Saturday, December 29, 2012

Late Night Body Blast Bodyweight Exercise Routine

After a day spent running the kids around and fitting bits and pieces of work in, I am ready for a re-energizer workout before I get too sleepy. Do this bodyweight exercise routine performing all the exercises back-to-back. Aim for the recommended reps or muscle failure.

To complete this routine, you can choose a set number of rounds (I did about 3+) and continue until they are completed (adding an extra round as needed,) or set a timer for 10 minutes and do it Crossfit style; as many rounds as you can complete before the bell rings!

Here is the workout:

  • Bent-over extended reaches x 20. Bend at the waist, tighten your hamstrings and glutes and extend both arms out in front of you. Now repeatedly rise to a 45 degree angle. Repeat 5 times in front, 5 to each side and another 5 to the front.
  • Swing arm squats: You can see a demonstration of this in the video here. Basically, assume a squat position with your arms at your sides. Do 5 partial squats while swinging your arms forward and backward with each squat. On the fifth one squat all the way down. Repeat 10 times.

Repeat this complex for 3 rounds, or set a timer for 5-7 minutes and keep repeating until it rings. Then dive right into:

  • Swing arm squats: Same as above.
  • *Candlestick to Butterfly Situp: Rock onto your back, push legs up into a candlestick, crush knees to ears and rock forward to butterfly situp. 10 reps.
  • Elbow Plank to Pushup: From an elbow plank, powerfully extend arms and pop up to a pushup position. Perform a pushup and return to starting position. 10 reps.
Repeat this complex for 3 rounds, or set a timer for 5-7 minutes and keep repeating until it rings.

Go for a jog or some easy exercise to cool down before a stretch.

*From a candlestick pose, roll up to a butterfly situp. Watch the videos below for instruction:

Tuesday, December 25, 2012

Today's BodyWeight Workout Routine (BWWOD)-Mountain Climbers/Pushups/Burpees

Time for a jumpstart, and as it happens to be the holiday party season, you and I probably need all the little body blasting workout routines we can handle! So let's get moving:

Warm-up: Fast paced joint rotations. Click here for a refresher video.

Bodyweight Circuit:  Do each exercise in the circuit with no more than 20 seconds rest between. If the reps are too easy, speed up the pace or do additional reps.

So if 10 pushups is a joke for you, do 15 or 20. If 10 burpees doesn't make you hiccup, do a few more. Keep it to 20 max. as the overall effect of the three exercises is greater than any single one.

  • Mountain Climbers: Do 30 reps, counting every other leg motion as 1, or 30 seconds, whichever is more work. You should know what works for you after the first set.
  • Pushups: 10 reps. Strict form but fast execution.
  • Burpees: 10 reps. Make sure to jump up when you get off the floor, even if it's a hop.

In between circuit rounds, jog around or in place. Keep the blood pumping at an easy pace for 20 seconds, then drop immediately into the next round.

This is a good workout routine for the outdoors, where you can stretch your legs and get some fresh air.

Do a total of 3-5 rounds depending on your fitness level. Even beginners should aim for 3 rounds, resting more between circuits if necessary.

Monday, December 24, 2012

Short Full Body Workout Routine with Elephants and Scorpions and More

Today's bodyweight workout is meant to build muscle while getting your heart rate up. Indeed, if you move fast enough between the exercises and rest as little as possible between rounds, it will be a good cardio workout routine. If that is the route you want to go, keep the pace steady and keep it up for at least 10 minutes. Otherwise, just follow the sequence in this video:


 The video shows a shortened version of the workout, here are the recommended rounds/repetitions. Be sure to warm-up first: 2-5 rounds (depending on fitness level)

 No rest between exercises. 30-60 seconds maximum rest between rounds.

  The exercises are:

  •  Divebomber Pushups: 5-15 repetitions 
  •  Scorpion Pushups: 5-15 repetitions 
  •  Hip/Neck Bridge: 10-30 seconds (any longer allows you to rest to long. Repeat the sequence if you need additional work.) 
  •  Slow Motion Lunge: 10-20 repetitions 
  •  Elephant Walk-Out: 5-10. Walk your arms out as far in front of you as possible, then hold the position for 2-3 seconds. Keep the butt tight and the stomach pulled in.