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Tips From The Trainer: Strength Conditioning

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The Tampa Tribune

Published: May 23, 2008

Tips From The Trainer /Strength Conditioning

Decades of work in athletics and personal training make Rob Zulkoski an expert in high-end strength conditioning. But it's also a personal passion for the owner of RobZFitness in Valrico.

Getting your body to the next level doesn't have to involve a lot of fancy equipment, says Zulkoski, 40, who has a bachelor's degree in exercise science and wellness. There are plenty of ways to build stamina, power and agility.

Zulkoski has owned his own center for a decade, but he has also worked as a corporate fitness director at Lifestyle Family Fitness Centers, and as a training coordinator and fitness director at the Harbour Island Athletic Club.

This move works on agility and cardiovascular strength and endurance.

EXERCISE: FIGURE FOURS

Place four small cones several feet apart, in the shape of a compass.

Start at the "southern" cone, in a running stance. Run from south to north cone and backpedal quickly to the south cone.

Swing around the south cone and start short shuffle steps weaving around the east, then west cones. Stay low to the ground during the shuffles.

Repeat several times.

Need help learning the steps to this exercise? Follow along with a video of personal fitness trainer Rob Zulkoski demonstrating this move at TBO.com, Keyword: Trainer.

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