For us, sport and competition begin with health and safety. To be our best, to be the fastest, and to accomplish our goals we must take care of ourselves first. It's time to stop, so that we're able to keep going.

We are all facing difficult times at the moment, and though the opportunity will come when we can enjoy our sports in the outdoors again, now is a time to train at home and we want to help.

 

DAY 3

STRENGTH TRAINING

MATERIALS

MILK CARTONS OR PACKS OF SODA
(DEPENDING ON INDIVIDUAL STRENGTH)
A TOWEL
A CHAIR

 

WORK OUT

FOUR SEQUENCES IN THE CIRCUIT
You’ll do 40 seconds of each exercise in a sequence, resting for 30 seconds between exercises and 2 minutes between each sequence. You’re not trying to exert strength as much as you’re trying to move quickly with the weight you’re holding. You’ll do each exercise for as many repetitions as possible in 40 seconds.

1. 

BICEPS WITH MILK CARTONS OR SODA PACKS

The exercise begins standing with a milk carton in each hand and your arms stretched down towards the ground and glued to your sides.

Without moving your elbows away from your body, lift the cartons to your shoulder height.

 
2.

ALTERNATE SPLITS. WITH A MILK CARTON IN EACH HAND

Step forward with one leg and bend your back knee until it touches the floor.

From this position, stand up and return to the starting position.

3.

SHOULDERS (LATERAL FLY)

Sit on a chair with a milk carton in each hand. Lean forward to rest your chest on your legs with your arms hanging down in line with your shoulders.

Lift the milk cartons out to the sides, arms parallel to the floor, until they are at the height of your shoulders, and then lower them back to the starting position.

4. 

LATERAL JUMP

As in the previous exercises, you’ll hold a milk carton in each hand. Place a rolled up towel on the floor and stand next to it.

The exercise consists of touching the milk cartons to the floor on one side of the towel and from that position jumping up and over the towel, landing the other side.

When you land, do not lock your knees, but continue bending them until the cartons touch the ground again.

5. 

TRAPS

Stand up, arms stretched downward and glued to the front of your legs, again holding a milk carton in each hand. Lift them up, along your chest, raising your elbows high, to the height of your clavicles.

From that position, stretch your arms forward until they are completely outstretched, parallel to the floor, and then return to the starting position.

6. 

LEGS

This time with squats. Stand with your feet shoulder-width apart and hold the milk cartons (you could also hold a box of up to 6 cartons, and hug them to your chest).

From this position, lower your body as much as you can without lifting your heels up off the ground. At this point, lift back up to the starting position.