A brick workout is a workout frequently done by duathletes and triathletes that involves biking and running consecutively. The workout is helpful to train the body to change from bike to run, as well as to cut time off the transition changing from bike to run.
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Stand tall with your arms by your sides. Pull your navel towards your spine so that your core muscles are working.
Focus your eyes 10 to 15 feet ahead and keep your shoulders relaxed. Bend your elbows at a 90 degree angle and cup your hands lightly, rather than clenching your fists.
Leading with the heel, take a step forward with your right foot and move your arms in opposition (i.e. as your left arm moves forward, your right moves back). Transfer your weight through the heel of your right foot
The cross trainer is a machine that offers a cardiovascular workout with variable intensity settings to mimic running. It features handles to help you maintain a neutral spinal position. This is a great way to reduce excessive strain on your joints and the handles aid in exercising more muscle groups simultaneously.
The elliptical machine offers a cardiovascular workout with variable intensity settings to mimic running. This is a great way to reduce excessive strain on your joints and a longer stride helps burn calories efficiently.
Hiking consists of walking through varying terrain, often within natural environments. This is a great way to improve cardiovascular endurance while enjoying the beauty of the great outdoors.
Starting Position: Stand with hands by your side, gripping the handles, with the rope behind your feet. Don’t have a jump rope? No problem, just use your imagination.
Movement: Stay on the balls of your feet as your lift the rope over your head and under your feet. Repeat with a consistent rhythm. Avoid jumping too high, keep the knees bent and twirl that rope (or imaginary rope!)
Alternate Movement: Step over the rope, one foot at a time, instead of jumping over it.
The Recumbent bike is a machine that resembles an outdoor bicycle with a reclined position. Resistance settings allow you to control the intensity of your workout, and a larger seat distributes your weight more evenly.
Keeping your knees slightly bent, place your feet in a V position with your toes apart. Extend your arms out to either side for help with balance. When you feel comfortably balanced, push outwards with one skate, rolling forwards on the other. Be sure to wear proper safety gear and watch for obstacles vigilantly.
The rowing machine offers a cardiovascular workout similar to rowing a boat in a lake. Exhale when you pull and inhale when you recover to reduce excessive strain on your back.
Improve your cardiovascular and respiratory healthy by running regularly. In addition to the numerous physical benefits, running is a great way to relieve stress. Improving the quality of your life has never been this simple!
Feel like the hardest workout you did today was shoveling your way out. Log it and see the calories you burned.
Starting Position: Begin in a low squat position, flex from the hips to sit back and down so that your quadriceps are nearly parallel to the ground and your spine is active and upright.
Movement: Stay low and take a giant side step to the right bringing your left leg and foot behind the right. Stay low and return the left leg and foot to the squat position. Take a giant step to the right bringing your right leg and foot behind the left. Go from side to side as quickly as you can and pretend you’re Apolo Anton Ohno!
Alternate Movement: Perform the movement at a slow, steady pace.
Spinning is an indoor aerobic exercise performed in a group setting. Like outdoor cycling, it is great for all ability levels and will tone your quadriceps. Resistance settings allow you to control the intensity of your workout, and adjustable seats or handlebars will maximize comfort.
The stair climber mimics an endless flight of stairs and provides an efficient workout by increasing your heart rate faster than walking or running. In addition to adjusting speed or intensity settings, try stepping sideways to focus on your hips and abductor muscles.
The stationary bike is a machine that resembles an outdoor bicycle. Resistance settings allow you to control the intensity of your workout, and adjusting the seats or handlebars will maximize comfort.