CSP Elite Baseball Development Podcast – March 2023 Q&A: Tommy John training, “clean” MRIs, and the struggle with shoulder surgery
By Eric Cressey on March 24, 2023 at 4:33 am
It’s time for another listener Q&A, so I covered three questions from our listeners on this week’s podcast on the following topics:
Do you have any tentative guidelines for working with post-op Tommy John patients who are trying to maintain the effects of training during their rehabilitation?
When you hear that MRI is “clear?” What do you think then?
Why do throwing shoulder surgeries have such a low success rate compared to elbow surgeries?
A special thanks to the show’s sponsor, AG1 (formerly Athletic Greens). the head http://www.athleticgreens.com/cressey And you get a free 10-pack travel packet with your first order.
Sponsor Reminder
This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement containing 75 whole food ingredients designed to support your body’s nutritional needs in 5 key areas of health: 1) Energy, 2) Immune, 3) Gut Health, 4) Hormones Support and 5 ) healthy aging. the head www.AthleticGreens.com/cressey And claim my special offer today – 20 free travel packs ($79 value) – with your first purchase. I use this product daily and recommend it to our athletes as well. I would encourage you to give it a shot – especially with this great offer.
Podcast feedback
If you like what you hear, we’d be thrilled if you’d consider subscribing to the podcast and leaving us an iTunes review. You can do so here.
And, we welcome your suggestions for future guests and questions. Just email [email protected]
Thank you for your continued support!
Sign-up for our free baseball newsletter today and get instant access to a 47-minute presentation from Eric Cressey on personalizing the management of overhead athletes!
CSP Elite Baseball Development Podcast: Using Archetypes to Personalize Baseball Training with Rick Franzblau
By Eric Cressey on March 17, 2023 at 3:40 am
We welcome Rick Franzblau, Director of Olympic Sports Strength and Conditioning at Clemson University, to the latest podcast for a detailed conversation about innovative ways to evaluate, program and coach a baseball population. Rick’s insights regarding the infrasternal angle, mechanically vs. fascial driven athletes, and the development of college athletes are outstanding. This conversation will help you see personal development through a new lens and appreciate how you may have had “accidental” positive results in the past.
A special thanks to the show’s sponsor, Athletic Greens. the head http://www.athleticgreens.com/cressey And you get a free 10-pack of Athletic Greens travel packets with your first order.
This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement containing 75 whole food ingredients designed to support your body’s nutritional needs in 5 key areas of health: 1) Energy, 2) Immune System, 3) Gut Health, 4) Hormones Support and 5 ) healthy aging. the head www.AthleticGreens.com/cressey And claim my special offer today – 20 free travel packs ($79 value) – with your first purchase. I use this product daily and recommend it to our athletes as well. I would encourage you to give it a shot – especially with this great offer.
Podcast feedback
If you like what you hear, we’d be thrilled if you’d consider subscribing to the podcast and leaving us an iTunes review. You can do so here.
And, we welcome your suggestions for future guests and questions. Just email [email protected]
Thank you for your continued support!
Sign-up for our free baseball newsletter today and get instant access to a 47-minute presentation from Eric Cressy on personalizing the management of overhead athletes!
In 2010, I received an email from Tim Ferriss asking if I would be willing to help a friend of his. Apparently, he met some friends from New Zealand while at a coffee shop in Argentina and they really hit it off. This man was a retired rugby player with an extensive history of shoulder problems. I happily obliged, and the friendly Kiwi traveled to Massachusetts to train with us for about a month.
He’s got a healthy shoulder, and Chrissy Chris has made a great new friend in Ashenden.
More specific to today’s email, though, we were witnessing an incredible brand launch. While there, Chris was preparing to launch Athletic Greens (now AG1).
As a brief background, Chris was working to overcome some significant GI issues, and became really frustrated with the supplement industry as a whole as he investigated different options to supplement his dietary changes.
Companies often sourced junk ingredients to keep their margins high, and there weren’t products that would allow consumers to efficiently supplement. Rather, people had to take dozens of pills to try to achieve massive benefits, and even then, many of the compounds were inferior or competed with each other. The industry was expensive, inefficient, and ineffective—not to mention shockingly unregulated.
