Body Weight Routines for Health & Vitality

WHY Body Weight Routines?
*  Time Efficiency
*  Zero to Little Equipment Needed and No Set Up Time
*  Promote Relative Strength
*  Enhance Body Control
*  Provide Self Awareness to Limitations
*  Excellent Method to Keep Joints Health
*  Can be Preformed Anywhere
*  Intensity can be Controlled by Speed, Time & Skill

#1.  
20 minutes doing continuous movement of:
A1 – Air Squats 10 with slow 5 count downs
A2 – Push Ups 5 with slow 5 count downs
A3 – Floor Superman Holds 2x 10 seconds (Rest 5 seconds between)
A4 – Inverted Rows 10
A5 – Glute Hip Bridges 10 with 3 second Hold

#2.
20 minutes doing continuous movement of:
A1 – Single Leg Balance to Alternating Toe Touch 5/5
A2 – Walking Lunges 10/10
A3 – Pull-Ups (*Use Band if Needed) Focus on downs 5
A4 – Jumping Jacks 20
A5 – Push-Up Plank Hold with 20 Alternating Shoulder Taps

#3.
Two – 10 minute workouts doing continuous movement of:
A1 – Side Lunges (R&L) 10/10
A2 – Bear Crawl 20 meters
A3 – Inverted Rows 10
Rest 1 minute
B1 – Air Squat to Calf Raise 15
B2 – Burpees 5
B3 – Sit-Ups 10

#4.
Two – 10 minute workouts doing continuous movement of:
A1 – Lunge Matrix (R&L -forward-side-reverse) 18 total steps
A2 – Chest Bar/Ring Dips 10
A3 – Side Plank Hold (R&L) 20 seconds
Rest 1 minute
B1 – Core Sit-Outs 5/5
B2 – Shuttle Run (10m – 10m – 10 meters)
B3 – Pull-Ups *Use Band if Needed) Focus on downs 5

**Google any exercise you don’t know**

To Be Continued ………..IMG_2453

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: