BWOD Strength, Balance and Flexibility

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Bodyweight Workout of the Day, Sep. 3/4

Today's BWOD (C'mon, who doesn't love saying B-Wod?) requires a thorough warm-up and intense concentration. Qualities that are a good idea to incorporate into every bodyweight workout of the day.

Let's get started.

Warm-up:

Joint rotations, mobility exercises, light jogging or similar for 5-10 minutes.

Then:

3-5 rounds of the following circuit, with 30-60 seconds rest between rounds:

Dips: x5-15
Pullups: (UH-underhand) x5-15
Toes to Bar (or hanging leg/knee raises) x10-20

Then:

Choose 2-3 stretches to work on and one balancing exericise for 3x1 minute each.
(Break it up into 30 seconds if necessary.)

Peter Harrison

Stretch Examples:

• Middle splits
• Side splits
• Splits
• Back Bridge

Examples of Balances:

Karah Levely-Rinaldi

• Handstands
• Standing on one leg w/hands out to sides (and eyes closed if you dare.)
• Crow pose, etc.

That's it! Post your results in the comments below.

My results:

Dips: 5x5-6
Pullups: 4 (5?) x 3-4
Toes to bar: 3x4 (ugh. I've done better!)

Practiced handstands, middle splits, splits, back bridges and even added in some rope climbing and cartwheels. (Working out with my daughter adds some flavor like that.)

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.

menshealth.co.uk

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.

Mountain Climbers-menshealth.com

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.