Veronica Delfino: Here is a way to take your run to an entire new level. Hi, I am Veronica with watchmojo.com. Today, we are learning a workout that you can add to your daily run.
Diego Czul: Today we are going to do an outdoor workout. We are going to work on the legs, we are going to work on the arms. We are going to work also in the chest and in the abs a little bit. We are going to start with an exercise that involves the full body. We are going to work on the butt a little bit, we are going to work in the thighs and we are going to work in the shoulders and the whole core. You have a nice shoulder-wide stance. We are going to go down, okay, that's going to be our squat. Then we are going to go right up and we are going jump high on the air. Keep in mind your back is straight and your shoulder wide stance.
The next exercise we are going to do is called dog squats. We are going to have a -- again have a shoulder wide stance. We are going to squat and then we are just going to walk to the front, keeping your legs flexed, okay. So we are just going to walk, like this. This exercise focuses on the thighs and on the under gluteus. Keep in mind your back is straight here, good. Then now we are going to focus a little bit more in the core, so we are going to start with the normal crunch. Your legs should be 90 degrees, okay. Put your arms around your chest like and X. Make sure you chin is going to stay always at the same altitude, you are not going to like swing your head, go up and hold it on the top. Holding the contraction at the top is the most important part of this exercise and this type is the one that is going give you more results.
You can also combine this exercise with another exercise that's going to work a little bit more on the obliques, on the sides of your abs. You're going to do the crunch. Then on the top, you are going to turn, hold it, and then you're going to go back, and slowly down. So this is going to work more on the sides of your abs and the sides of your core. Just we are involving the rotation of the core.
We are going to do now two different kind of pushups. We are going to do a pushup that is designed for the pectorals so it's mainly the chest area. Then afterwards, we are going to do a pushup that involves the triceps. So the first exercise we are going to do is a wide pushup. So you are going to put your arms wider, okay, perfect. Then we do back straight, you're going to go down slowly and then go up. Perfect.
The second pushup we are going to do, we are going to put our hands on the side of our body, so like here, exactly and the elbows are going to be pointing backwards. Remember to keep your back straight. If you can't, you can use your knees. Now remember to have your elbows as far as possible to your core, there you go.
Veronica Delfino: How many times do we do each of these as you showed us?
Diego Czul: Well, you have two choices for this workout. You can either do each exercise after the other one, so completing a circuit at the end and then you are going to do three circuits, three sets or you can do each exercise individually for three times, three sets and that complete your workout.
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