Personal Training

Thursday, March 31, 2011

Rainy Day Body Weight Workout

This week has been one of those where the weather has gone crazy in Florida. Sure we get rain all the time, however last Monday and today have been the type of weather I have not seen in a while. The rain has poured and the wind has blow against everything as if its a hurricane. We even had tornado watches all over the west coast and central Florida. 

It’s days like today that make me wish I had a gym inside my home. Such is not the case, though there is a small... small "fitness" room in the condo I live in; nothing fancy. Most people would give up by this time, not me! I pushed everything out of the way, laid out a towel and turned the living room floor into my own mini workout spot. I also cranked up the volume to get myself psyched!

This is what I did today and I'm sharing with you - one of my body weight, no equipment required, at home workout routine.

Note: as with all exercises, please use caution and make sure you are healthy enough to perform these exercises.

Start with a 5 minute stretch (of your hamstrings, quads, low back, chest, shoulders, upper back), followed by a 5 minute warmup of the following exercises. Do each for 30 seconds, then move on to the next one without pause in between. Do all 5 exercises in a row and then repeat again.

  1. Jog in Place
  2. Jumping Jacks
  3. Body Weight Squats
  4. Push Ups
  5. Lunges Alternating both sides
Circuit 1 - Perform all exercises in a row for one round and then repeat for 3 more times for a total of 4 rounds.
  1. Body Weight Squats x 20 reps - Standing with your feet shoulder width apart, interlock your fingers behind your head as if you were a prisoner. Squat down into a sitting position. Be sure that when you squat, you don’t allow your knees to jet forward over your toes. Keep your feet flat on the ground, your chest high and keep your hips under your shoulders at all times.
  2. 1 Leg Push Up x 10 reps each side- Lay down on the floor, hands just slightly wider than shoulder width apart. Be sure to keep the tips of the fingers behind the top edge of your shoulders. Push your body away from the ground keeping one leg up. Ideally, push ups should be done from the toes, but if you must, do them from the knees
  3. Reverse Lunges x 15 reps each side - Stand straight. Lower into lunge (stepping back) with left leg then step back up. Finish your reps then change sides.
  4. Jump Rope x 1 minute
Circuit 2 - Perform all exercises in a row for one round and then repeat for 3 more times for a total of 4 rounds.
  1. Jump Squats x 15 reps - This exercise is similar to the basic squat. With legs about shoulder width apart, squat into a seated position, then standup quickly enough that you get airborne (jump up!!!). The higher you jump, the more intense the exercise. You may keep your hands on your hips or hold them out in front of you to act as a counter balance. Land softly on the balls of your feet and allow the ankle joint, knee joint and hip joint to work in unison so that the three joints work together as a shock absorber.
  2. Side Plank x 30 seconds each side -Lie on a mat on your right side. Support your bodyweight with your knees and on your right elbow. Raise your body in a straight line so your body hovers over the mat. Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally. 
  3. Burpees x 15 reps - Stand with your feet shoulder-width apart. Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position. Thrust your feet back in and then stand up. You can add a vertical jump at the end as well.
  4. Triceps Dips x 20 - 30 reps (use a chair or bench for this exercise)
Cool Down (5 Minutes) - Full body stretching.
There you go. Try to time yourself and then repeat it down the road to see how well you do in comparison.

Once you do it, let me know how it goes. I appreciate your input!!

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