TRAINER: The April Program

Courtney Walberg, RD, NASM-CPT | CW Nutrition for Body & Mind

It’s time to get “beach ready” as the temperature starts to heat up this spring. If you feel that you are really pushing yourself with each workout but aren’t seeing any results, you need to change the speed, duration or intensity of your workout. All of these components are key to training different muscle groups and increasing your stamina.

MONDAY: Sprints and Strength Training

Find an empty basketball court and perform the following sprint workout:

1. Perform high knees for ½ court. Sprint back to the baseline.

2. Perform butt kicks for ½ court. Sprint back to the baseline.

3. Sprint to the following lines on the court, subsequently sprinting back to the baseline before moving on to the next line:

  • Free throw line
  • Mid Court
  • Opposite free throw line
  • Opposite baseline

4. Perform 20 Burpees

5. Repeat the above sprinting exercise (#3)

6. Bear crawl 100 meters, turn around and bear crawl back to your staring position

7. Repeat the above sprinting exercise (#3)

8. Perform 20 alternating lung jumps

9. Repeat the above sprinting exercise (#3)

TUESDAY: Strength Training

Perform the following circuit routine completing each circuit three times before moving on to the next circuit.


WEDNESDAY: The Twilight Circuit

The Twilight star, Kellan Lutz, performed this “built for the beach” routine to get in shape for the movie.

1. Reverse Crunch: Lie face up on the floor with your palms facing down. Bend your hips and knees to 90 degrees. Raise your hips off the floor and crunch inward. Pause, and then slowly lower you legs until your heels nearly touch the floor. Perform 20 reps.

2. V-ups: Lie face up on the floor with your legs and arms straight. Hold your arms straight above the top of your head (in line with your body). In one movement, simultaneously lift your torso and legs (keeping legs straight) as if you’re trying to touch your toes (to form a “V”).  Lower your body to starting position. Perform 20 reps.

3. Barbell front squat to press: Hold the bar with an overhand grip that’s just beyond shoulder width apart (choose a weight based on the amount you normally squat). Allow the bar to rest on your fingers, not on your palms. Raise your elbows until they’re parallel to the floor. Push your hips back, bend your knees and lower your body as far as you can without letting your knees go past the tip of your toes. Simultaneously, push upward with your legs as you press the bar overhead until your arms are completely straight. Perform 12 reps.

4. Pushup: Get down on all fours and place your hands on the floor so that they’re slightly wider than your chest and in line with your shoulders. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible. Perform 12 reps.

5. Incline Bench press: Set an adjustable bench to its lowest incline (15-30 degrees). Lie face up on the bench and grab the barbell with an overhand grip that’s slightly beyond shoulder width. Lower the bar to your upper chest (keeping your wrist straight), pause and then push the bar back to the starting position. Keep your feet flat on the floor. Perform 12 reps.

6. Explosive pushup: Assume pushup position. Bend your elbows and lower your body. Press yourself up forcefully so that your hands leave the floor. Perform 12 reps.

7. Dumbbell lunge: Grab a pair of medium-weight dumbbells (two 10-15 pound dumbbells) and hold them at arm’s length next to your sides, your palms facing each other. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees. Pause and push yourself up to starting position as quickly as possible. Perform 12-15 reps on each leg.

8. Goblet squat: Grab a dumbbell and hold it vertically in front of your chest, with your feet slightly wider than shoulder-width apart. Keeping your back naturally arched, torso upright, push your hips back, bend your knees, and lower your body until the tops of you thighs are at least parallel to the floor. Note, your elbows should point down to the floor. Pause, and push yourself back to starting position. 12 reps

THURSDAY: Cardio

Option: Bike or Hike: Challenge yourself by increasing the speed/resistance on your bike, or by increasing the pace/incline (hill) of your hike.  Choose one of the following and hit the road:

  • Bike: 8-12 miles
  • Hike: 4-6 miles

Find a grassy patch or flat area where you can perform the following exercises at the end of your run or ride.

