Get in Shape…Like an Athlete!

by: Yuri Elkaim, BPHE, CK, RHN


This morning I took myself through an incredible workout. It's actually very similar to what I've put together for the men's soccer team at the University of Toronto. As a former professional soccer player I can tell you first hand that when it comes to getting in shape nothing beats athletic training! Nothing!

If you want to lose weight, tone, get in shape, improve your aerobic fitness, or sport performance than you have to move away from traditional bodybuilding-type workouts and incorporate functional full-body workouts that train your entire body – not just individual muscles.

These “athletic” workouts make up a considerable part of my Fitter U workout program. But in the meantime, try the following workout on for size. One thing is for sure - this is one of the best workouts I've had in a while!

In and out of the gym (including warm-up and cool-down/stretching) in just 50 minutes! Obviously, I wasn't sitting around between exercises. The key is go through the supersets at a good pace, then take a 2-3 minute break before beginning the next pair. Complete 2-3 sets for each superset.

You can see what each of the exercises looks like in the embedded video. I actually shot this video with one of our players from U of T to help demonstrate some of the exercises. We initially put this video together only for our team but I decided I would share our little “secret” with the world.

Warm-up: 5 min biking + dynamic movements (lunge walks, inchworms, Y squats, vinyasas)

Superset #1

Dumbbell Hang Cleans x 8
Turkish Get-Ups x 8 (per side)

Superset #2

Squats x 8
Weighted Pull-ups x (maximum)

Superset #3

Reverse Lunge Step Up x 8 (per side)
Inverted Pull-ups x (maximum)

Superset #4

Cross Lateral Reverse Lunge x 8 (per side)
Push-up Pulls x 8 (per side)

Do this workout 2-3 per week and watch how fast you will get in shape!


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