With Athletic Greens, he bucked that stereotype. AG1 is the first to put so many nutrients into a product of this quality. And, in doing so, AG1 took the opposite approach; A synergistic comprehensive approach that makes it super easy to get great daily nutritional power into a simple daily (and delicious) habit.
Pioneering new and futuristic ways to get and replace a multivitamin, multimineral and nine products in one, including pre and probiotics for gut health, and specialized extracts to support cellular health and key bodily functions.
I have used the product consistently since its inception, and by adopting a method of continuous innovation, they continue to build their reputation for quality and research and are currently in their 53rd iteration of the AG1. Each iteration brings more innovation, value and quality back to the customer based on the latest research. This approach to consistently innovate and disrupt your own product and raise the bar is really hard to copy. As perhaps the best example, a large supplement company once asked Chris if they could take his formula and package it with their label. When they investigated the ingredients, they pulled back because the margins weren’t high enough to make it worth their while. Sourcing such high quality raw materials was not good for their bottom line.
Nevertheless, AG1 thrived. You’ll find it as an NSF-certified resource in many professional sports clubhouses and among the most progressive figures in the health and human performance industry, including Drs. Featuring Peter Attia, Dr. Andrew Huberman and more. .
Perhaps my highest compliment, both my mother and wife take it daily and many of our athletes swear by it. I trust Chris and his company with my family’s health.
If you want to invest in both your short and long term health with AG1. I recommend you head www.AthleticGreens.com/cressey And claim my special offer today – 10 free travel packs – with your first purchase. I would encourage you to give it a shot.
Also, in full disclosure, when AG1 took their first investment in 2021, Chris reached out to some of his longest-standing supporters and customers and offered us the ability to participate. It’s a no-brainer to take the next step to support a product and company I believe in so much, so since 2021, I’ve been both an investor and advisor to AG1.
Here’s that link again: http://www.athleticgreens.com/cressey
CSP Elite Baseball Development Podcast: Making Sense of Manual Therapy with Shane Rae
By Eric Cressey on March 9, 2023 at 5:58 pm
We welcome Shane Rye, vice president and co-founder of Cressey Sports Performance – Florida, to the latest podcast for a detailed conversation on manual therapy. Shane not only talks to baseball players in the CSP-FL, but also talks about his work in the football world as a manual therapist for the Miami Dolphins. We touch on the various soft tissue modalities, their potential mechanisms of action and why having an accurate “treatment roadmap” is vital to the success of any manual therapy intervention.
A special thanks to the show’s sponsor, Athletic Greens. the head http://www.athleticgreens.com/cressey And you get a free 10-pack of Athletic Greens travel packets with your first order.
This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement containing 75 whole food ingredients designed to support your body’s nutritional needs in 5 key areas of health: 1) Energy, 2) Immune, 3) Gut Health, 4) Hormones Support and 5 ) healthy aging. the head www.AthleticGreens.com/cressey And claim my special offer today – 20 free travel packs ($79 value) – with your first purchase. I use this product daily and recommend it to our athletes as well. I would encourage you to give it a shot – especially with this great offer.
Podcast feedback
If you like what you hear, we’d be thrilled if you’d consider subscribing to the podcast and leaving us an iTunes review. You can do so here.
And, we welcome your suggestions for future guests and questions. Just email [email protected]
Thank you for your continued support!
Sign-up for our free baseball newsletter today and get instant access to a 47-minute presentation from Eric Cressy on personalizing the management of overhead athletes!
Get the full pro experience at Cressy Sports Performance – FL this summer!
By Eric Cressey on March 3, 2023 at 11:32 am
Cressy Sports Performance – Florida is home to hundreds of pro baseball players from around the world, at various levels of play throughout the off-season. They move to FL to train and develop with our great coaches who collaborate to create the coordinator players need to improve. We’re able to personalize the experience from start to finish, because we think that’s what makes athletes successful. Whether we’re working with a first-year minor leaguer or one of our Cy Young Award winners, the right “mix” is a little different for everyone. Along with our world-class facilities, coaches and services – this detailed personalization is what we bring to a first-of-its-kind summer program, the CSP Pro Experience.
