Train like a pro athlete with these 5 key moves

Whether you’re training for a race, want to dominate on the sports field or are simply looking to stay active, try these moves. (Shutterstock)

Whether you’re training for a race, want to dominate on the sports field or simply looking to stay active, then, these 5 moves will take your fitness to the next level and improve your athletic performance.  

Jump squats

Area trained: builds explosive power in your lower body and strengthening your core

 

(Photo courtesy: Vahdaneh Vahid)

(Photo courtesy: Vahdaneh Vahid)

  • Stand with your feet hip-distance part
  • Quickly lower yourself into a squat position
  • Keep your hips back and thighs parallel to the floor
  • Explode, getting as high as possible
  • Land softly on the balls of your feet before quickly sinking back into a squat, and repeat

 

Press-ups

Areas trained: chest, triceps, core

 

(Photo courtesy: Vahdaneh Vahid)

(Photo courtesy: Vahdaneh Vahid)

  • Start in a plank position with your hands slightly wider than shoulder-width apart
  • Tighten up through your core, ensuring your back is flat
  • Bend your arms to lower your body until your chest is about 1cm from the floor
  • Drive back up to the starting position where your arms are extended

 

Romanian deadlift – (you’ll need a bar)

Areas trained: hamstrings, lower back, glutes

 

(Photo courtesy: Vahdaneh Vahid)

(Photo courtesy: Vahdaneh Vahid)

  • Hold the bar with an overhand grip approximately shoulder-width (your thumbs should brush the outside of your thighs)
  •  Place your feet approximately hip-width apart, with knees soft and your feet straight ahead
  • Maintaining a flat back position, bend forward at the hips, lowering the bar towards the floor
  • Reverse the position, extend your hips and return to the start position

Turkish Get-up

Areas trained: shoulders, core, glutes, oblique’s (side)

 

(Photo courtesy: Vahdaneh Vahid)

(Photo courtesy: Vahdaneh Vahid)

  • Lie on your back and hold a kettlebell or dumbbell in your right hand, straight above your shoulder, arm vertical
  • Position your left arm out to the side and bend your right leg so that your right foot is alongside your left knee
  • Pushing off your right foot, roll onto your left hip and up onto your left elbow
  • Push up onto your left hand and holding yourself up on your left hand and right foot, lift yourself up off the ground, then thread your left leg back to a kneeling position
  • You will be in a kneeling position with your left knee on the floor, right foot on the floor and the kettlebell or dumbbell locked out overhead in your right hand
  • From the kneeling position, move into a standing position and then, reverse the movements to come back down to the starting  position on the floor
  • Repeat on the other side

 

Barbell bent-over row

Areas trained: upper back, biceps

 

(Photo courtesy: Vahdaneh Vahid)

(Photo courtesy: Vahdaneh Vahid)

  • Hold the bar with an overhand grip approximately shoulder-width (your thumbs should brush the outside of your thighs)
  • Start with your feet hip-width apart in an offset stance with your right foot slightly staggered behind the left
  • Take up the same position as you would for the Romanian deadlift (your knees slightly bent and your torso bent forwards at your hips at a 45-degree angle)
  • Row the barbell up to your ribcage and then return to the starting position
  • Perform 8-10 reps of each exercise one after the other in a circuit, resting between sets if you need to

 

Once you’ve completed a circuit of all five of these, return to the start and repeat.

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Last Update: Wednesday, 20 May 2020 KSA 09:50 - GMT 06:50
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