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07/01/2011

Rollerblade® Leg and Glute Buster Workout

Rollerblade® Leg and Glute Buster Workout
With Olympic Medalist Speed Skater Allison Baver

 Change up your ordinary fitness routine and enjoy a fun summer workout. Join Olympic Medalist, Allison Baver, in her cross training Leg and Glute Buster Workout that includes isometric and inline skating cardio exercises. Ideal for toning legs and hips, the integrated inline skating component allows you to build endurance and burn just as many calories as one would running, but with minimal impact to joints.

 The Rollerblade® Leg and Glute Buster Workout was developed by Allison to explore the same muscle groups utilized during inline

skating. The workout simultaneously works various muscle groups from core to legs to glutes. Add inline skates and you get the

same muscle stabilizing workout with a burst of cardio for an all encompassing workout.  

The workout strengthens the same muscles an outdoor inline skating including:

ü  Core

ü  Hips

ü  Thighs

ü  Glutes 

Take the workout outside on inline skates and add the following:

ü  Higher muscular activity levels for hips, thighs and shins than running or cycling

ü  Produces less than half the shock of impact to joints than running

ü  Utilizes leg muscles for a longer period of time than running

ü  Burns the same amount of calories as running 

 

Choose a Rollerblade® skate that suits your fitness level.     We recommend the Activa 90 for women and Crossfire 90 for Men.


The Workout:
 
Calf Raise (see image gallery)

How to Perform Exercise:

            - Position: 45-degree knee bend

            - Movement: Maintain position, rising up on toes, and down

            - Duration: 30 second reps

*Variations: Angle knees in or out to target inner/outer calf

Muscles Targeted:

            Focus on calves, shins, but quads, hamstrings, and glutes are all engaged

Skate Position (see image gallery)

 How to Perform Exercise:

            - Position: 45-degree knee bend

            - Movement: Extend leg to side, keeping toes forward    and knees bent

            - Alternate legs, and pump arms, as though you are skating

            - Duration: 20 reps

Muscles Targeted:

            Legs, glutes, lower/upper back, shoulders, ab/adductors, hip flexors

 Leg Lifts (see image gallery)

 How to Perform Exercise:

            - Position: 45-degree knee bend

            - Movement: Extend leg out to side, lift & drop     (make sure not to put  weight on this leg).           

                        Repeat with opposite leg

            - Duration: 20 reps

*Variation: Extend leg to back, lift & drop

Muscles Targeted:

            Focus is on ab/adductors and hips, but legs and glutes are engaged

 Lower Back (see iamge gallery)

 How to Perform Exercise:

            - Position: 45-degree knee bend, with hands on hips

            - Movement: Lower body to position parallel to    ground, then straighten and repeat.

            - Duration: 20 reps

Muscles Targeted:

            Low back, hips, quad/hamstrings, glutes

 Cardio Interval Workout (on skates)

 Recommendations:

            Performance skate: Activa 90/Crossfire 90

            5mile stretch to perform workout

            Practice twice a week

Warm up: 10 minute fast pace skate with 3 easy 10 second bursts of speed towards destination

Main Set: 35 seconds REST x 25 seconds FAST= 1min                      à repeat 20 times

Cool Down: 10 minute EASY skate