Aquajock
Cathlete
Good morning, sportsfans! I thought I'd put up a little power walking workout idea I've been working on, for those who want a little variation for that particular motif (either in the gym on a track, or outdoors in park walking trails). For this, you need a CD "Discman" (if they're making those anymore) or an audiocassette Walkman that you can load up with music of a certain beats-per-minute ("BPM") range, something to hold the player in (one of those waist packs maybe), and absolute indifference about what you look like to the people who pass you on the track or the trail.
The workout is designed to intersperse power walking intervals with short, sharp power-drill bursts. Select music that is within your walking speed (I'm at 140 bpm to start but it took a while to get there). There are a ton of aerobics music companies, including Power Music and Dynamix (and Muscle Mixes) that you can get CDs from that offer up-tempo music that runs 45 to 60 minutes per CD.
Just dress out, load your CD or portable tape player with the appropriate music, head on out and do the following:
5-minute walking warm-up (usually the length of a song); then
At the beginning of each new song, perform 32-40 reps of the following power drills; then at the end of each power drill resume power walking:
Squat thrust climbers
Squat-thrust legs out/in on floor
Squat-thrust with a push-up
Vertical jumps in place
Jacks / modified plyo jacks / plyo jacks / plie jacks
1-legged hops (equal number of hops per leg)
Fast scissors into Running Man
Plyo lunges ("power scissors" or "explosive lunges")
Ice breakers (for added intensity "break" both arms simultaneously, rather than alternately as Cathe does in Boot Camp and Cardio Kicks)
Kickbox front kicks
Kickbox side kicks
Kickbox front / side kicks
Kickbox front / rear kicks
Jacks and non-traditional upper body / arm motion
High-knee runs
Fast-foot runs with boxer’s flurry
Fast-foot runs feet out and in
Jack + high-knee lift
Use your imagination
Have fun!
A-Jock
The workout is designed to intersperse power walking intervals with short, sharp power-drill bursts. Select music that is within your walking speed (I'm at 140 bpm to start but it took a while to get there). There are a ton of aerobics music companies, including Power Music and Dynamix (and Muscle Mixes) that you can get CDs from that offer up-tempo music that runs 45 to 60 minutes per CD.
Just dress out, load your CD or portable tape player with the appropriate music, head on out and do the following:
5-minute walking warm-up (usually the length of a song); then
At the beginning of each new song, perform 32-40 reps of the following power drills; then at the end of each power drill resume power walking:
Squat thrust climbers
Squat-thrust legs out/in on floor
Squat-thrust with a push-up
Vertical jumps in place
Jacks / modified plyo jacks / plyo jacks / plie jacks
1-legged hops (equal number of hops per leg)
Fast scissors into Running Man
Plyo lunges ("power scissors" or "explosive lunges")
Ice breakers (for added intensity "break" both arms simultaneously, rather than alternately as Cathe does in Boot Camp and Cardio Kicks)
Kickbox front kicks
Kickbox side kicks
Kickbox front / side kicks
Kickbox front / rear kicks
Jacks and non-traditional upper body / arm motion
High-knee runs
Fast-foot runs with boxer’s flurry
Fast-foot runs feet out and in
Jack + high-knee lift
Use your imagination
Have fun!
A-Jock
