You have no time and it’s raining with excuses not to get to the gym.
No problem! Here is a phase 1, body weight workout that targets your
- Legs, Butt
- Arms
- Core
- Heart rate
Check out video for full instructions.
Phase 1- bodyweight workout .
The exercises
X 8-12 each side, see levels at the bottom
See full article for pics for each exercise
http://terranovafitness.blogspot.com/2014/02/no-time-no-excuses-bodyweight-workout.html
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1) On all fours, upper back rotation
2) Knee hugs
Find out what's happening in Pacificafor free with the latest updates from Patch.
3) Groiners
4) Kneeling core arm raise
5) Forearm push ups
6) Plank shoulder taps
7) Strait split squat
8) Side Split squat
9) Rotational split squat
10) Jumping jacks – 30 -60 seconds
Three levels
Green
X8-10 each side, Rest every 3 exercises Repeat 2-3 times
Yellow
X10-12 each side, Rest every 3 exercises Repeat 2-3 times
Red
X10-12 each side, No rest, complete all exercises back to back. TIME yourself! Rest and try to beat your time! Repeat 2-3 times
Note: if you are timing how long it takes to complete the workout , do NOT start time until you complete the first 3 mobility exercises. These should be performed without rushing. Share your time with us.
Dedicated to your Success, Chris
Green
X8-10 each side, Rest every 3 exercises Repeat 2-3 times
Yellow
X10-12 each side, Rest every 3 exercises Repeat 2-3 times
Red
X10-12 each side, No rest, complete all exercises back to back. TIME yourself! Rest and try to beat your time! Repeat 2-3 times
Note: if you are timing how long it takes to complete the workout , do NOT start time until you complete the first 3 mobility exercises. These should be performed without rushing. Share your time with us.
Dedicated to your Success, Chris
