Many of us have dreamed of at one time or another of getting a personal train, but most of us can’t afford it. At this moment there is FIFA fever all around and what could be better than getting a training program that has been designed than none other than Olympic soccer medalist Lauren Sesselmann who won bronze in the 2012 Olympics, and gold in the 2011 Pan Am Games.
Sesselmann may not be a personal trainer but this is her sure fire way of getting and keeping in shape while out on the road and now you can steal her moves and do them at home.
“This is one of my favorite cardio based exercises that really gets the heart pumping,” says Sesselmann. While standing with your feet shoulder width apart slowly count from 1-10 and 10 back down to 1 while doing high knees, pausing after each number. On “one”, bring your right knee to your chest, pause then on “two”, as quickly as possible bring right knee up then left knee, pause then repeat until you complete. “I usually repeat this exercise three times.” Sesselmann says.
Shuffle & Squat
Start in a semi squat position (feet a little wider than shoulder width) making sure your knees are not over your toes. Position your weight over the balls of your feet. Shuffle three times to the right then go into a deeper squat. Get back into the semi squat position and quickly side shuffle three times to the left and then go into a deep squat. Repeat without taking a break. Do ten times on each side for one set. Repeat 2-3 times.
Stand with your legs a little wider than shoulder width, and get into a semi squat. Sit back into the squat making sure your knees are not over your toes, keep your core tight. Get up on the balls of your feet. In that position get your feet moving up and down (almost like a toe tap) as quickly as you can. Move your feet fast in any direction you choose forward/backward/side to side or in a circle. If your legs are burning and you are working up a sweat then you are doing the exercise correctly! Do this exercise as quick as you can for forty five seconds to a minute then rest and repeat two to three more times.
Arm & Leg push-up extension
Get down into a push-up position and place a towel under your hands and your feet. While keeping your core tight and your back straight with the rest of your body glide both your feet and arms outwards like you are going into a wide push-up. If this is seems too hard you can modify it by getting into a plank position. Just avoid putting too much stress on your neck.
While standing with feet about shoulder width apart and on your right leg, have a slight bend in your knee. Keep your back straight and core tight. Bring your left knee to your chest and slowly extend both your left leg and your right arm at the same time. Do this in front of a mirror so that you can ensure that your arm and leg are in a straight line. Do this eight to ten times per side and repeat 2-3 times.