Rider Fitness with Tiffany Henwood – week 12

week 12

 

Pushing your boundaries and continually testing yourself!!!

 

 

As we progress along in our fitness there comes a time when it needs to become more challenging, physically and mentally. Not only will this keep you interested but our bodies become accustomed to our particular programs or exercise regimes that we have set our selves relatively quickly. It takes anywhere from 4 to 8 weeks for you to begin to plateau in your gains, be it either strength or cardio fitness, if you stick to the same program, weight, distance, exercise etc. 

 

So in the spirit of avoiding the plateau all together I thought I would give you some ideas on how to change up your current training and let you in on some of the crazy, innovate and totally fun things I have been getting up lately.  

 

If you’re running for your cardio workout, it’s time for a change of scenery, time to turn up that street you avoid with the hill, and run up it. Take your run an extra kilometer every week or two, find some stairs or a hill to add in some interval sprints and start racing the clock. Time yourself and aim to beat the clock every run.

 

This simply applies to any form of cardio training you’re doing at the moment, if you’re rowing, riding a bike or cruising on the elliptical… time your 1km and try to beat it every session, you can do the same for any distance. 

 

We have discussed Squat, Lunge, Push up and Chin/pull up (click here to see Tiff’s previous blogs), so I will give you some great variations of these 4 simple movements to push your training boundaries.

 

Remembering your good squat form, with a DumBell in each hand, squat then then return to standing lifting the DB’s through and press over head 

 

 

Remembering your good squat form, with a Dumbell in each hand squat and upon returning to standing curl the dumbell upward toward your shoulder.

 

 

Remembering your good squat form, position a bar across your shoulders far enough back so as not to be touching any part of your neck or spine. Squat slowly maintaining balance, it will take some time for you to get to your full depth so take it slow and remember your good form!

 

 

Holding a weight plate in booth hands raise it above your head, straightening your arms and locking out at your elbows. Keep the plate still and your torso upright, lunge forward, alternating legs.

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Holding your weight plate in front of you like a steering wheel, step forward into a lunge and as you bend your knees to drop down bring the plate to your side, twisting our upper body and maintaining your balance. Return to start position and repeat with the other leg in front.

 

 

Standing with a Dumbell in each hand, raise them above your head and straighten your arms. Stepping backwards into lunge, as you drop down bend your elbows dropping the db’s behind your head. Return to start position and repeat on your other leg.

 

 

With your feet on a bench or step and your hands on the floor, keeping your body straight and braced, lower yourself in push up until your face almost touches the floor. Take it slowly at first, even if you have great flat push ups, decline puts a lot more pressure on the shoulders so be careful and take your time getting them lower and lower.

 

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These are similar to a normal push up only when you lower yourself towards the ground you will tuck your elbows in to your sides. You will feel that it really loads up the tricep muscle (the back of your upper arm) remember to brace your core and keep you body straight (not butts in the air or swayed backs).

 

 

 

In push up position with a Medball under each hand, find your balance, remembering that you want your shoulders directly over your hands. Maintaining the stability of the medballs lower yourself as you do with a normal push up.

 

 

If you have been trying to improve your pull ups but you’re stuck, this will help you improve your form. If your gym has a Powerbands, you can start with a stronger one and drop down to lesser ones as it gets easier. Just remember you will have both feet in the band so DON”T LET GO.

 

 

Renegade Row 

In your push up position, feet quite wide, with a dumbell under each hand find your balance, brace your core, try to make as little movement as possible with your hips lift one dumbell at a time in a pulling motion, lifting as high as you can, alternate arms.

 

 

 

So now for some of the Crazy Fun Stuff I have been getting up to!!! Please do not attempt any of the following exercises by yourself!!!! 

 

Even after years of training it is possible to find ways to push the boundaries and keep it interesting.

 

I have been concentrating on stability and core strength, in slow controlled exercises!!

 

 

 

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