Posted on February 04, 2015 by Jenny Cromack
This week Chris has written a blog about the pros and cons of body weight training. According to the American College of Sports & Medicine body weight training is the number one trend for 2015, so we thought we would treat you to a body weight workout!
The aims of this workout are to:
* Burn Fat
* Elicit a cardiovascular response (so sorry, yes there are burpees in the workout!)
* Give you a body weight workout you can do any time, any place with no equipment.
To achieve the first two goals it is essential that you minimise rest time between exercises to keep your heart rate elevated throughout the workout and give 100% to all exercises in order to enhance that post workout calorie burn. Let us know how you get on!
Body weight workout – Perform as a circuit, repeat 3-4 times. Remember to warm up and cool down thoroughly, and consult your GP if you are new to exercise or have any medical conditions which may affect your ability to exercise.
1. Squat Jump & Reach x 15-20 – Squat as low as you can, explode out of the squat and jump as high as you can in the air as you reach the arms above the head.
2. Sumo Squats x 15-20 – Place the feet wider than shoulder width, squat as low as possible.
3. Plank & Reach – Hold plank x 10 seconds, keeping the hips level and core engaged, reach one arm forwards, place it back on the floor, reach with the opposite arm. Repeat x 12, then hold plank x 10 seconds.
4. Burpees x 15-20 – Work as hard as you can on these, jump as high as you can at the end of the burpee!
5. Close Grip Press Ups x 15-20 – Place the hands underneath the shoulders as you perform the press ups, keep the elbows close to the sides as you lower to the floor.
6. Press Ups x 15-20 – Keep the core strong. As many as you can full, then if needed onto the knees.
7. Tuck Jumps x 10-15 – Jump up in the air and bring the knees to the front of the body, as the feet touch the floor explode into the next tuck jump!
8. Single Lunges x 12 each side – Lunge repeatedly on one leg, then switch sides.
9.Crunches x 15 – Place the hands at the side of the head as you crunch away from the floor.
10. Wall Squat – sit against a wall in a static squat x 30-60 seconds.
Rest x 30-60 seconds. Repeat x 2-3 times.
We hope you enjoy this body weight workout, let us know how you get on!