Wow! It's been a while since I've posted here. Sorry about that, I've been sidetracked. I'm back into some posting now, so I'll be a bit more regular here.
I just wanted to show a quick bodyweight exercise circuit that I had one of my clients perform today. It easily could be done at home with no equipment. The exercises can also be scaled in repetition number and intensity depending on your level of fitness.
Jump Squats: 1 set of 10 reps
Push-ups: 1x10
Toe Touches: 1x20
Reverse Lunges: 1x10 (each leg)
Chair Dips: 1x15
-Repeat the above circuit five times with no rest between exercises and 30 seconds to one minute rest between circuits.
Jump Squats: Perform a basic bodyweight squat, but as you rise explode upwards into the air about three inches. Be careful to flex your ankles and knees as you land to drop back into a nice squatting position. Don't land flat-footed and stiff-legged! Your knees and hips will scream bloody murder!
Push-ups: The classic. Assume the push-up position and lower yourself until your elbows are slightly past 90 degrees. Press your hands into the ground to raise your body back up. When performing push-ups make sure your hands are under your shoulders. A common mistake is to have the hands under the face. This may seem easier at first but is hard on the shoulders and will limit your development in the long run.
Toe Touches: Lie flat on your back and point your legs straight up in the air. Your body should look like an "L". Now place your hands with straight arms on your knees or thighs. By crunching your abdominal area attempt to touch your toes by sliding your hands up your legs towards your feet. It may depend on your flexibility and anatomy as to whether you actually can reach your toes, but raise your upper body to the point where your shoulder blades come off of the ground.
Reverse Lunges: Standing comfortably step backwards with your right leg and lower yourself into the lunge position. You want your rear knee (right leg in this case) to be about an inch from the ground. Reverse the motion to return to the standing position. Now repeat with the left leg.
Chair Dips: Find a sturdy chair or box that you can sit on. Sit comfortably with good posture. Reach down and and grab the edge of the chair with each hand, just outside of your legs. While holding on to the chair, slide your hips forward until they are off of the chair while walking your feet out until your legs are straight. By bending your elbows lower yourself towards the ground and push yourself up. Don't bend your elbows any further than just shy of 90 degrees. Much further than that and it's hard on your shoulders.
There! Give that a try as a quick and effective whole-body conditioning workout that can be done outside the confines of a gym.
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