Work It Out
So it's the first week of the four part workout Wednesday series. This week I thought it would be wise to kick it off with a full body workout that can literally be done anywhere. Some of the most effective exercises are done with just your bodyweight and without the use of any other fancy equipment or weights. All you'll need is yourself, some comfortable clothes and some good music. So let's just jump right into it!
Sprints: to warm up your body a bit, find a set of stairs or half of a track and sprint or climb as quickly as you can. Try and sprint at a 30 sec/60 sec ratio. (30 sec sprint, 60 sec rest) Repeat for 4 times.
Jump Squats: Stand with your feet shoulder-width apart. Start by doing a regular squat then engage your core and jump straight up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
Sumo Squat: Stand with your feet wide apart and turned slightly out to the side. Just like a normal squat, sit back keeping your chest out and your bottom back
Donkey Kicks: On all fours, bend one knee and push that leg up towards the sky, squeezing your glute to bring that leg up
Push Ups: Get into a high plank position. Place your hands firmly on the ground, directly under shoulders. Begin to lower your body—keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck—until your chest grazes the floor (or close to it) Push back up.
Tricep Dips: Position your hands shoulder-width apart behind you with your fingers facing your bottom. Extend your legs out in front of you with bent knees. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and not on your joints
Russian Twist: Lie down on the floor placing your feet on the floor or elevate them in the air. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Twist your torso to the right side until your arms are parallel with the floor while breathing out. Then switch sides.
Straight Leg Sit-up: Basically a regular sit up with your legs straight. Keep your arms above your head and reach up not forward.
REPEAT ALL EXERCISES 15 REPS, 2-3 SETS
Increase the amount of reps daily, aim for 3 extra reps a day as the week progresses.
Now go get to work and break out a sweat!