Aspire Fitness

Hard Work Generates Results

Can you feel the anticipation… we’re getting so close to race day. Give this challenge a go… some semi-basic moves that will help you with all those fun obstacles!
Aug-4-2014

The Workouts

  • 1.1 | Pushup Rows – 5 x 10 Reps
  • 1.2 | Two Foot Hops Front/Back – 5 x 30 Seconds
  • 1.3 | Iron Cross – 5 x 15 Reps
  • 1.4 | Planks – 5 x 90 Seconds
  • 1.5 | Two Foot Hops Left/Right – 5 x 30 Seconds
  • 1.6 | Reverse crunch with twist – 5 x 20 Reps
  • 1.7 | 3 Point V-Sit – 5 x 10 Reps

Exercises

Pushup Rows | With two dumbbells under your shoulders, place your hands on the dumbbells. In a high plank position with your toes on the ground and hands gripping the dumbbells, lower your chest to the ground between your dumbbells. Push yourself back up to the starting position, from the high plank position engage your core and pull a dumbbell up to the side of your ribs. Lower the dumbbell back to the ground, do another pushup and repeat for the other side.
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.
Iron Cross | Laying flat with a weight stretched out behind your head. Raise your legs straight up while bring the dumbbell up and over to one side, return to start and repeat for other side.
Planks | Face down with your weight on your forearms and toes, maintain a straight line between your shoulders, hips, knees and ankles. Hold this position for the set amount of time. Be sure not to sag in the hips.
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.
Reverse crunch with twist | Laying on your back with your legs straight up in the air, raise your hips off the ground by “pushing” up on your feet. While pushing up, rotate your legs in the vertical axis, almost like a corkscrew. Try to keep your legs vertical the whole time. And lower your hips slowly back to the ground.
3 Point V-Sit | While Laying on the ground with your arms stretched out above your head and your legs straight. Bring your right hand towards your left foot as you raise your left leg, return to start and repeat for the other side. Now bring both hands towards both feet while raising your legs off the ground. Your shoulders should be off the ground for all three parts of the movement, only touching the ground during the transitions between each part.