FREE VIDEO TRAINING SERIES Body Weight Warm Up, Stretch Out, Cool Down "Sports do not build character. They reveal it."
--Heywood Broun
ARTICLE BY MIKE STEFANO
Rediscover Body Weight Training (BWT) and prepare for any intense activity such as kettlebell lifting. In the last year, the biggest focus of my training has been with kettlebells, but it's time to integrate some of what I've learned with the ancient wisdom of Hatha Yoga.
Below, I've presented two separate workouts. The first routine is designed to be performed before really intense work. This is in addition to any warm up done utilizing a lighter version of the actual activity (walk before you run, swing a light kb before a heavy one).
Most of the movements are borrowed from Yoga, but holds will be short (3 to 10 seconds or less) with a rep range of 3 to 10. This will keep things dynamic, moving, and help generate some body heat. Depending upon your strength and range of motion, the Bar Hang and Piriformis Squat are optional*.
Get you physician's approval before starting any new exercise program. If any of the movements cause more than slight discomfort discontinue immediately.
WARM UP
before intense exercise do this...
·Rope Pullover - 5 to 10 reps each direction
·Side Bend - 3 to 5 reps with brief pause
·Fwd Bend - 3 to 5 reps with brief pause
·Alt Leg Fwd Bend - 3 to 5 reps with brief pause
·*Bar Hang - hang once for 10 to 30 seconds
·*Piriformis Squat - 3 to 5 reps with brief pause
VIDEO #1: Pre-Workout Warm Up
After your workout is over, heart rate, breathing rate, and blood pressure are all high. To safely reverse the process, low intensity activity is recommended by medical professionals. The following routine will provide just enough work to taper pulse and breathing, while you're still moving.
Hold times vary. Go through the exercises in the order listed. Depending upon your flexibility and range of motion, the Yoga Squat is optional*.
COOL DOWN
after intense exercise do this...
·Cat - 3 reps with brief pause
·Downward Dog - 3 reps, 3 to 10 sec hold
·Cobra (transition dog to cobra) - 3 reps, 3 to 10 sec hold
·Bridge - 3 reps, 3 to 5 sec hold
·Piriformis Stretch - 1 to 3 reps, 3 to 10 sec hold
·*Yoga Squat (to standing) - 3 to 10 reps with brief pause
VIDEO #2: Post-Workout Cool Down
Mike Stefano currently owns and operates The East Coast Kettlebell Club, a Kettlebell and Firefighter Fitness Training Center on Long Island, NY. For local area programs, click the appropriate link:
>>kettlebells | >>firefighters | >>workshops
MICHAEL STEFANO is the creator and author of the Firefighter's Workout (Harper Collins 2000). Mr. Stefano is a also an AKC kettlebell coach, fitness writer, contributor to eDiets, eFitness, and Firehouse.Com. Michael's articles have appeared on AOL, MSN, and Yahoo! His workouts have been featured in magazine and newspapers from around the country, as well as in numerous network and cable TV segments. He also offers an online version of his custom program, via a comprehensive 22-point fitness profile.
ARTICLE BY MIKE STEFANO
