4 for CORE 

March STRENGTH Madness

4 Weeks - 1 area of focus each week
WEEK 1: LOWER BODY
WEEK 2: UPPER BODY
WEEK 3: CORE
​WEEK 4: Full Body

FEBRUARY CHALLENGE: CARDIO FITNESS TESTS

The following tests can be altered or modified to suit your needs. Make sure when retesting yourself you follow the exact same protocols. 
Running/Walking tests can be performed swimming.

DIRECTIONS: 
-JOIN the Facebook group!
-Choose 1-3 cardio fitness challenges from the list below - OR create your own!
-Test yourself ASAP during the first few days of February. Record the results and note any changes you made to the protocols or anything that may have impacted the results (e.g. sickness, stress, weather)
-Repeat the same test(s) at the end of the month. OPTION: Repeat the same test(s) every week to stay motivated and to possibly see more progress.
-Focus on incorporating more cardio workouts into your weekly schedule. 
-Log your progress or even your struggles on the facebook page for support. 

MAXIMAL TESTS- These tests will most likely cause you to give an all out effort. Not recommended for those who are new to exercise or have any heart related conditions. 

• PACER Test- 
• One Mile Run
• BRUCE PROTOCOL- Treadmill

SUB MAXIMAL TESTS- These tests are more appropriate for individuals who are not used to exercising or may not be able to perform under extreme cardiovascular stress. 

• COOPER 12 Minute Run/Walk
• One Mile Walk: 
• YMCA 3 Minute Step Test
• Astrand-Rhyming Cycle Ergometer Test
  

ATHLETIC/AGILITY TESTS- 

• AGILITY LADDER FOOTWORK: Choose a footwork pattern and perform the patter as many times as possible in one minute.
• 2 Minute Jump Rope Count: Jump rope as quickly as possible for 2 minutes. Record how many jumps. 
• Lateral Cone Taps: Set up 2 cones a specific distance apart (6-12 feet suggested). Side shuffle between the cones counting how many times you can tap the cones with your hand. 
• AGILITY T-Test

RUNNING TIPS
--videos coming soon--

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STRONG LIKE BULL CHALLENGE #1

Jump Rope

TIPS

• choose a jump rope that is the proper length. stand on the center. handles should be able belly button high. 
• practice on a smooth flat surface
• less is more - the more movement you put in the more wasted energy. 
• keep  arms down at side, elbows slightly bent. turn the rope by rotating the wrists. 
• stay on the balls of your feet and only jump a couple inches off the ground- enough to get the rope under. 

Completing a 5K

Whether you make this your 100th 5K or your first, cross that finish like Strong Like Bull! There is a 5k happening in the area practically every weekend. Show your support and complete one while wearing a Strong Like Bull sticker or T-shirt. 

Check out LOCAL 5k road races HERE

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Pushups

A pushup progresses from leaning on a wall, to a table, to a bench, to all the way on the ground to then elevating your feet/legs. Go through each variation and pick one that you can do no more than 5 before you have to stop. That's the variation to work on!

Cartwheel

It doesn't have to be a perfect 10 but you need 2 major things to happen:  upper body needs to be strong enough to support your own body weight and you're core needs to be strong enough to stabilize the movement. 

• bench hop overs using the rhythm "hand hand foot foot"
• handstands against the wall. get used to having your whole body weight supported by your arms. 
• core stability is a must - planks, planks, and more planks

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Plank​ Hold

Hold a forearm plank for just 90 little seconds. Must be a perfectly straight and fixed position. No bending the hips or dropping the hips. 

Think:

• shoulder directly over elbows
• hands may be together or shoulder width apart
• Elbows are 90 degree angle
• neck in line with your spine - eyes are gazing down
• core is tight
• on the toes - feet together or up for shoulder width apart
• BREATHE easy - in through the nose out through the mouth

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