Aerobics

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Team Xplore's picture
Team Xplore
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Some of the plyometric and calisthenic exercises I usually throw into my workouts. This workout is structured as a circuit with short rests for stretching. 3 Rounds with some miscellaneous exercises here and there.

24 Hour Fitness in San Francisco, CA - October 12, 2008

Exercises are listed as follows:

Round 1:
Reverse Crunch x 10
Reverse Crunch Extensions x 10
Circular Straddle Kick Ups x 10
Extensions to Kick Ups x 10
Medicine Ball Side Pass Bicycles x 60
Sitting Straddle Stretch (Front)
Sitting Straddle Stretch (Left)
Sitting Straddle Stretch (Right)
Pulsing Push Ups x 20
Left Forward Lunge Stretch
Right Forward Lunge Stretch
Downward Dog Calves/Achilles Stretch
Single Leg Box Press Jumps (Right Leg) x 15
Single Leg Box Press Jumps (Left Leg) x 15
Front Bar Stretch (Left Leg)
Front Bar Stretch (Right Leg)
Side Bar Stretch (Left Leg)
Side Bar Stretch (Right Leg)
Pulling Quad Stretch From Standing (Left Leg)
Pulling Quad Stretch From Standing (

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Unique indoor cycling training videos featuring World Champions Mark Cavendish & Peter Kennaugh of Team Sky. The sessions have been designed to appeal to cyclists of all abilities. Visit 3LC.tv for more details or read below.

Three Legs Cycling, 3LC.tv lets you train with World Champion Mark Cavendish and Olympic Gold Medal Winner Pete Kennaugh of Team Sky as they ride alongside their lifelong friends on their home turf - the Isle of Man.

Each of the 5 DVD's 3LC have produced so far focuses on a specific cycling discipline - Sprinting, Time Trialing, Climbing, Road Racing and Ladies Road Racing. From here all you'll need is a turbo trainer or an exercise bike and one of our DVD's.

The 1st series showcases an all-star cast of current and former Manx cyclists including:

Mark Cavendish - 2011 World Road Race Champion & TDF Green Jersey Winner (Team Sky)

Peter Kennaugh - 2012 Olympic Gold Medal Winner (Team Sky)

Steve Joughin - Twice British National Road Race Champion

Rob Holden - Former British Criterium Champion

Elliot

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Alycia Darby's picture
Alycia Darby
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Get fit with a fun pole dance workout using X-Pole's top-of-the-line pole dance and fitness equipment! All X-Pole products feature the most advanced engineering in the world of pole fitness and have been developed in consultation with leading dancers and fitness instructors to meet the demands of pole dance professionals.

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Team Xplore's picture
Team Xplore
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My personal training client Karen Getting a boxing workout in Brooklyn, NY

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Team Xplore
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UHC Pro Cycling Training Camp in Tucson, AZ - February 2010.

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Alycia Darby's picture
Alycia Darby
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8-Week Series to Get A Better Body!

Exercise - Muscle - Weight - Reps or Time - Comments

Bent Over Kick-Backs Triceps 1 pound each hand 20 reps Bend knees deeply, use core, back is flat

Jumping Jacks Heart/Cardio N/A 1 minute

Hip Raises Hamstrings 8 pounds in lap 20-30 reps Balance the weights on hips

High Knees Heart/Cardio N/A 1 minute

Bicep Curls with Elbows on stomach Biceps 4 pounds each hand 20-30 reps Bend knees slightly, palms face up

180 Jump Squats Heart/Cardio N/A 1 minute

Single Sided Lunges Quads 4 pounds each hand 20-30 reps Alternate the foot stepping forward, the heel absorbs the impact

Toe Taps Heart/Cardio N/A 1 minute

Lateral Raises Shoulders 1 pound each hand 20-30 reps Keep a very slight bend in the elbow

Jack and Punch Heart/Cardio N/A 1 minute

Standing Side Leg Lifts Hips/Abductor N/A 20-30 reps Hold onto wall for balance, Flex foot

Floor Taps Heart/Cardio N/A 1 minute

Incline (hand on bench, feet on floor) Push Ups Chest N/A 20-30 reps Done on knees or

Team Xplore's picture
Team Xplore
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Team Xplore's picture
Team Xplore
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Trainer David Macdonald takes you through a quick and effective interval cardio training routine that you can do anywhere.

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