This 10-week (6/5/23 – 8/12/23) program includes:
2 movement evaluation (1 entrance and 1 exit)
2 Proteus power tests (1 entry and 1 exit) and accompanying report for targeted ball-velocity profiling for rotational athletes
10 week individualized strength and conditioning programs are always supervised by our team of coaches
3 nutrition meetings with regular nutrition check-ins/instructions
10 manual therapy sessions (once per week)
3 pitching meetings (1 entrance, 1 halfway check-up, 1 exit), including video analysis, mechanical breakdown and data analysis (if available)
Detailed warm-ups, weighted ball programs and throwing progress are always monitored by our coaching staff.
Rhapsodo (with report)
Trackman (with reports)
Edgetronic High-Speed Camera (with report)
All bullpens will be performed on dirt mounds in cleats under the supervision of our coaches – and applicable technology present.
Pitchers who need to get innings as part of their overall development plan can easily throw against live hitters on the showcase field adjacent to our facility.
Athletes participating in this program will start and finish throwing a bullpen on our brand new biomechanical markerless motion capture system, THEA. Our system records athletes using an 8-camera setup. The cameras give us the ability to upload the data we collect and create a 3-dimensional visual model of their bullpen session. By using markerless motion capture systems, we will be able to serve athletes in a real-life, on-field environment with arguably the best quality/accuracy. That model will explain in detail, in terms of biomechanics, what the athlete is doing on the mound, and will provide a number of visual tools that will help us better understand the pitcher’s delivery. We’ll use this to create a report outlining what they do, how they do it, why they do it, and – most importantly – the coaching intervention.
We will be capping this program to ensure exclusivity and ensure each athlete receives the time and coaching they deserve. This program will sell out quickly, so delaying enrollment may limit your ability to gain access. You can know more by contacting [email protected].
CSP Elite Baseball Development Podcast: How Pitching Injuries Happen
Posted on March 2, 2023 at 5:21 am by Eric Cressey
I’m flying solo for this week’s podcast, as I discuss some of the causes of modern pitching injuries. Everyone wants to scrutinize the mechanics extensively, but there are many other considerations we have to take into account. Before we get to that though, a special thanks to the show’s sponsor, Athletic Greens. the head http://www.athleticgreens.com/cressey And you get a free 10-pack of Athletic Greens travel packets with your first order.
Sponsor Reminder
This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement containing 75 whole food ingredients designed to support your body’s nutritional needs in 5 key areas of health: 1) Energy, 2) Immune System, 3) Gut Health, 4) Hormones Support and 5 ) healthy aging. the head www.AthleticGreens.com/cressey And claim my special offer today – 10 free travel packs – with your first purchase. I use this product daily and recommend it to our athletes as well. I would encourage you to give it a shot – especially with this great offer.
Podcast feedback
If you like what you hear, we’d be thrilled if you’d consider subscribing to the podcast and leaving us an iTunes review. You can do so here.
And, we welcome your suggestions for future guests and questions. Just email [email protected]
Thank you for your continued support!
Sign-up for our free baseball newsletter today and get instant access to a 47-minute presentation from Eric Cressy on personalizing the management of overhead athletes!
CSP Elite Baseball Development Podcast: The Broken Business of Baseball Showcase with Dr. Peter Kriese
By Eric Cressey on February 23, 2023 at 6:22 am
We are sports medicine orthopedists and researchers. Welcome Peter Kriese to the latest podcast for an in-depth look at how participation in the showcase relates to pitcher injury rates. This talk draws heavily from Dr. Creese’s two groundbreaking studies on the topic and offers some important insights to help players, parents, and coaches plan for the safe long-term development of pitchers. We also chat about the diagnosis and treatment of spondylolysis (stress fractures) of the lower back in extension/rotation sport athletes.
Special thanks to this event’s sponsor, Mark Pro. the head www.MarcPro.com And enter coupon code CRESSEY at checkout to get an exclusive discount on your order.
