets of side step ins

15. Aquatic resistance workout • Advantages • Less weight-bearing stress • Improves circulation • Added resistance • Improves mental health • Disadvantages • None • Source: LIVESTRONG

16. Sample workout • 4 sets of 10 freestyle laps • 5 laps of resistance pushdowns • Leg lifts

17. Ankle resistor bands • Advantages • Strengthens stabilizers in the legs • Improves lateral speed • Portable • Lightweight • Disadvantages • Insufficient resistance • Source: LIVESTRONG

18. Sample workout • 10 sets of side slides • 5 sets of high knees • 5 sets of lunges

19. Tire and sledge workout • Advantages • Improves rotational trunk strength • Improves angular\ diagonal trunk strength • Forearm and wrist strength • Disadvantages • None • Source: Bodybuilders.com

20. Sample workout • 10 tire flips with 10 pushups per flip • 4 sets of 25 box jumps • 4 sets of 10 tire flips with pole sprints

21. Agility Poles • Advantages • Improves lateral quickness • Improves footwork • Improves diagonal explosiveness • Disadvantages • Need spacious area • Source: HumanKinetics.com

22. Sample workout • 5 sets of DB cuts • 5 sets of facing forward cuts • 5 sets of jump cuts