Outside's Shape of Your Life, Part III: Flexibility
4 weeks - $9.95
Total Hours: 18
Total Hours: 18
Can’t touch your toes? We’ll help you change that. Part three of Outside magazine’s National Magazine Award winning fitness program introduces the exponential benefits of improved FLEXIBILITY. Along with interval training workouts and two days a week of basic strength training, you’ll get a fun and energizing 20- to 30-minute yoga regimen based on the fundamentals of Ashtanga. WHAT TO EXPECT: Three days a week you’ll be in the pool, or on the road or trail, for 30- to 60-minute cardio workouts, including interval training and tempo workouts aimed at raising your lactate threshold. On strength days (two days a week) you’ll get a complete regimen of standard weight-room lifts with one key adaptation: all the exercises take place on your feet or a stability ball. Lifting on a wobbly platform develops your core, a muscle group that transfers strength gains to real sports. Most important this month: Flexibility. On cardio days, we’ll prescribe a 20- to 30-minute Ashtanga yoga routine for the back end of your endurance workout. This routine is perfect for people who have completed month one or two of the Shape of Your Life program, or anyone who is looking to add range of motion to their mix of strength and endurance exercise.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Other
Endurance
Planned Time: 1:00:00
Flexibility takes center stage in month three of The Shape of Your Life, and your first assignment is to include a 20- to 30-minute yoga routine after each endurance workout, in this order: Sun Salutation, Warrior I, Triangle Pose, Back Stretch and Hamstring Stretch, Full Boat, and Tree Pose. Don't have a clue what we're talking about? Don't worry, we'll explain each of these poses in detail in today's workout description. And though classes are not mandatory, we do suggest signing up for a few beginner Ashtanga sessions to make sure you learn proper form and yield the maximum benefits from each pose. Done correctly, our 20- to 30-minute Ashtanga series will work as a flexibility-enhancing cooldown to your continuing heart-rate endurance work three days per week. As for that heart-zone work, which also begins today, you'll increase duration as the weeks go on. If you followed last month’s plan, the schedule will be the same: zone-specific intervals on Fridays, increased duration in weeks 2 and 3, and reduction in week 4, with a final-day lactate-threshold test. If you are interested in learning more about this workout--and the training philosophy behind the exercises you'll be doing--be sure to read our complete story at: http://www.outsideonline.com/fitness/flexibility/The-Big-Bend.html IMPORTANT NOTE: If you're just joining us, we highly recommend that you complete month one and two of the Shape of Your Life Program. If not, we advise you to consult your physician before you start any training program. Assuming you have a solid fitness foundation already, we also recommend that new participants perform our Lactate Threshold test before getting started. The lactate threshold (LT) is the exercise intensity at which lactic acid starts to accumulate in the blood stream. The higher you can push this threshold, the faster you can go. Our test will help you set a benchmark, and you can check your progress on the final day of this month's plan. Here's how: On a flat route (ideally a track) after a warm-up, run 1 mile at 5 beats below your lactate threshold heart rate, or Zone 3 (Z-3) heart rate, which is 75 to 90 percent of your maximum heart rate. Mark your time on the run. If you've raised your lactate threshold, this run will be faster than last month's. For more on heart rate training, see today’s pre-workout comments.
Planned Time: 1:00:00
Flexibility takes center stage in month three of The Shape of Your Life, and your first assignment is to include a 20- to 30-minute yoga routine after each endurance workout, in this order: Sun Salutation, Warrior I, Triangle Pose, Back Stretch and Hamstring Stretch, Full Boat, and Tree Pose. Don't have a clue what we're talking about? Don't worry, we'll explain each of these poses in detail in today's workout description. And though classes are not mandatory, we do suggest signing up for a few beginner Ashtanga sessions to make sure you learn proper form and yield the maximum benefits from each pose. Done correctly, our 20- to 30-minute Ashtanga series will work as a flexibility-enhancing cooldown to your continuing heart-rate endurance work three days per week. As for that heart-zone work, which also begins today, you'll increase duration as the weeks go on. If you followed last month’s plan, the schedule will be the same: zone-specific intervals on Fridays, increased duration in weeks 2 and 3, and reduction in week 4, with a final-day lactate-threshold test. If you are interested in learning more about this workout--and the training philosophy behind the exercises you'll be doing--be sure to read our complete story at: http://www.outsideonline.com/fitness/flexibility/The-Big-Bend.html IMPORTANT NOTE: If you're just joining us, we highly recommend that you complete month one and two of the Shape of Your Life Program. If not, we advise you to consult your physician before you start any training program. Assuming you have a solid fitness foundation already, we also recommend that new participants perform our Lactate Threshold test before getting started. The lactate threshold (LT) is the exercise intensity at which lactic acid starts to accumulate in the blood stream. The higher you can push this threshold, the faster you can go. Our test will help you set a benchmark, and you can check your progress on the final day of this month's plan. Here's how: On a flat route (ideally a track) after a warm-up, run 1 mile at 5 beats below your lactate threshold heart rate, or Zone 3 (Z-3) heart rate, which is 75 to 90 percent of your maximum heart rate. Mark your time on the run. If you've raised your lactate threshold, this run will be faster than last month's. For more on heart rate training, see today’s pre-workout comments.
Workout #2 : Strength
Strength
Planned Time: 0:45:00
Day one of functional strength training. If you followed us through month 2 of the plan, you’ll find this workout to be slightly abbreviated from ten to eight exercises this month to prepare you for next month's speed and power drills.
Planned Time: 0:45:00
Day one of functional strength training. If you followed us through month 2 of the plan, you’ll find this workout to be slightly abbreviated from ten to eight exercises this month to prepare you for next month's speed and power drills.
Workout #3 : Other
Endurance
Planned Time: 1:05:00
Endurance training, followed by our Ashtanga yoga routine.
Planned Time: 1:05:00
Endurance training, followed by our Ashtanga yoga routine.
Workout #4 : Strength
Strength
Planned Time: 0:45:00
Strength training.
Planned Time: 0:45:00
Strength training.
Workout #5 : Other
Endurance
Planned Time: 1:10:00
Interval training.
Planned Time: 1:10:00
Interval training.
Workout #6 : Other
Endurance
Planned Time: 1:00:00
Endurance and Stretching workout.
Planned Time: 1:00:00
Endurance and Stretching workout.
Workout #7 : Strength
Strength
Planned Time: 0:45:00
Strength training.
Planned Time: 0:45:00
Strength training.
Workout #8 : Other
Endurance
Planned Time: 1:05:00
Endurance and flexibility workout.
Planned Time: 1:05:00
Endurance and flexibility workout.
Workout #9 : Strength
Strength
Planned Time: 0:45:00
Strength training. This program stresses quality over quantity. Make sure you perform each repetition with the best form possible.
Planned Time: 0:45:00
Strength training. This program stresses quality over quantity. Make sure you perform each repetition with the best form possible.