Aspire Fitness

Hard Work Generates Results

Let’s keep building on all your hard work. This week we’re working on spacial awareness and foot speed. So get your legs warmed up and let’s push hard. The goal of this week is lots of reps in the little amount of time. Keep pushing hard, the Dirty Donkey is creeping up on us!
July-21,-2014 (747x1024)

The Workouts

  • 1.01 | Skipping – 4 x 60 Seconds
  • 1.02 | Two Foot Hops Front/Back – 4 x 30 Seconds
  • 1.03 | Two Foot Hops Left/Right – 4 x 30 Seconds
  • 1.04 | Floor striders – 4 x 60 Seconds
  • 1.05 | One Legged Bosu Balance – 4 x 30 Seconds or One Legged balance
  • 1.06 | Side Plank With 2 Point Toe Touch – 4 x 15 Reps
  • 1.07 | Box Striders – 4 x 60 Seconds
  • 1.08 | One Legged Hops Front/Back – 4 x 15 Seconds
  • 1.09 | One Legged Hops Left/Right – 4 x 15 Seconds
  • 1.10 | Two Foot Hops Diagonal – 4 x 30 Seconds

Exercises

Skipping | Standard skipping with rope.
Two Foot Hops Front/Back | With your feet together jump forward and backwards over an imaginary line. Be sure to keep your weight on your toes.
Two Foot Hops Left/Right | With your feet together jump from Left to Right over an imaginary line. Be sure to keep your weight on your toes.
Floor striders | Starting in a lunge position, one leg forward and one back with 90 degrees at both knees. Now jump up and switch your foot position. The goal is to be airborne for as much time as possible.
One Legged Bosu Balance | While standing on one leg on a BOSU ball, keep your balance. To make this exercise harder you can lift your unsupported leg up to 90 degrees. Once this becomes to easy close your eyes. Be sure to put yourself in a safe position without anything that you could fall on.
Side Plank With 2 Point Toe Touch | While in a side plank position, supported by one hand and your feet with your torso perpendicular to the ground, extend your leg straight in front of you while bring your top arm to touch your toe. Return to start and raise your leg straight up and touch your toe at the highest point.
Box Striders | With a short box (about 6”) place one foot on the box with the other on the ground. Jump up and switch the position of your feet. Be sure not to just toe tap but to have your foot touch the top of the box.
One Legged Hops Front/Back | While standing on one leg jump front to back over an imaginary line. Be sure to keep your weight on your toes. Try to make you switch between feet as smooth as possible with as little break as possible.
One Legged Hops Left/Right | While standing on one leg jump left to right over an imaginary line. Be sure to keep your weight on your toes. Try to make you switch between feet as smooth as possible with as little break as possible.
Two Foot Hops Diagonal | With your feet together jumping in a diagonal motion over an imaginary line. Be sure to keep your weight on your toes and keep your hips square, try not to rotate your hips.