This episode is brought to you by Mark Pro, a state-of-the-art EMS device that uses patented technology to create non-fatiguing muscle activation. Muscle activation with Mark Pro facilitates every phase of the body’s natural recovery process—similar to active recovery, but without the extra effort and muscle fatigue. Athletes can use it as long as they need to ensure a more complete and quick recovery between training or games. With its portability and ease of use, players can use Mark Pro while traveling between games or relaxing at home. Every MLB team’s players and coaches – including more than 200 pro pitchers – use Marc Pro. Check out the Marc Pro for yourself and use promo code CRESSEY at checkout www.MarcPro.com For exclusive discounts on your order.
Podcast feedback
If you like what you hear, we’d be thrilled if you’d consider subscribing to the podcast and leaving us an iTunes review. You can do so here.
And, we welcome your suggestions for future guests and questions. Just email [email protected]
Thank you for your continued support!
Sign-up for our free baseball newsletter today and get instant access to a 47-minute presentation from Eric Cressy on personalizing the management of overhead athletes!
For rookie runners and marathon masters alike, your journey to the finish line begins before race day. In the weeks and months leading up to your race, you’ll need to invest significant time and energy in training—whether your goal is to finish with a personal best time or to finish at all.
That said, training for a marathon or 5k isn’t always as straightforward as running. But with some 5k and marathon training tips, you can make the most of your training schedule and run a good, safe race.
So without further ado, here are four training tips to get you ready for race day.
#1 Have a training plan
Most runners train for about two months for a 5k race,1 While some marathoners spend up to 24 weeks preparing.2 In either case, those who maximize training time with a strategically crafted 5k or marathon training plan can achieve their desired results.
Training plans are beneficial for endurance runners of all experience levels because they lend focus and organization to the conditioning process. Some runners choose to create their own training schedule, but if you’re not an experienced runner, you’ll find that a predetermined plan makes the process easier, especially if you’re not sure how to start training for a 5k or marathon.
Whichever route you go, make sure your 5k or marathon training plan includes the following elements:
Training sessions that gradually increase in difficulty
Built-in days for rest and recovery
Different exercises and workout routines
If you decide to create your own training plan, read our guide on how to create a personalized workout routine for you.
#2 Don’t overtrain
While it is important to make the most of training, you should be careful not to overdo it. There’s a fine line between pushing yourself to achieve your goals and pushing yourself to the point where you burn out before you even get to the starting point.
For that reason, one of the top tips for running a 5k is to start where you are. If you’re still new to running, you’ll want to start with smaller, less strenuous, micro workouts and work your way up to more vigorous, longer workouts.1
If you’re training to be a marathon runner, be sure to keep your workouts to a manageable length. In general, your run should last between two and a half to three and a half hours.33 While it may seem like filling training with long runs will put you in a good place to run the 26.2 miles of a marathon, four or five shorter runs per week may be more effective.
#3 Consider cross training
Chief among the marathon training tips is to increase your strength by incorporating running as well as exercise into your routine. If you are looking for one Strength training for runnersCross training is very helpful.
While it may seem counterintuitive to spend some of your training time on non-running activities, cross-training can have considerable benefits for runners of all stripes. Focusing on running can help you master your form and prepare you for a long run, but adding other forms of exercise like strength training promotes full-body fitness, helping you train better and avoid running injuries that can torpedo you. can do Your goals.
Plus, cross-training is an opportunity to mix things up and keep your training lively and fun There are many exercises that pair well with marathon and 5k training, including:4
swimming
Biking
Jumping rope
Rollerblading
Cross-training is easier if you have a well-equipped gym at your disposal. For example, at Choose Fitness, you can find a variety of exercise machines, swimming pools, Team training Enhance your training and improve your performance in big events and more. Just search for “choose”. gym near meFind a nearby location.
#4 Eat well
Eating a healthy, energy-dense diet is key in tips for running a 5k and marathon. This is especially true during training when daily workouts place high demands on energy levels that your work and other responsibilities may already be taxing.
