Marathon Bar & How to Video

Many people have inquired about adding weights to their workout regime. While I am a big proponent of weights, I strongly urge you to be careful as it is easy to hurt oneself and consequently lose all what you have gained. What I like about the workout below is that you don’t need a lot of weight to get endurance strong. The Marathon Bar (Weight Circuit Training) Many of you workout with weights which is great. Weight training can be excellent for gaining overall strength specific to your sport. As helpful as it is, be sure to use proper technique and back off if you feel you have tweaked something. Heavy weights can be good, but again it seems to be the core of most people’s injuries. With that said, I have a great circuit training regime that incorporates weight circuit training. It alternates upper body with lower body giving both parts of the body a great strength and endurance workout while activating your aeorobic system. I promise you it will get you stronger and fitter for anything. Take a weight bar of 15-45lbs, etc…without letting go of the bar, go through 10-20 reps of each exercise listed below. The idea is to do as many cycles of all 8 station of exercises (up to 4) as you can without dropping the bar. One can make it more difficult by using heavier weight and less reps for more strength, or less wweight and more reps for endurance and toning. I have attached a video how to guide as well as a written text. 1. Upright Rows (upper Body) 2. Squats (Legs) 3. Bent Over rows (upper body) 4. One legged lunges (legs) 5. Curls (upper body) 6. Cleans (legs & upper body) 7. Bent over rows (upper body) 8. Dead Lift (legs) This is an excellent way to keep muscularly strong and incorporate an aerobic element to your weekly workout schedule. I recommend starting with a weight that allows you to get through one rotation and see how you feel. Drop or increase the weight bar as you see fit. You ought to feel your heart at 85%-90% effort at the end of these. Please post your response to share with the group on how it felt. I’d be interested in knowing your thoughts. Cheers!

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