acondicionamiento f sico maraton reducido ing

8/19/2019 Acondicionamiento f Sico Maraton Reducido Ing

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PHYSICAL CONDITIONING

Go forward for 40 meters swinging your arms infront

Do the same swinging your arms behind

Walk forward 40 meters waving your right armabove your head to the left, alternate arms, left toright, right to left.


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Sidestep in jumps, cross your arms over your head,then cross down across your knees and repeat.

Go forward 40 meters lifting your knees up, youdon’t need to go fast

Do the reverse; 40 meters lifting your heels to yourbuttocks.

Sidestep crossing your legs and arms alternatively(do the twist while running sideways)


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Do the same returning to your start point

Go forward jumping every 3 steps. Repeat withother leg

Walk forward for 40 metersextending your leading leg inorder to bend you knee whilstmaintaining control and balanceover both legs.

Go forward in short jumps following this order:

1) Start with right foot and left foot trailing


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2) Jump forward3) Split your legs apart

Repeat steps 1, 2 and 3 changing youradvancing leg. If you started with your right leg,then after step 3 you should start with your leftleg.

Walk 40 meters on tip toes with palms up andstretching arms upwards.

Repeat the exercise whilst turning to the left andright


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Walk 40 meters forward on your heels whilstswinging your arm low as if you were trying tostroke the ground

Jump forward 50 meters whilstswinging alternate legs to the side.

Jump for 50 meters. Left leg first, your right legshould move forward and land where your left legwas before jumping.

Return, changing your starting leg.


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Continue the movement and now clap your hand

under your knee.

Hop on one leg for 100 Meters.

Change legs.

Walk forward, clap yourhands above your head andraise your leg


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Lean on the bar. Put your weight on your toes.Raise and lower the heles of both feet.25 reps

With your feet flat on the floor, let yourself fall gentlytowards the bar

25 reps

Hold the bar. Feet flat on the floor. Lift your heel onyour left foot then right,

25 reps


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Leaning on the bar lift the heel of your left legto try and touch your buttocks, repeat with rightheel.25reps

Left leg bent, right leg straight. Bend your leftleg.

Change leg.

40 seconds

One foot flat on floor. Lift other leg up raising knee toheight of bar

Change supporting leg.


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One foot flat on the floor. Holding the bar,swing your leg out behind you to the height ofthe bar for 25 reps.

Change leg

One foot flat on floor, cross the other legbehind it. Bend up and down on yoursupporting leg.

Change leg and repeat.

One foot on floor, other foot on bar.Reach forward with your arm totouch your toes and stretch theraised leg. If you cannot touch yourtoes find a point that is comfortablefor you.Change leg and repeat


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Repeat exercise but this time catch the bar withyour arms bent, push yourself back to standingposition using your arms

25 reps

Hold bar form underneath and pull upwith your arms.25 reps

With both feet on the floor fall towards the barand catch yourself with almost straight arms(elbows should be slightly bent).

25 reps


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Reach over your head with your left hand,with your right hand behind your hips pushto the left.

Change arms.

Feet apart and without moving yourhips move your raised arms to the right

25 reps

Repeat swinging to left

25 reps.

Feet apart you move both armsto the right and to the left.

30 reps.


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On the spot: jump quickly betweenleft and right foot, back and forth.

30 reps

Stretch left arm down to below leftknee

25 reps

The same movement to the other side.

25 reps.

Put your knees together, put your hands on yourknees. Without moving your feet move yourknees in a circle.

30 seconds


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Jump and swing your right leg out and to theright. Land, jump, swing your left leg out to theleft.

40 reps

Jump forward, land on your left leg andswing your right leg forward. Repeat with leftleg swinging and right leg on floor

50 reps.

Knees bent and resting on lower back dosit ups

50 reps.

With head and feet on the mat we lift up ourhips and lower back

50 reps.


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Move your legs as if you are cycling

50 reps.

With your head and one foot on the floor lift yourother leg

50 reps

Change leg and repeat

50 reps


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Cross your left leg over your right and bring yourright elbow towards your left knee

50 reps

Right leg crossing your left leg, touch your leftelbow to your right knee

50 reps

Lying on the ground, cross yourlegs

50 reps


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Lying on your left leg; and your right leg stretched,move your stretched leg up and down

50 reps

Change legs. Now your left leg will be stretchedand moving up and down

50 reps

Repeat the exercise lyingon your left leg again withthese movements:

1. Up 2. Down. 3.Forward 4. Behind

Do the same lying on your leftleg


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Lying down raise your right leg and at the sametime try to touch it with your right hand. Alternatewith left arm to left leg.

50 reps

Sitting with your left leg straight, cross your right legover your left knee, pull your right knee to your leftside to stretch it gently.40 seconds

With your right leg straight cross your left lego verand pull towards the right.40 seconds

Lying on the floor raise your left leg and try to touchit with your right hand!.

50 reps


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Then your right leg to your left hand

50 reps

Lying face down flick your heel up to try and touchyour buttocks, alternate heels

50 reps

Repeat above exercise but raise both heles atsame time

50 reps

Lying face down try to touch your buttocks withalternate heles whilst making a swimming motionwith your arms (breaststroke).

30 reps


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Face down swing your left leg behind you to theright.

50 reps

Do the same with your right leg

50 reps

Lying on the floor face down, raise your right legand your right arm at the same time

50 reps

Repeat with your left leg and left arm

Now, raise your left leg and your right arm at thesame time, alternate with your left arm at the sametime as your right leg

50 reps


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With your feet touching your buttocks stretch yourarms forward, stretching your back

40 seconds

On your knees with your feet together, raise andlower your back, let your neck control themovement. Put your chin on your neck when youlower.

50 reps

On all fours, raise your left leg out to the back,move your right arm backwards, alternate legs withopposite arm, extend and retract your leg

Repeat the movement 50 times

On all fours extend your right arm forward likeSuperman and extend your left leg out to the back,now do the opposite; left arm/right leg. When youbring your leg back in try and push it forward pastyour hip before you extend out again.Repeat the movement 50 times


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Lying on the floor bring your left knee up to yourchest and pull your leg up to your head.30 seconds

Now repeat with your right leg.

30 seconds

Now do the same movement with both legs at thesame time30 seconds


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Lie on your back; do not turn your torso. Twist yourlegs to the right for 30 seconds

Lie on the floor and repeat the movement, this timeto the left for 30 seconds

acondicionamiento f sico maraton reducido ing

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