How to Train Like the Inner Athlete You Know You Are
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If you're feeling like it's time to kick your workout up a notch, we partnered with adidas to find five moves so intense that you'll feel like a professional athlete.
It's one thing to casually work out to achieve your overall wellness goals, and it's another thing to train like a tough athlete. While both will keep you strong and healthy, there's something unequivocally motivating about feeling like a true competitor. So whether you played NCAA sports or just consider yourself a gym rat, these power-packed moves will help you fine-tune your fitness routine so you can flourish like a pro.
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Chest Press Using TRX
The TRX suspension training system is much more demanding than using free weights or a machine because you have to focus on form and stability the entire time. When you're comfortable using the straps on your own, try out a chest press. Walk your legs out and bend your elbows to lower your body toward the floor until your hands are next to your ribs, then push back up, being careful not to lock your elbows at the top.
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Box Jumps (or Single-Leg Step-Ups)
You'll develop a love-hate relationship with box jumps immediately — they get your heart rate up, exhaust your legs, and test your agility. To get started, find a stable surface that you're comfortable with (you may want to begin with something short). Using your arms, jump up on top and land with your entire foot, and then jump back down. You can also opt for a single-leg step-up with an added hop at the top (as pictured above).
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Upper-Body Supersets
If you're looking to really challenge your upper body, it's time to try supersets, which are two exercises performed back to back without a rest. If you'd like to fatigue your biceps, for example, complete 15 bicep hammer curls before immediately completing 15 resistance-band bicep curls.
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Run Sprints
Adding high-intensity running intervals to your cardio routine will help increase speed and endurance over time, making you a better runner and better athlete. If you're training outdoors, try this 45-minute walk-run-sprint series.
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Low-to-High Woodchop
Holding a dumbbell on the outside of your left leg, squat and twist toward the floor before lifting the weight diagonally across your body, ending to the right. The woodchop is a great move to strengthen your core.
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Kettlebell Squat and Swing
For a rigorous full-body workout that combines cardio and strength training, trade dumbbells for kettlebells. If you've never used a kettlebell before, ask a trainer to show you proper form before you get going. Once you have it down, try doing a kettlebell squat and swing, which will strengthen your back, shoulders, and core.
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Burpees
Burpees are every athlete's nemesis, but they're effective if you're training your arms, legs, or core. Start by jumping up as high as you can. When you land, quickly crouch and jump your feet back into a plank position. Do one push-up before jumping your feet back and standing up straight.
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