Mental vs. muscle fatigue: How are they different

Mix and match three to four of the following eight crossfit exercises once a week to boost your strength and endurance

By Selene YeagerMental vs. muscle fatigue: How are they different

Arm, Leg, Human leg, Weights, Chin, Physical fitness, Shoulder, Exercise equipment, Elbow, Standing,

1. Deadlifts

Works: Build on it

Purpose: The move strengthens your posterior chain – the stride-driving muscles in your hamstrings and glutes

How: How to dodge runner’s diarrhea.

Your abs and hip flexors.

Take a deep breath in and hold it as you push your hips forward, keep your arms straight and lift the bar so it travels a vertical path along your body. Do one set of five to 10 reps.

Challenges the abs through their full range of motion: Increase the weight over time until you reach the maximum you can lift two or three times for one set. Progress to three sets, aiming for five reps, then three reps, then one rep.

2. Butterfly Sit-Ups

Arm, Leg, Human leg, Human body, Elbow, Shoulder, Wrist, Joint, Sitting, Knee,

Works: Your abdominals

Purpose: Builds full-body strength

How: Your hamstrings, glutes, core, back, shoulders.

Place a folded towel on the floor behind you, positioned under your lumbar spine when you lie back. Extend your arms until straight out in front of you.

Keeping your back straight, lie back until your shoulder blades touch the ground, arms over your head.

Sit up immediately and reach forward till your fingertips are in line with your toes. Repeat 10-20 times.

Challenges the abs through their full range of motion: Best Garmin deals.

Build on it:&nbsp

3. Double Unders

Shoulder, Joint, Elbow, Standing, Line, Rope, Chest, Muscle, Playing sports, Balance,

Works: Mental vs. muscle fatigue: How are they different

Purpose: How an 87-year-old triathlete stays consistent

How: Skip, keeping your head up, eyes forward and elbows close to your body, and letting your wrists drive the rope around.

Jump just high enough to allow the rope to pass under your feet. Land softly on the balls of your feet. Then swing the rope a little faster so it passes under your feet twice per jump.

Aim to do 20 jumps without getting tangled.

Challenges the abs through their full range of motion: Build on it:&nbsp.

4. L-Sit

Sitting, Elbow, Physical fitness, Knee, Exercise, Sleeping pad, Foot, Active pants, Balance, Treadmill,

Works: Runners World, Part of the Hearst UK Wellbeing Network

Purpose: Best Garmin deals

How: Sit on the floor between two raised platforms; keep your legs straight and together. Place a hand on top of each platform.

Extend your arms to lift your body off the floor while bringing your knees toward your chest. Hold for 10 seconds.

Challenges the abs through their full range of motion: Work up to 30 seconds. As you get stronger, extend one leg, hold for 15 seconds, then switch legs. Graduate to holding the position with both legs straight.

Build on it:&nbsp

5. Kettleball Swings

Human leg, Shoulder, Elbow, Standing, Joint, Physical fitness, Sportswear, Knee, Wrist, Waist,

Works: How to dodge runner’s diarrhea

Purpose: Hits nearly every muscle, sends your heart rate soaring, and builds flexibility, endurance, and strength

How: Stand in front of a stable platform about 30cm to 45cm high.

With back straight and a slight bend in your knees, press your hips back and swing the kettlebell between your legs and behind your hips.

Stand up and use your hips to drive the kettlebell forward and swing the weight over your head. Do 10 to 15.

Challenges the abs through their full range of motion: Stand in front of a stable platform about 30cm to 45cm high.

6. Squats

Human leg, Shoe, Shoulder, Elbow, Sportswear, Wrist, Joint, Standing, Knee, Athletic shoe,

Works: Your Glutes, hamstrings, hips, quads, back

Purpose: Builds full-body strength

How: How to dodge runner’s diarrhea.

Keeping your back straight, extend your arms for balance and bend your knees until your thighs are parallel to the ground (don’t let your knees travel beyond your toes).

Press into your heels and return to the starting position.

Challenges the abs through their full range of motion: How an 87-year-old triathlete stays consistent.

Build on it:&nbsp

7. Box Jumps

Leg, Human leg, Shoulder, Elbow, Standing, Joint, Knee, Shorts, Calf, Physical fitness,

Works: Every week add one rep. Or two to four if you’ve finally nailed it.&nbsp

Purpose: Every week add one rep. Or two to four if you’ve finally nailed it.&nbsp

How: What is the average walking speed.

Push your hips back while swinging your arms back. In one explosive move, swing your arms forward, spring up, and land on the box with soft knees. Hop down. Repeat up to 10 times.

Challenges the abs through their full range of motion: Runners World, Part of the Hearst UK Wellbeing Network.

8. Kipping Pull-Ups

Leg, Human leg, Human body, Shoulder, Elbow, Standing, Physical fitness, Joint, Sportswear, Wrist,

Works: Keeping your back straight and chest up, sit back into your hips and grip the bar

Purpose: Keeping your back straight and chest up, sit back into your hips and grip the bar

How: Consider the Kipping Pull-Up to be your aspirational CrossFit exercise - it’s a challenging move that takes time and practice to master (and bestows significant bragging rights once you do).

Hang from a chin-up bar with your hands about shoulder-width apart, using an overhand grip with your palms facing out. Snap your hips to start swinging your body.

When you have enough momentum, bend your knees and pull your torso up until your chin clears the bar. Continue in a fluid manner. Do as many as you can.

Challenges the abs through their full range of motion: Every week add one rep. Or two to four if you’ve finally nailed it.

Selene Yeager

Selene Yeager is a top-selling professional health and fitness writer who lives what she writes as a NASM certified personal trainer, USA Cycling certified coach, Pn1 certified nutrition coach, pro licensed off road racer, and All-American Ironman triathlete.

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