Weighted vests are a type of fitness equipment that add resistance to your body. They get worn around the upper body, and they have small pouches where you can slide small weights into to increase your resistance. Weighted vests can be used a number of ways to increase your performance and to make your workouts more challenging.
Step 1
Get used to how the vest feels before wearing it for exercise. Get up in the morning, put on a shirt and then put the vest over it. Wearing a shirt underneath will prevent skin irritation. Wear the vest all day long through your normal activities to get familiarized with how it feels on your body.
Step 2
Increase your speed with a weighted vest by doing sprint intervals. Put on the vest and do a 5-minute light warm-up jog. Run as fast as you can for 20 seconds and rest for 40 seconds. Perform 12 to 15 sprints, take off the vest and do a light 5-minute cool-down jog. You can also do these while running up a hill. If you choose doing them on a hill, jog to the bottom for your rest breaks.
Step 3
Wear the weighted vest while you do push-ups to add more resistance. Place your hands under your shoulders with your fingers pointing forward. Curl your toes under your feet and push yourself straight up in the air. Keep your back straight and lower your body towards the ground. Stop when you are a fist width away and repeat. Make sure to keep your abs contracted throughout the whole exercise.
Step 4
Strengthen your back by doing resisted pull-ups. Put on the vest and stand under a pull-up bar. Jump up and grab the bar with a shoulder width grip. Keep your abs tight and pull your body up. Try to get your chest to touch the bar and slowly lower yourself back down.
Step 5
Perform burpees to increase your explosive power. Put on the vest and stand with your feet together. Squat down and place your hands on the floor next to your feet. Kick your legs behind your body and immediately do a push-up when your toes touch the ground. Snap your feet back forward and launch yourself up in the air at a high velocity. Extend your arms straight above your head when you do this. Land and repeat.
Step 6
Put on the vest and work on your agility skills. Set two cones 20 yards apart in an open area. Sprint to one cone, stop and backpedal to the first cone. Quickly turn sideways and side step to the other cone. Side step back to the starting cone. Do forward lunges to the far cone, and do reverse lunges back to the starting cone. Sprint to the far cone and rest. Repeat the drill four to six times.
Member Comments