Want to Look like a Beach Volleyball Player?
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When it comes to beach volleyball, there is no more successful duo than Kerri Walsh Jennings and Misty May-Treanor. They have won 31 straight sets in Olympic matches, and that includes Monday night's match against the Czech Republic. Having won Olympic gold in 2004 and 2008, the veteran players are hoping for a third gold medal from this year's London Games. If past performance is any indication, they have nothing to worry about!
We managed to snag Walsh Jennings' dynamic workout, so even if you don't play like an Olympic volleyball player, you can at least work out like one! Read on for her total-body tone up.
The Plan
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How it works: Do 3 sets of 10 reps for each move.
Equipment you'll need: dumbbells, a medicine ball, a mini-medicine ball, a floor mat, stability ball
Trunk Rotations
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Works: core and obliques
Lie face up on a mat with your feet off the floor, knees bent and arms extended overhead [not shown]. For added resistance, hold a medicine ball between your knees and a weighted mini ball in your hands. Rotate from your lower back to drop your knees towards the floor on your left. Return to the center and perform a crunch.
Perform 3 sets of 10 reps on each side.
Photos courtesy of 24 Hour Fitness
Single-Leg Deadlifts
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Works: lower body and endurance
Stand up straight while keeping your head in line with your spine. Place your left hand on your hip and hold a dumbbell in your right hand. Balance on your left leg and bend forward at the hips lifting your right foot off the floor and extending that leg behind you. Continue bending at the hip until your torso is horizontal to the floor, letting your right arm hang straight down from your right shoulder. Return to your starting position.
Perform 3 sets of 10 reps on each side.
Photos courtesy of 24 Hour Fitness
Side Planks with Stability Ball
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Works: core and rotator cuffs
Perform a side plank on your left side with your left hand on the floor and a stability ball positioned underneath the side of your torso and hip. Stagger your feet so that your left foot is in front of the right. Hold a weighted mini ball in your right hand and extend your right arm out straight in front of you. Slowly raise your right arm until it is even with your body, rotating from your shoulder. Lower your right arm slowly, reaching your right hand down towards your left. Return to your starting position [not shown].
Perform 3 sets of 10 reps on each side.
Photos courtesy of 24 Hour Fitness
Original article and pictures take www.shape.com site
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