To that end, your training diet should be heavy on energy boosters like protein, carbohydrates, and fat.5 It should contain healthy amounts of essential vitamins and minerals. This means eating things like:
fresh fruit
Whole grains
vegetables
Lean meat
Low-fat dairy foods
Besides knowing What to eat before a workout And later, you should also pay attention to your eating schedule and your calorie intake. having breakfast, lunch, And Dinner is essential during training. And since endurance runners burn calories faster than the average person, you’ll want to include healthy snacks in meals to make up for lost calories.
Train well at Chuze Fitness
Whether you’re training for a marathon, a 5k run, or some other physical fitness goal, this is a supportive community to help cheer you on from the sidelines. The community that awaits you Choose Fitness.
At Chuz, people from all levels of the fitness ladder come together to exercise, have fun, and encourage each other to push their limits. We offer several clean and well-equipped locations, a friendly and talented staff to answer all your practice questions, and incredible tools to keep you motivated, such as groups Fitness class And our exclusive iChuze app.
If you’re looking for a new gym, the choice is clear: Choose Fitness.
Reviewed by:
Ani is Vice President of Fitness at Chuz Fitness and oversees the Group Fitness and Team Training departments. He had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding and all things wellness.
Source:
Mayo Clinic. 5K Run: 7-Week Training Schedule for Beginners. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/5k-run/art-20050962
Asics. How long does it take to train for a marathon? https://www.asics.com/gb/en-gb/running-advice/how-long-does-it-take-to-train-for-a-marathon/#
Runner’s World. 25 Rules for Successful Marathon Training https://www.runnersworld.com/uk/training/marathon/a36969929/successful-marathon-training-rules/
women’s race The dos and don’ts of cross-training for runners. https://www.womensrunning.com/training/cross-training/dos-and-donts-of-cross-training-for-runners/
The Marathon Handbook. Marathon Training Diet: What to Eat When Training for a Marathon https://marathonhandbook.com/marathon-training-diet/
Fitness is about setting goals, kicking your own butt to achieve them, and then setting higher. Whether you’re hoping to build muscle, run a marathon, or simply prove to yourself what you’re made of, proving your worth takes equal parts patience, strength, and courage, even if it’s just to yourself.
But when you feel like your ambition is hitting a wall, you’re probably wondering how to build up the stamina and keep going.
Well, as always, we have your back. Here are three tips to increase stamina and push yourself as far as you can in the gym.
#1 Consistency Breeds Champion
The best advice anyone can give you on how to build stamina comes from MLB legend Hank Aaron, who once said, “Consistency is everything. You have to be able to do things over and over again.”
Of course, Hank was talking about baseball, but his wise words are just as relevant to your endurance journey. Pushing yourself in your workouts means showing up for each one with unwavering determination, dedication and commitment.
Inevitably there will be days when all you need to do is lace up for your long run or go Fitness class At times it feels like a workout in itself. But if you’re exhausted from your micro-workout, lethargic from lack of sleep, or just not in the mood, you owe it to yourself to keep up your energy levels and follow through.
When you do, you don’t only Have the satisfaction of keeping your words to yourself. The fact is, the more consistently you engage in stamina training, the more you’ll get out of exercise. And consistency can help increase stamina for the following benefits:1
Consistency helps you develop an exercise habit faster than intermittent exercise
It keeps your muscles loose, light and ready for performance
It trains the body to adapt to new challenges and overcome them
If you need help finding How to Stay Motivated to WorkoutWe have the guide for you.
#2 Build on rest days
As you push past your old physical limits and set your sights on new ones, it’s important to remember that consistency isn’t about hitting the gym six days a week or running eight miles every morning before the sun rises. You also need to be consistent in giving yourself time out of your workout routine. Once you learn how to create a workout routine for yourself, it’s important that you remember to include rest and recovery time.
If this sounds like a contradiction to our first tip, it’s not. It is true that building stamina requires you to constantly overcome it. But make time for rest and recovery in Breakthrough, you may have a better shot at avoiding the type of burnout that tempts you to skip a workout here and there.
What’s more, building in “rest days” is actually better for your body. Every workout causes microscopic damage to your muscles (at least, if you’re working out correctly).2 And in the process of healing themselves, your muscles gain strength and mass.
