| One of my favorite exercises for total body strength | | | | 8.Stand up, placing your hands back on your hips. |
| and conditioning is the Eight-count bodybuilder. This | | | | This exercise should be done at a moderate cadence, |
| exercise should be familiar to military folks, but I will go | | | | and should be executed using controlled movements |
| through it by the numbers for those of you unfamiliar | | | | throughout the set. If you feel your form begin to |
| with this great exercise. The start position is standing | | | | break down, stop, take a breather for about 30 |
| straight up, with your feet together, and your hands on | | | | seconds or so, and continue your set. This exercise |
| your hips. Make sure to clear out a bit of floor space | | | | will get your heart rate up, and will provide a workout |
| around you, so you don't hurt yourself, and/or put your | | | | for all your major muscle groups. Is it a perfect |
| foot through the TV. | | | | substitution for running? Of course not, but it will |
| 1.From the start position, squat all the way down and | | | | definitely benefit any runner who wants to mix it up a |
| put your hands on the ground. Your eyes should be | | | | little bit. Also, this exercise will help strengthen your |
| looking slightly in front of you, not down at the ground. | | | | shoulders, which will come in handy by reducing |
| 2.From this position, kick your legs straight back. You | | | | shoulder fatigue and “hunching” during a race. |
| should now be in the front leaning rest position, or the | | | | That improved strength will also carry over to a more |
| starting position for a push-up. Your feet should be | | | | forceful arm pump...which can translate into greater |
| together. When viewed from the side, your body | | | | stride rate...leading to greater speed. |
| should form a generally straight line. | | | | If you are a beginner, start out with one set of 10 |
| 3.Spread your feet as wide as you comfortably can, | | | | repetitions to get the hang of this exercise. Once you |
| while supporting your body weight with your arms. | | | | feel like you have it, you can add another set or two. |
| Your eyes should still be looking about 5-7 feet in front | | | | Rest between your sets should be kept to a |
| of you. | | | | minimum...no more than 30 seconds. 10-20 seconds |
| 4.Bring your feet back together so you are back in the | | | | would be even better. Work up to doing 20 |
| starting push-up position. | | | | repetitions per set (or more, if you can), but keep your |
| 5.Lower your body as a unit into the down position of | | | | rest periods brief. The whole point of these is to get |
| a push-up. This should be a controlled motion, and not | | | | your heart rate up, and help improve your |
| a “flop”. Your eyes are still looking forward. | | | | cardio-respiratory fitness. To help you keep track of |
| 6.Raise your body as a unit back into the starting | | | | your reps, count your sets off like this. 1, 2, 3, 4, 5, 6, |
| push-up position. | | | | 7, ONE...1, 2, 3, 4, 5, 6, 7, TWO...and so on. |
| 7.Bring your knees towards your chest, so that you | | | | Enjoy! |
| are in the same position you were in for step 1. | | | | |