Page 31 - Adelante Magazine April 2021

HEALTH & FITNESS

Por/By: Octavio Pozos

OUTDOORS WORK OUT
TRAIN LIKE A GYMNAST

Vaccines are here! And slowly people are chest out, your back long and straight, legs
getting them. It is amazing that scientists were flexed (inhale). As you straighten your legs and
able to accomplish this in a year. Thanks to our stand up; squeeze your butt and quadriceps
amazing President Biden and the pharmaceu- (exhale), come back to starting position and
tical companies for producing hundreds of repeat this 20 times. (see image #1). Move to
millions of these vaccines. We still must use the next exercise!
masks, wash our hands and social distance.
Perhaps by July with more people vaccinated 2.- Plank - on the parallel bars with Legs up.
and possibly then they’ll be allowed to open the This one is a full body muscle exercise. Go to
Gyms. In the meantime, I want to show you an the lower bars, get in the middle and grab the
“Outdoors Workout” to get you in the mood to bars with your hands, arms totally locked and
get back your body and muscles moving. straight, shoulders back, chest out and your
These exercises come from gymnastics, very back long and straight as well as your legs
basic very clean and effective. I’m sure you (please see my posture in the image). (Inhale),
have a park near your house with some now comes the fun part! Keep your arms
Olympic bars and rings for exercise. I’m going straight, squeeze your abs; I mean really them,
to show you a very fun routine that you can do begin by lifting one leg parallel to the bars
little by little which we will call “Interval Training” (making sure leg is straight) and then the other
to work your cardiovascular system and your one, “EXHALE” and hold it for 20 seconds (see
strength and resistance system. image #2). Move to the next exercise!

INTERVAL TRAINING is when you combine 3.- Abs - hanging with Olympic rings.
3 cardio and resistance training. This has to be You will start by jumping to grab the rings and
your body hanging with legs totally straight (see
done with “logic or a method.” First you will
have to walk for 10 mins to warm-up and get the image in detail), you will have to “concen-
your body temperature up, after this 10 mins, trate” so you don’t swing your body like a piñata.
we will start our first Cardio interval; You will jog Keep your arms totally locked and straight
or run for “6 minutes” keeping your mouth close (inhale); concentrate, lift your knees slowly
when you are jogging or running, shoulders towards your chest squeezing your abs
back and moving your arms and then do a (exhale). Bring your legs all the way down and
combination of resistance exercises to work straight and repeat. See image#3…. Move to
your whole body for 3 minutes as hard as you the next exercise.
can. You need to make sure that in all the
exercises your Core is engaged and your 4.- Pull Ups - with bar.
posture is long and tall; your breathing should Here you jump to the bar and grab it, wider than
be when you do an effort, such as you pull or your shoulders. Hanging at first; you will
push you (exhale). When you are preparing to engage your core and tilt your head back a little
do an exercise you (inhale). You will run for six (inhale), see the image; as you pull your body
minutes and then go to the rings and metal bars and chest up close to the bar (exhale) engage
to perform your four strength exercises. You will your dorsal and squeeze your back and bicep
do the four exercises that I have for you for muscles; return to hanging position and repeat
three minutes and after you will be back to this exercise 20 times. This is not easy, so don’t
running. You will do this running five times. go crying if you can only do just 5, try your best
4 This should take 60 mins. workout will take your and you will get the strength little by little to do
breath away. Ready, here we go. 20 reps. See image #4. Move to the next
To help you see and understand these exercise!
movements please go to my FACEBOOK: TU
ENTRENADOR OCTAVIO or Remember the logic: 6 mins of running and
http://octaviofitness.blogspot.com/ then 3 mins with the Equipment. Remember you will run 5 times for (6 minutes)
Thanks to Tony Wiseniewski owner of and 4 times strength for (3 minutes), finishing
ULTRABODYFITNESS GYM. 1.- Squats - holding the bar with one hand. with the running, use 3 minutes to jog and the
http://ultrabodyfitness.com/ for using his beautiful I think by now reading my articles you know last 3 minutes to only walk as a COOL DOWN.
gym for these pics.
“how to do a squat.” Hold the bar with one I suggest you do 15 mins of stretching. This is a
Octavio Master Trainer. hand, position your body as you see in the real tuff workout.
http://www.octaviosfitness.com/ image, feet wide apart, shoulders back and
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