3 Olympic-inspired moves to add to your training routine
Do you want to train like an Olympian? In honor of the most historic sporting spectacle on Earth, we are going international with an interval training routine that incorporates workouts from around the world. Train like a champion with this gold medal-winning workout.
Athletic Event: Single-Leg Romanian Deadlift
Who needs an Olympic torch when you can light up your legs with a dynamic derriere deadlift? This exercise challenges your stability while targeting the hamstrings and glutes. For beginners, use your body weight as resistance until you become comfortable with the exercise. Progress by incorporating free weights with each repetition.
Rules: 3 sets of 10-12 repetitions
Keep your body weight in the heel of the grounded foot
Swing the elevated leg back until it is parallel with the floor
The body forms a straight line from head to heels during the extension phase
Athletic Event: Bulgarian Split Squat
If you want to bulk your booty, stop wasting time on exercises that don't do squat! The Bulgarian Split Squat requires no equipment, burns fat rapidly, and gets you stronger faster. When it comes to your quads, hamstrings and butt, don't settle for the bronze.
Rules: 3 sets of 10-12 repetitions
Take a large step away from a sturdy chair, and rest your back foot on its surface
Hinge back at the hips, maintaining your body weight in the front heel
Explode off the ball of your foot, landing in a deep squat
Athletic Event: Russian Twist
Don't let the name of this exercise fool you. While the Russian Twist may sound like a cute little name for a vodka-based cocktail, you will be begging the barbell-tender for a chaser to sooth your stomach after this belly burner. This torso twisting, balance-based exercise is used by many athletes to build a stronger core.
Rules: 3 sets of 12-15 repetitions. Hold each twist for 2-3 counts on each side.
Sit so the body forms a "V" at the knees
Elevate your feet, and lean back to form a 45 degree angle between the floor and your back
Slowly twist your body from side to side (the slower, the better)
In the game of life, inspire yourself by always going for the gold.
Earn it.
To learn more about the types of classes Ashley offers, visit ashleyblakefitness.com.
Read more Sports Doc for Sports Medicine and Fitness.