I had the privilege of guest-coaching an off-skates workout for my beloved Assassination City Roller Derby recently, and I wanted to make it available for anyone to do at home. This circuit takes 20-30 minutes, depending on how long your rest breaks are in between exercises. You can do this pretty much anywhere – it requires no equipment and you don’t need shoes.
Off skates with Pyro – 6/29/14
Warmup (5 minutes)
Windmill – stand in an A-frame, arms straight out to sides parallel to floor. Keeping arms straight bend and twist at waist to touch right toes with left hand. Return to start position and twist to touch left toes with right hand. Alternate for 20 seconds.
Marching, high knees, butt kicks
Balboas – jogging in place while shadowboxing high in the air as if punching a speedbag
10 jumping jacks
10 cross jacks (arms crossed in front instead of overhead)
10 squat jacks (sink into sumo squat with each jump)
Core (5-10 minutes)
Cat/cow for 15-20 sec to loosen the spine, then 30-60 seconds of each exercise with 10-15 sec rest in between.
Scorpions – On your stomach, elbows on ground, chest up – lift left leg and twist it across body so your toe taps the floor to the outside of your right leg. Return to start and alternate this cross-body motion on both sides, keeping upper body still and focusing on opening up hip flexors.
Elbow plank with alternating wide toe taps
Iron cross – Lie on your back with arms straight out to sides and legs wide. Lift right leg straight across body to meet opposite hand, and return to center. Alternate sides for x secs/reps, focusing on glutes, hips and hamstrings. (Iron cross can also be done standing as a dynamic warmup – kick leg up to meet opposite hand)
Around the world plank – one by one, lift and lower each limb slowly and with control in a clockwise fashion; reverse direction halfway through
Bridges – lie on back, knees bent, feet together, soles pressed into floor. Lift pelvis using core until torso and legs form a diagonal; squeeze glutes at the top. Keeping flutes engaged, slowly lower to floor. Repeat for 30-60 seconds.
Flutter kicks – lie on back, legs straight, hands under low back for support. Tuck pelvis and make tiny rapid fluttering kicks with feet, floating them just a few inches off the floor while keeping upper body flat on floor.
Balance (5 minutes with no rest – just keep alternating legs for each exercise)
Basic balance: stand on one foot and slowly swing the other leg forward and back to center; out to the side and back in; and behind you and back to center. Repeat for 30 seconds on each side.
Hip abduction: stand on one leg, raising other knee to waist height. Abduct your hip so that you “open the gate”, with your knee pointing out to the side…you’re gonna look a bit like you’ve got a lil’ Captain in ya…then slowly adduct so your knee points forward again. Stay on the same foot and slowly repeat this open/close motion for 30 seconds.
Single leg deadlift: stand on left foot, right foot hovering off ground in front of you. Bending @ waist, reach with right hand to touch left foot; stand up straight to complete rep. Keeping a slow, steady pace, repeat for 30 sec, then switch sides.
Single leg squat with contralateral toe touch – as you squat on your right leg, touch the outside of your left foot with your right hand before standing straight up to complete one rep. Repeat for 30 seconds on each side.
Single-leg curtsy squat with front leg swing: shallow single leg squat, free leg bent back behind – as you stand, straighten leg and swing it in front of body, then behind for the next squat – repeat for 30 sec each side.
Cardio (5-10 minutes, depending on how long your intervals are)
Reverse lunge with kick punch – from a standing position, step back with right foot into a reverse lunge. From this position, you’ll smoothly stand as you front kick with your right leg and punch the air in front of you with your left hand @ the same time. Put some oomph behind it! Repeat the lunge to kick-punch for 30 seconds on this side, then switch to lunge and kick with left leg as you punch with right hand for 30 seconds.
Bonus – if you are working out with a friend or a team, throw this in at the end for one last core/cardio exercise:
Partner leg throwdown: Lie on your back, head in front of your partner’s toes, and grasp their ankles/calves for support. You’ll lift your legs and they’ll throw them back down to the ground, alternating left, right or middle – your job is to use your core to stop your legs before they hit the ground, then immediately raise them for the next throw. Repeat for 60 seconds and switch.
Please let me know if you have any questions, if you enjoyed this workout and if you’d like to see more like this!