Geaux Health & Fitness Magazine June 2014 | Page 8

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geaux health & Fitness
Workout
Routine

by Dwayne Dimm
Trainer - Crossfit BR

There are 10 recognized general physical skills. You are as fit as you are competent in each of these 10 skills. A regimen develops fitness to
the extent that it improves each of these 10 skills.
1. Cardiovascular/respiratory endurance - The ability of body
systems to gather, process, and deliver oxygen.

6. Speed - The ability to minimize the time cycle of a repeated
movement.

2. Stamina - The ability of body systems to process, deliver,
store, and utilize energy.

7. Coordination - The ability to combine several distinct
movement patterns into a singular distinct movement.

3. Strength - The ability of a muscular unit, or combination of
muscular units, to apply force.

8. Agility - The ability to minimize transition time from one
movement pattern to another.

4. Flexibility - the ability to maximize the range of motion at a
given joint.

9. Balance - The ability to control the placement of the bodies
center of gravity in relation to its support base.

5. Power - The ability of a muscular unit, or combination of
muscular units, to apply maximum force in minimum time.

10. Accuracy - The ability to control movement in a given
direction or at a given intensity.

Burpee
Difficulty: Low
Why we do it:  Cardio, Stamina, Agility, Power, Accuracy
How we do it:  Begin standing then jump your feet back to catch
and position yourself into the bottom of a push-up with your chest and
thighs in contact with the floor.  With your hands on the ground next to
your chest, explode back up to standing by extending your elbows and driving
your hips and feet forward.  Try to land with your feet flat in the same spot your
hands just were.  Finish the burpee by extending arms overhead and perform a
vertical jump.
Ab Mat Situp
Difficulty: Low
Why we do it: Stamina, Strength (core), Speed, Cardio
How we do it: Sit with bottoms of feet together in a butterfly position and chest upright.  Using an Ab
Mat placed at your rear will keep the natural lumbar curve as we lie back to contact the shoulders with
the ground.  Using your abs and arms if needed, bring the shoulders back upright
while keeping the shoulders broad and past the hips to finish the repetition.

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geauxhealthandfitness.com June 2014