endurance Archives | https://rollerderbyathletics.com/tag/endurance/ Sun, 13 Feb 2022 16:56:57 +0000 en-US hourly 1 https://wordpress.org/?v=6.2.9 https://i0.wp.com/rollerderbyathletics.com/wp-content/uploads/cropped-RDA-logo-square-512-1.png?fit=32%2C32&ssl=1 endurance Archives | https://rollerderbyathletics.com/tag/endurance/ 32 32 41369847 Build Your Foundation with These Core Workouts https://rollerderbyathletics.com/build-your-foundation-with-these-core-workouts/ https://rollerderbyathletics.com/build-your-foundation-with-these-core-workouts/#respond Sun, 13 Feb 2022 16:56:53 +0000 https://rollerderbyathletics.com/?p=56428 Core work is essential for everyone across the board, as a strong core is the foundation of a resilient kinetic chain. Walking, picking things up, and many other movements would be impossible without it. Sometimes, it can be a struggle to strengthen the core when some exercises cause pain or discomfort to the back; in […]

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]]> https://rollerderbyathletics.com/build-your-foundation-with-these-core-workouts/feed/ 0 56428 All-Star Hufflepuff Workout https://rollerderbyathletics.com/all-star-hufflepuff/ https://rollerderbyathletics.com/all-star-hufflepuff/#respond Sun, 30 Jul 2017 20:00:47 +0000 https://rollerderbyathletics.com/?p=35103 Workout Focus: Endurance, Power & Agility, Lower Body You need: a timer Suggested Warmup: 30s each: Jumping Jacks, Half Squats, Good Mornings, High Knees Stability Training: Walking Lunges with a reach-back: 20 lunges (=10 each side) x 2 All-Star Hufflepuff Workout This workout is designed as a progression – you can start at your chosen […]

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]]> https://rollerderbyathletics.com/all-star-hufflepuff/feed/ 0 35103 All-Star AMRAP 12 Workout https://rollerderbyathletics.com/all-star-amrap12/ https://rollerderbyathletics.com/all-star-amrap12/#respond Sun, 30 Apr 2017 19:58:58 +0000 https://rollerderbyathletics.com/?p=28962 Workout Focus: Endurance, Power, Strength, Full Body You need: Stopwatch, bench for dips, mat (optional) Warm up: 20 x wall push-ups | 20 x good mornings | 20 walking lunges | 20 half squats | 3 core activations + 20 Dead Bugs (from the How to Engage Your Core Pre-hab!) Stability Training: Finish with 2 x 30s side plank, […]

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]]> https://rollerderbyathletics.com/all-star-amrap12/feed/ 0 28962 AMRAP Side to Side Workout https://rollerderbyathletics.com/amrap-side-2-side/ https://rollerderbyathletics.com/amrap-side-2-side/#comments Mon, 23 Jan 2017 20:01:06 +0000 http://rollerderbyathletics.com/?p=23922 Single-sided strength moves will really help build your explosive power. It's a great way to power up a workout when you're ready for a challenge!

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]]> https://rollerderbyathletics.com/amrap-side-2-side/feed/ 2 23922 “Cardio Circuit Situation” Workout https://rollerderbyathletics.com/cardio-circuit-situation/ https://rollerderbyathletics.com/cardio-circuit-situation/#respond Fri, 21 Oct 2016 20:52:48 +0000 http://rollerderbyathletics.com/?p=12018 Workout Focus: Full Body, Endurance You Need: a timer or stopwatch, step/bench/chair. OPTIONAL: dumbbells, skipping rope. Suggested Warmup: 50 jumping jacks | 20 half squats | 20 wall push-ups | 20 good mornings | 20 full squats | 20 walking lunges | 20 arm circles each direction OR the Super Quick Warm-Up Routine. >> quick link back […]

