4 Moves to Build Power

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Who doesn't want to build power? And be stronger? I know I do...especially things that will help be build power endurance. I am going to share 4 simple moves that will help you do this! All you will need it a Medicine Ball or you can even do these without weight depending on where you are at with your fitness!

1.       Squat & Push.

·         With the medicine ball in front of your chest, squat straight down. Be sure to not allow your knees to extend beyond your toes.

·         At the lowest point of your squat push the medicine ball straight out away from your body.

·         Pull the medicine ball back towards your chest and stand back up to start position.

·         During this movement, also be sure your core is locked in. Keep everything strong and steady and focus on movement and not speed.

·         Do 10-15 Reps

2.       Lunge & Twist.

·         Stand square and hold the medicine ball out in front of you with your elbows bent at a 90 degree angle.

·         Lunge forward with one leg. Be sure to keep your core tight and steady.

·         Twist your torso to the same side as the extended leg.

·         Step back to your square stance and then repeat using the other foot.

·         Do 10-15 Reps on each side.

3.       Jump Split Lunge. (Ever since my baby this is hard for me but do your best!)

·         Start in lunge position with your back knee almost touching the floor.

·         Hold the medicine ball out in front with the elbows bent at about a 90 degree angle.

·         Jump upward switching your feet and then landing in the same position with the back knee almost touching the floor.

·         Maintain a strong core and good posture. Also be sure to keep your shoulders back throughout the movement.

·         Keep jumping while alternating leg positions.

·         Do 10-15 Reps on each side.

4.       Jump Shots.

·         Start with feet shoulder width apart.

·         Squat down with your medicine ball, keeping your torso straight and your core tight.

·         Tap the medicine ball to the floor.

·         Come back up from squat position and pull the medicine ball straight up into the chest.

·         Jump straight up pushing the medicine ball up overhead.

·         Pull back into chest and repeat.

• Do 10-15 Reps on each side.

Repeat all of these workouts 2-3 times or even start with 1 and feel your legs getting stronger and stronger. It is a good idea to work your legs 2 times a week and maybe on some weeks even as much as 3 times.

Also a tip for all you runners out there...keep in mind on speed days/track days it is a good idea to lift as well. Don't forget about your strength in addition to the cardio! For example, yesterday after our track workouts we headed to Lifetime and did a Barbell class that Debbie actually taught! Killer day of speed and strength but will reap the rewards.