IvanDave20020912
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- Jun 15, 2019
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1. Star Jumps (3 x 20)
Get your blood flowing and your heart rate up with the classic star jump or jumping jack. Start with small jumps and arm movements and gradually open up as you start to feel warmer. Rest for 30 seconds between each set to get your breath back and focus on "turning on" your abs and **** in preparation for the rest of the workout.
2. Squats (3 x 15)
There's almost no muscle the humble squat doesn't utilise. To perform it properly, stand with your feet a little wider than shoulder-width apart, and sit down with your arms out in front of you for balance. Try to focus on keeping your upper back straight, instead of rounding over at the bottom. Do these nice and slow, and rest for a minute in between each set.
3. Push-ups (3 x 10)
After squats have fired up your lower body, jump down to perform some upper-body push-ups. Start on your knees and focus on bringing your elbows back instead out out to the side - this way you use a little more of your triceps and back muscles to complete the movement. If you're feeling particularly strong, try busting out the first few from your toes.
4. Lunges (3 x 15 on each leg)
To help your upper body recover, the next exercise is lunges. To perform them properly, keep your chest and head upright, and take a relatively large step out in front of you. Then drop your rear knee to the floor gently, and stand back up. If you're feeling any tightness in your ankles or knees, try taking a bigger step to keep your shins vertical. Do these nice and slow to improve balance and **** strength.
5. Plank (As many sets as it takes to get to 2 minutes)
Recommended by back doctors and sports coaches alike, the plank is an excellent way to build stronger abs and protect your lower back at the same time. To perform it properly, get into a push-up position and then lower yourself down onto your forearms. You'll want to make sure that your body is straight - try to prevent your stomach from dipping or your **** from raising up. Take as much time as you need to reach a cumulative goal of two minutes - remember shaking is normal!
6. Side plank (1 minute each side)
After the plank, we're keeping the heat on your abs with a different variation. To perform a side plank properly, lay down on your side and then lift yourself up so your body is resting on just one side of your feet. If this is too hard, try supporting yourself from one knee - making sure that your body is as straight as an arrow, and that your hips aren't dipping.
7. Step-ups (3 x 10 on each leg)
If you don't have a platform handy, try using the front steps of your house or apartment, or even a local park bench if you're feeling particularly athletic. To perform step-ups properly, look straight ahead and imagine driving up through your **** and hamstrings. The easiest way to do these is to alternate legs each rep, counting up to 20 step-ups in each set.
8. Chair dips (3 x 10)
For dips, use the same platform, chair or bench that you used for step-ups. turn your back to the platform, and then using your arms to support yourself, imagine sitting down in the space in front of it. It'll feel awkward at first, but practice driving up your body with the back of your arms. This exercise is excellent for all-over upper body development and increasing muscular endurance.
9. Wall sit (3 x 30 seconds)
Just when you thought the terrible leg burn was over, comes the wall sit. Find any flat wall and lower yourself down till your knees and thighs are at 90 degrees to your shins. If you stand up too high, you simply won't get the same effect. The goal is to reach three sets of 30 seconds - if that's too easy, try seeing how little sets it takes you to do a whole two minutes.
10. Optional Pull-ups (Bodyweight for one)
If you have access to a gym, kids playground equipment or even your own pull-up bar, this exercise will work your entire body. There is a caveat though - it's tough. To perform a pull-up properly, hold the bar with your palms facing away, bring your shoulder blades back, and then lift yourself up until your chin is over the bar. If you're struggling to do one, try standing on a chair and then lowering yourself down slowly from the top position. If you have access to a bar, place pull-ups at the beginning of your workout.
Get your blood flowing and your heart rate up with the classic star jump or jumping jack. Start with small jumps and arm movements and gradually open up as you start to feel warmer. Rest for 30 seconds between each set to get your breath back and focus on "turning on" your abs and **** in preparation for the rest of the workout.
2. Squats (3 x 15)
There's almost no muscle the humble squat doesn't utilise. To perform it properly, stand with your feet a little wider than shoulder-width apart, and sit down with your arms out in front of you for balance. Try to focus on keeping your upper back straight, instead of rounding over at the bottom. Do these nice and slow, and rest for a minute in between each set.
3. Push-ups (3 x 10)
After squats have fired up your lower body, jump down to perform some upper-body push-ups. Start on your knees and focus on bringing your elbows back instead out out to the side - this way you use a little more of your triceps and back muscles to complete the movement. If you're feeling particularly strong, try busting out the first few from your toes.
4. Lunges (3 x 15 on each leg)
To help your upper body recover, the next exercise is lunges. To perform them properly, keep your chest and head upright, and take a relatively large step out in front of you. Then drop your rear knee to the floor gently, and stand back up. If you're feeling any tightness in your ankles or knees, try taking a bigger step to keep your shins vertical. Do these nice and slow to improve balance and **** strength.
5. Plank (As many sets as it takes to get to 2 minutes)
Recommended by back doctors and sports coaches alike, the plank is an excellent way to build stronger abs and protect your lower back at the same time. To perform it properly, get into a push-up position and then lower yourself down onto your forearms. You'll want to make sure that your body is straight - try to prevent your stomach from dipping or your **** from raising up. Take as much time as you need to reach a cumulative goal of two minutes - remember shaking is normal!
6. Side plank (1 minute each side)
After the plank, we're keeping the heat on your abs with a different variation. To perform a side plank properly, lay down on your side and then lift yourself up so your body is resting on just one side of your feet. If this is too hard, try supporting yourself from one knee - making sure that your body is as straight as an arrow, and that your hips aren't dipping.
7. Step-ups (3 x 10 on each leg)
If you don't have a platform handy, try using the front steps of your house or apartment, or even a local park bench if you're feeling particularly athletic. To perform step-ups properly, look straight ahead and imagine driving up through your **** and hamstrings. The easiest way to do these is to alternate legs each rep, counting up to 20 step-ups in each set.
8. Chair dips (3 x 10)
For dips, use the same platform, chair or bench that you used for step-ups. turn your back to the platform, and then using your arms to support yourself, imagine sitting down in the space in front of it. It'll feel awkward at first, but practice driving up your body with the back of your arms. This exercise is excellent for all-over upper body development and increasing muscular endurance.
9. Wall sit (3 x 30 seconds)
Just when you thought the terrible leg burn was over, comes the wall sit. Find any flat wall and lower yourself down till your knees and thighs are at 90 degrees to your shins. If you stand up too high, you simply won't get the same effect. The goal is to reach three sets of 30 seconds - if that's too easy, try seeing how little sets it takes you to do a whole two minutes.
10. Optional Pull-ups (Bodyweight for one)
If you have access to a gym, kids playground equipment or even your own pull-up bar, this exercise will work your entire body. There is a caveat though - it's tough. To perform a pull-up properly, hold the bar with your palms facing away, bring your shoulder blades back, and then lift yourself up until your chin is over the bar. If you're struggling to do one, try standing on a chair and then lowering yourself down slowly from the top position. If you have access to a bar, place pull-ups at the beginning of your workout.