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]]> https://rollerderbyathletics.com/cardio-circuit-situation/feed/ 0 12018 The Power Jam Workout https://rollerderbyathletics.com/rocktober-power-jam/ https://rollerderbyathletics.com/rocktober-power-jam/#respond Sat, 15 Oct 2016 13:00:57 +0000 http://rollerderbyathletics.com/?p=11970 Workout Focus: Full Body, Endurance You Need: a timer or stopwatch Stability training: Cool down with 60s of Bird Dogs. Suggested Warmup: 50 jumping jacks | 20 half squats | 20 wall push-ups | 20 good mornings | 20 full squats | 20 walking lunges | 20 arm circles each direction. >> quick link back to […]

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]]> https://rollerderbyathletics.com/rocktober-power-jam/feed/ 0 11970 Turkey Trot Workout https://rollerderbyathletics.com/rocktober-turkey-trot/ https://rollerderbyathletics.com/rocktober-turkey-trot/#respond Sat, 08 Oct 2016 15:00:05 +0000 http://rollerderbyathletics.com/?p=11905 Workout Focus: Full Body, Endurance You Need: a chair; a timer or stopwatch Stability Training: none today! Suggested Warmup: 50 jumping jacks | 20 x half squats | 20 x wall push-ups | 20 x good mornings | 20 x full squats | 20 walking lunges | 20 arm circles each direction. >> quick link back […]

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]]> https://rollerderbyathletics.com/rocktober-turkey-trot/feed/ 0 11905 A Hop in the Park Interval Workout https://rollerderbyathletics.com/hop-in-the-park/ https://rollerderbyathletics.com/hop-in-the-park/#comments Tue, 19 Apr 2016 21:16:56 +0000 http://www.rollerderbyathletics.com/?p=9882 When designed for derby, HIIT workouts are killer for building full body strength, endurance, and that endurance reserve you need at the end of a bout!

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]]> https://rollerderbyathletics.com/hop-in-the-park/feed/ 2 9882 All-Star Dasher & Prancer Workout https://rollerderbyathletics.com/all-star-dasher-prancer/ https://rollerderbyathletics.com/all-star-dasher-prancer/#respond Sun, 13 Dec 2015 23:00:56 +0000 http://www.rollerderbyathletics.com/?p=8148 This high-energy legs and cardio workout is going to have you dashing and prancing all over the living room or gym. You’re going to feel so powerful that you might want to start pulling sleighs filled with toys, but I don’t advise that. You need: A timer, a chair or bench, and a smile :) Warm […]

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]]> https://rollerderbyathletics.com/all-star-dasher-prancer/feed/ 0 8148 All-Star Jammer Juice Workout https://rollerderbyathletics.com/all-star-jammerjuice/ https://rollerderbyathletics.com/all-star-jammerjuice/#comments Sun, 04 Oct 2015 16:00:38 +0000 http://www.rollerderbyathletics.com/?p=6701 The ability to sustain your endurance, speed and power from the first whistle to the last whistle takes a lot of training. Do this workout, and you’ll be ready for anything at your next bout. Two minutes of hard work, followed by a one-minute rest, then repeat. Sound familiar? You need: A stopwatch or interval […]

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]]> https://rollerderbyathletics.com/all-star-jammerjuice/feed/ 1 6701 All-Star Bounce With Me Workout https://rollerderbyathletics.com/allstar-bounce/ https://rollerderbyathletics.com/allstar-bounce/#respond Wed, 30 Sep 2015 13:25:24 +0000 http://www.rollerderbyathletics.com/?p=6684 If you're looking to work your roller derby endurance, AND your explosive speed all in one session, this is the HIIT workout for you!

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]]> https://rollerderbyathletics.com/allstar-bounce/feed/ 0 6684 Bounce With Me HIIT Workout https://rollerderbyathletics.com/bounce-hiit/ https://rollerderbyathletics.com/bounce-hiit/#comments Wed, 30 Sep 2015 01:11:02 +0000 http://www.rollerderbyathletics.com/?p=6678 If you're looking to work your roller derby endurance, AND your explosive speed all in one session, this is the HIIT workout for you!

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