1. Pike Walk: Stand with your legs straight.  Bend at the waist so that your hands lay flat on the floor. Keeping your legs straight, walk your hands forward as far as possible. Concentrate on keeping your stomach tight, with your navel pulled in toward your pelvis. Take tiny steps to walk your feet forward to your hands, ending in the starting position. Repeat for 5 repetitions.

2. Straight arm side bridge: Lie on your left hip with the outer side of your left leg flat on the floor and your upper body propped up on your left arm. Arm should be straight you’re your palm on the floor. Pushing against the floor with your left arm, raise your hips and legs off the floor and simultaneously lift your right arm straight up in the air so your body form at “T.” Hold for a 3 seconds and lower your hips and right arm. Perform 10 repetitions on each side.

3. Glute Bridge with Abduction: Lie on your back with your knees bent, feet flat on the floor. Riase your hips so your lower back is off the floor. Holding this bridge position, straighten your right leg and move it out to the side as far as possible. Keep your hips up (no drooping). Slowly bring the leg back in, lower your foot to its starting position, and slowly lower your hips to the floor. Repeat with your left leg. Perform 10 repetitions on each side.

FRIDAY: Strength Training

Perform the following circuit routine completing each circuit three times before moving on to the next circuit.

SATURDAY: Running + Core

Running Work:

  • At a local park or on the treadmill, start at a jog pace at approximately 60% VO2 max for ~3 minutes.
  • Increase your pace to a run speed at 80-85% VO2 max for 8 minutes.
  • Recover in a jog speed at 65% VO2 max for 2 minutes and conserve energy for the upcoming sprint.
  • Increase your pace to a sprint speed at 90-95% VO2 max for 2 minutes.
  • Recover in a jog speed at 65% VO2 max for 1 minute.
  • Increase your pace to a run speed at 80-85% for 3 minutes.
  • Finish with a sprint at 90% VO2 max for 1 minute.
  • Total cardio= ~20 minutes (alternate speeds to increase your metabolism and stamina)


One leg Swiss Ball Lunge: Place a Swiss Ball on the ground behind you, and then reach back with your left leg and rest the top of your foot on the ball. Now lunge forward with your right leg. Repeat 15 repetitions on each leg (equals 1 set). Perform 2-3 sets.

Jump Squats: Clasp your hands behind your head. Stand with feet hips width apart, facing straight ahead. Squat down (making sure your knees do not go beyond your toes) and jump up explosively, landing in a squat position. Perform 12 repetitions, 3 sets.

Swiss Ball Wall Squats: Position a Swiss ball between your lower back and the wall, leaning your weight against the ball, roll it down the wall as your squat (as if you were sitting into a chair). Focus on keeping your back straight and balanced against the ball. Perform 10-12 repetitions, 3 sets.

Swiss Ball Incline Pushups: Place your hands, palms down and several inches apart on top of the Swiss ball. Keep your legs straight behind you, forming a straight line from your head to your heels. Hold your core tight and perform 6-8 pushups (repetitions) slowly while maintaining your balance. Do 3 sets.

Swiss Ball Back Extension: Lie facedown over a Swiss ball so that it’s beneath your hips. Secure your feet under a heavy chair or anchor. Arch upward until your body forms a straight line. Perform 15 repetitions, 3 sets.

SUNDAY: Recovery Day

Use this day to stretch for longer periods of time and perform the self-myofacial release exercises as needed. Incorporate yoga to relax your muscles and joints and prevent injury. Hydrate appropriately, rest and allow your muscles to repair.

For more nutrition and fitness tips, or sports specific training and pre/post workout nutrition, contact me, Courtney Walberg, Registered Dietitian and Certified Personal Trainer.

References:

  1. Clark, Micheal, Lucett, Scott, and Corn, Rodney. National Academy of Sports Medicine Essentials of Personal Training. Third Edition. Baltimore: Lippincott Williams and Wilkins, 2008.
  2. Men’s Health. Weider Publications, LLC. March 2011. Distance Trail Running.
  3. Men’s Health. Weider Publications, LLC. January 2011. Celebrity Fitness- Kellan Lutz Workout.
  4. Men’s Health. Weider Publications, LLC. March 2011. Pushup and Sprint Drills for More Muscles.

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