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.

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