The Plan

One of the essential Keys to success is to have a plan. For some of you that may mean getting ready for the national Bouts coming up while for others it may mean getting ready for next year or simply feeling better day to day. Exercise can be a difficult and somewhat intimidating area for many individuals and most gyms don't help put people at ease. I should say most people in gyms don't help put people at ease. I personally believe that this is because exercising often brings to light the very essence of our insecurities. Whether it is something we don't like physically about ourselves or the fact that we feel lost among the plethora of information, often times conflicting with one another, and are scared to do anything for fear that we will have our bodies or our egos hurt. Most of you are currently involved with roller derby in some capacity and one thing I appreciate about this sport in particular is the athletes ability to compete in whatever fashion they see fit. Some are ultra competitive while others just need a release for their aggression and a social network that is face to face rather than facebook(don't get me started). I would assume that most of us are looking for a combination of all of these things and that is how we are going to proceed from here. Over the coming months, we are going to lay the foundation for a body that both has the potential to look amazing as well as perform to it's fullest potential in life, sport, or whatever else you would care to use it for. We will be working with several different elements of the fitness equation and looking to improve incrementally. The plan will have a loose fitting schedule that you can tailor to your own schedule for maximized results. Monday and Thursday you can count on a resistance type workout that will be relatively low impact. Tuesday and Friday we will focus more on cardio. Wednesday we will be looking at core and plyometric training(if this doesn't make sense, it will be explained in the workouts). Weekends will be more focused on nutrition and odds and ends. So that is the basic overview of the plan from here. Today is Wednesday so plyos and core is up. Have a great day!!!

5 min warm up
Stretch
2x 25 meters high knee jogging
2x 25 meters butt kickers
2x 25 meters karaoke steps(each side)
2x 25 meters skipping for height
2x 25 meters skipping for distance
2x 25 meters bear crawl
2x 10 squat thrusts(burpees)
2x 25 negative crunch
2x 25 regular crunch
2x 10 plank into push up position and back(start in plank form, raise form elbows to hands and back down to elbows)
5 min cool down
Stretch

Enjoy!

J