Finally, rest days aren’t just an integral aspect of strength building; They’re also a key to keeping your workout routine safe and productive. Rest days are beneficial because they help:3
Improve your next workout
Reduce your risk of injury
Relieves muscle fatigue
#3 Fuel up with energy-boosting foods
A well-rounded, balanced diet that leans toward strong proteins, energizing whole grains, and a colorful array of fruits and vegetables is non-negotiable if you want to build stamina.4
The food you eat should give you a high enough energy level to get through your workout And Release enough nutrients to help your muscles, bones and joints recover. means to know What to eat before a workout and later.
Tips for a meal plan that builds good stamina:5
Hugs for breakfast – Sleep may be relaxing for you, but it’s a lot of work for your body. In the morning, be sure to rev it up with a healthy breakfast that includes nutritious foods and beverages such as juice, fresh fruit, whole grains, and low-fat dairy.
Be smart about snacks – Snacking throughout the day is okay, especially if those snacks fill your tank for your stamina training. That means ditching the candy bar for a granola bar, protein bar, fresh fruit smoothie or peanuts.
Enjoy a post workout treat – It is a good idea to enjoy a meal within two hours of a workout session, ideally one that is rich in carbohydrates and protein.
And of course, don’t forget to drink plenty of water and other fluids to stay hydrated. Take extra care to drink a healthy amount of water while you’re working out, and hydrate right before and after your session so dehydration doesn’t sap your stamina.
Push yourself further with Choose Fitness
A final insight on how to build stamina is to join a gym where you feel encouraged to pursue all of your physical fitness goals. For more and more people, that’s the gym Choose Fitness.
At Chuz, we’re proving that fatigue and burnout are no match for the support that comes from a gym with friendly, talented trainers, an innovative Ichuz Apps to keep you motivated, and fellow fitness freaks who check their egos at the door.
Ready to choose a different type of gym? Just search for “choose”. gym near meFor a convenient location, then say hi. We’ll be here when you do.
Reviewed by:
Ani is Vice President of Fitness at Chuz Fitness and oversees the Group Fitness and Team Training departments. He had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding and all things wellness.
Source:
National Institute for Fitness and Sport. In training, consistency is the key to your fitness goals. https://www.nifs.org/blog/in-training-consistency-is-the-key-to-your-fitness-goals
UC Health. Rest and recovery are important to an athlete’s physiological and psychological well-being. https://www.uchealth.org/today/rest-and-recovery-for-athletes-physiological-psychological-well-being/
Healthline. Are rest days important for exercise? https://www.healthline.com/health/exercise-fitness/rest-day#benefits
US Department of Health and Human Services. https://www.hhs.gov/sites/default/files/fitness/pdfs/nnm_tipsheet.pdf
Mayo Clinic. Eating and exercising: 5 tips to maximize your workout. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506
Let’s face it—most of us lead incredibly busy lives. And in addition to managing our jobs, families, and homes, we all also have personal goals that fit: ie Finally Finish retiling that bathroom floor, get a stack of books gathering dust on your nightstand, or catch up on your favorite true crime series in a while. In the spare moments when we catch our breath between work and play, it’s no wonder there’s so little time for exercise.
If this is true for you, it’s time to reap the benefits of a high-intensity micro workout. Imagine your muscles burning like they do after a long workout, but in a fraction of the time.1 Plus, you can break out a micro workout almost anywhere, and you don’t have to be in a gym to fit one in (although gym resources such as Choose Fitness (can expand your workout options).
So, how can you incorporate a micro workout? To save you some time, we’ve rounded up 4 of the best micro workouts to help you tackle your goals in a flash. We’ll keep it short and sweet.#1 HIIT for the win
What is a HIIT workout?? When you combine short bursts of vigorous exercise with short rest periods, you can improve heart health, anaerobic capacity, and weight loss—so if those are your goals, this micro workout might be your best bet.1 This high intensity interval training (HIIT) workout takes just 20 minutes.
