Please Note: There are wide gaps between clips. But it will work. This is a Workout I made: Enjoy!!!! 1. Stretch – Start off with some toe touches (About 1½ Min.) 2. Behind The Back – Move the ball in a circular motion, start at the ankles, and move all the way to your head. Hand the ball off from one hand to another around your body. (About 3 Min.) 3. Run – Start at the baseline (Below the goal) and go to the free throw line and back, then to half court and back. Do this 5 times while sprinting at full speed. (About 2½ min. Depending on skill level.) 4. Dribble Drill – Dribble the ball with dominate hand halfway across the court and with your non-dominate hand the rest of the way. Do this 8 times. Try to look at a spot on the goal or on the wall so that you dont look at the ball. (Time Depends On Level Of Skill) 5. Shooting Drill – Start at the post (Close in to the basket) and shoot five from one side, then the other side. Work your way out to the three-point arc. (About 6 Min.) 6. (Optional) Three-Point Drill – Start in the corner and try to make two from that spot, then move to a new spot and do the same. Try to work all the way around the 3 point arc. 7. Turn-Around Jumper – Start at half court and dribble to the free throw line with dominate hand then swap hands, plant your non-dominate side foot, and twist so that your are no longer facing the goal, then turn and shoot in one motion. Do this 10 times. (About 4 Min.) 8. Lay-up Drill – Start at the three point arc …
CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com You will start this workout with a warm up of 3 exercises. The first exercise is a Prisoner Squat. With your feet shoulder width apart, keep your elbows back (your elbows always have to be back for this exercise to be effective) and hips back. Squat down and up. Beginners can do a simple bodyweight squat with your arms straight out in front of you. Do these for 10 Reps. The next warm up exercises are pushups, however, if you are a beginner, do kneeling pushups. The last warm up is a stick up against the wall (shoulder blades together and up against a wall) or inverted rows with a bar. You can also use a rear deltoid raise to warm up the upper back and increase shoulder mobility. Go through this warmup circuit 2 times with 8-15 reps depending on your fitness level. If you are a beginner, do 8 reps or even 5; whatever warms you up, but not too much. Now we’ll move right into the supersets. I havent used these exercises in any TT workouts before this, but they are all variations of exercises I do use. Superset 1 The first exercise in this superset is an Alternating 1-arm dumbbell press. You will not be able to use as much weight as you do for your 2 arm presses. Lie on the bench and press both arms straight up. Hold one arm at the top as you bring the working arm down. Do 6 reps per side. Move immediately into a Deep Step-Up . With regular step ups, you are close to the bench and drive straight up, but with these you …
www.tapdancemadeeasy.com Lose weight while actually having fun with the newest DVD offering from the popular instructional series Tap Dance Made Easy. Introducing Tap Dance Made Easy Vol 4: Cardio Workout! DVD Features: Two 25 minute continuous cardio workouts: one Basic and one Intermediate. Tap shoes are recommended, but not required. The Basic routine is comprised of basic tap steps such as ball changes, shuffles, flaps, that are incorporated a gentle, seamless workout. The Intermediate routine incorporates basic steps as well as more challenging steps such as buffaloes, time steps, pullbacks, and faster music tempos that result a more vigorous workout. Knowledge of basic tap dance technique is suggested, which can be learned from the Tap Dance Made Easy DVD series Vols 1-3, or in a live class. Each routine begins with a short stretching routine and ends with a cool-down. Non-stop/continuous music for each routine. Two camera angles (front angle and side angle) help you see the instructors feet as he dances the routines along with you. Bonus feature: a step-by-step instructional breakdown of some of the transitions and sequences of each routine. This feature allows you to learn some of the trickier steps in the video out-of-tempo and hear helpful hints from the instructor. Its a way you can work on your technique and then apply it in the context of your workout! Difficulty Level: Beginning through Intermediate
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