Let's get straight to it, today's bodyweight exercise program:
Warm-up: Joint Rotations, from neck to ankles. Take it slow, let the body wake up. If you need a review of these exercises, visit: http://mosladder.hubpages.com/hub/Fast-Effective-Bodyweight-Workout
Add easy standing torso rotations, arms out to sides. Then continue the warm-up with,
Add easy standing torso rotations, arms out to sides. Then continue the warm-up with,
Choose: Jumping Jacks x25, 1/4 Squats (only going halfway, not to parallel) x 30
If you are still not warmed up, repeat, do some shadow boxing, walking or maybe sun salutations until you are.
Then:
Single Standing Rear Leg Raise: A picture is worth a thousand words right, so:
Single Arm-Single Leg Standing Raise |
Use both legs to complete this exercise, contracting the stationary one and the moving one.
2,3, or 4 sets x 5, 10 or 15 reps (depending on fitness level.) 5 second hold at top of movement on each rep. Steady reps, 2-3 seconds up and 2-3 down. 30 seconds rest between.
Bodyweight Squats: Simple; squat to parallel, hold 5 seconds, come back up. Do not lock out at top, keep tension throughout. 2,3, or 4 sets x 10,15, or 20 reps. 30 seconds rest between.
***Beginners can stop here, intermediate and advanced go to:
Isometric Balance Hold/One Leg Squat: Stand at attention, raise arms to shoulder level and lift one leg in front of you. Try to raise it to waist level and hold it there. The goal is to hold it for 30 seconds, but go for at least ten. If this is too easy, close your eyes.
Doing a weighted pistol at alkavadio.com |
If not, go as far down as you can, hold it for 3 seconds and repeat. 5-10 reps.
Another alternative is to put your leg behind you and squat down as far as possible. Again, hold for three seconds and repeat, 5-10 reps.
Depending on fitness level, complete entire sequence for 2, 3, or 4 sets of 10/30seconds+5-10 reps.
Finish with:
Mountain Climbers: 2, 3, or 4 sets of 30/30: 30 seconds work/30 seconds rest.
Don't forget to cool down with some stretching or more joint work. Good luck!
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