Edit them HIIT workouts for beginners For each 30 seconds, rest for 90 seconds before moving on to the next exercise:
Mountain climbers – Start in a high plank position, arms straight and hips high, as you kick each knee into your chest as quickly as possible. After 30 seconds, you should try to catch your breath.
High knee kick, raised arms – Stand with your feet shoulder-width apart and raise your hands in the air with your palms facing each other. Run in place, making sure to kick as high as your knees will go. Land on the balls of your feet and lift your chest for 30-seconds.
Jump Squat – Stand with your feet slightly more than hip-width apart and facing slightly apart. Drop down into a squat to just below the knees, then jump into the air and come back for a controlled landing. Repeat for 30 seconds.
Frogger – Begin again in a high plank position with your hands directly under your shoulders. Now use your core to jump your legs up and your arms out – into a low squat position. Then, jump your feet back, back into plank. Repeat.
skater – Stand on your left leg, raise your right leg behind you, lean your upper body forward. Your right hand should be in front of your body, and your left hand up and behind you. To reverse the position, lift your body up and swing your right leg and arm out to the side, land on your right leg and swing your left leg up and back while holding your left arm in front of you. Now return to your starting position. Repeat these wide-side jumps until you have 30 seconds.
Be sure to rest for a full 90 seconds between each exercise. If you don’t have time for a full 20-minute workout, you can select half of the exercises for a shorter, 10-minute version.
#2 The Four-Minute Shredder
Looking for a short workout with even higher intensity? Try this micro workout that will get you thoroughly winded in under five minutes. This workout involves four rounds of 40-second high-intensity exercise, followed by only 20 seconds of dedicated rest. Here are the movements:
First round – Squats
Two episodes – Highlighting above
Three rounds – Mountain climbers
Four rounds – Alternate between all exercises – squats, pushups, mountain climbs and repetitions.
Perform each movement for a full 40 seconds, using all the strength you can muster, and again—although the time is shorter—dedicate 20 seconds to rest after each intense exercise.
#3 Stair Microburst
If you have a flight of stairs with at least ten steps at your disposal, try this stair climbing sequence for a ten minute micro workout. This workout involves going up and down the stairs in five cycles, doing a combination each time:
First ascent and descent – Get up and down naturally.
Second ascent and third ascent – Go up the stairs very quickly.
The fourth ascent – Go up and down two steps simultaneously trying not to use the rail.
Fifth Ascension – Go up the stairs two at a time.
Repeat this cycle once or twice for an effective cardiovascular and strengthening micro workout that targets your leg muscles and gets your heart pumping. There are extras Stair climbing facility If you continue this workout as well, you can get
#4 Jump Rope Micro Workout
This five-minute workout requires only minimal equipment—a jump rope—and only for the first practice. If you don’t have a jump rope, try swapping it for another round of jumping jacks. Do each of the following for exactly one minute and rest for one minute after the fourth exercise, before repeating if desired.
jump rope – Jump with your feet together and maintain a good pace for one minute.
plank – With your elbows on the ground, shoulder-width apart, maintain the plank position for one minute.
lungs – For one minute, take giant steps, lowering each knee almost to the ground.
Jumping Jack – An often underrated exercise that engages the entire body and bears its full weight, you’ll want to repeat this simple move for a minute.
rest – For one minute, take a much-needed breath before repeating this cycle.
Choose Fitness strives to support your fitness goals wherever you are
In just a few minutes, you can turn your spare time into a strength-building workout.
At Choose Fitness, we know how valuable your time is, and that’s why we aim to help you achieve your goals with quick workouts and accessible equipment. If you want more inspiration for a workout you can complete anywhere, anytime, take a look Ichuz With app fitness classes, meditation and live stream workout sessions, this dynamic app has everything you need to fit it into your routine.
Reviewed by:
Ani is Vice President of Fitness at Chuz Fitness and oversees the Group Fitness and Team Training departments. He had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding and all things wellness.
Source:
One of the Plos. Twelve weeks of sprint interval training improves indicators of cardiometabolic health as much as traditional endurance training despite a fivefold lower exercise volume and time commitment. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075
Reviewed by: