Cindy: Hey everyone it's coach Cindy here, coming to you live from Santiago. I about to demonstrate for you the probably about specific, beach state conditioning workout and my lovely assistant Daniel is going to demonstrate the moves for you. We are going to go through a 40 minutes, circuit workout, we are going to sample each actions live, so you how to do right if you are doing yourself, or if you are doing at with your team or with your kids, you know how to demonstrate it for them yourself not do it right.
All you are going to need the stopwatch timing is very important. We are doing 45seconds on, 15 seconds off, and you can’t deviate from that are right, the timing is very important. So we are going to jump right into get in to the first exercise, remember you want to do these exercise as fast as you can for the whole 45 seconds. So you don’t want to start out at 100% and end up at 10% by the time the 45 seconds is done.
Here the first exercise we are going to go, 45 seconds on, Daniel is going to sample it for you. It’s high knees. Okay go ahead. So you want to do this is as fast as you can, 45 seconds, knees up and then we are going to rest for 15 seconds. Alright, and next exercise is either So we are going to jump, by the side, push up the outside leg, swing upon and make sure the back leg, is swinging also behind you, good and rest.
The next one, we are going to start out, this one is slow it takes some coordination. It's called in and out. So we are going to do four steps this is for speed. Go ahead. Out, out, in, in. Good, if once you get the rhythm you want to do that one as fast as you can for the 45 seconds. Good then we are going to rest. Moving right on to next one this is probably toughest one this is squat jump one hand between your legs, you are going to explode up every time, alternative end. Up good remember again a full 45 seconds, it doesn’t seem like a long time but when you are doing this it seems like forever and rest.
Here the next one, very volleyball specific. We are going to do reaching lunges out forward on a 45 degree angle. Now this is not a regular line just not a full bend in the back leg. The back leg stays almost straight, you reach over and very importantly you come up tall, which mean everyone is good and rest. The next exercise 45 seconds you are going to do two foot diamond jumps. So you are going to pretend the standing in front of you go ahead, jump around four jumps in a diamond shape. Push back in the diamond. Four jumps, side, front, side, back. 45 seconds again and then we are going to rest.
Alright another quick speed one put a line in front you. You are going to go over and back for as fast you can. Quick feet, quick feet, quick feet, good jump and rest. Here this next one is a double shuffle and hands going to go side to side two big steps stay low. Transfer position back and forth, good 45 seconds push up that leg, and rest.
The next one, double time put down your hands, and try that now. It's very important that you are speed switching here. I am going to show you how not to do this, go-ahead, Dan, if you just wait, just for you -- when you running. This is got on - Go back to the right way, each switch back and forth 45 seconds and rest. Good job.
That’s the end of the Cindy, you are going to rest for 1 minute and then you are going to repeat that course for to one more time. 45 seconds on, 45 seconds off, once you got the second set, you are going to take a 2 minutes rest. Grab some water, catch your breath and then we are going to go right in the super legs.
Super legs is a set of four leg exercise that help improve your verticals and you want to do these as fast as you can. You want to tire the legs out. So the first of the is regular a sport, just going to demonstrate a few, but you are going to do four of these.
25 keep your back up nice and straight. Good, and then as soon as you done your 20 quickly you are going to go right in here lunges at 45 degree angle, good. 20 of these as fast as you can do them, then right away you are going to go in the 20 split jumps. Jump good, no players between using you want toes passage by the time you done 20 of these you are going to be ready withdraw. Now you are going to do 10 spot jumps. Try this is the killer, watch you are tired good and rest.
You can rest for one minute and then we are gong to do another set of those. Stay one side we are going to move down to the towel. We are going to go right into core. Here we are going to do core steps, 25 exercise we are going to get upper abb we are going to get the side abb. You are completed to get through the lower abb and then we are going to one of those at every thing. Like okay. First one just regular crunch. Fine your hands, very important you are keeping chin up, you always want to be able to put an apple on to your chin is very important tight don’t pull on them on that and you are going to do 25 of these.
Push the belly into the stands. Next one your going to cross one leg over then you are going to bring your opposite elbow up to the outside of its knee. Because do 12 of these on each side of 25. Same thing apple always has to be under the chin. Now switch legs. Good twelve of that leg. Chin up. Good job. Put the leg down. And now we are going to work on the lower abb., leg goes straight up, keep above just above the ground just 2 inch above the ground, and you are gong to split and come together. Way and together and very important here we don’t want to allow this back arching of the ground so if you need to put your hands under your back put your hands down there. Like that that will help you to stomach down, if your back comes out its going to hurt your back. Keep your stomach flat we should know that, this is good.
Your last one hand up above your head this one is going to get the full entire core like straight up in out and we are going to do --- these. Come up reach good and important here you don’t want your legs touch the ground or your hands touch the ground. Hey again we are going to do 25 of these. Four 25 we are going to 100 abbs. Okay in last exercise and most important that we involved in volley ball player is his shoulder.
So we are going to turn over we are going to do some stagger push ups. Can I start with the hands together only doing 10 of these you are going to step out this right with your hands. Push up, come back to the middle push up and come back to the left. Good that’s one okay we are going to do 10 of those so the set of three is one push up. Good and push up last push up and back to the centre. Good job and last we are going to do one more set of those and then you are good to do. You want to do a little bit of job to cool down and finish with some stretching and that’s your feet stick conditioning workout number 1. Have fun and we will see you at the beach.
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