Saturday, November 10, 2012

Weekend Workout #24

Today's workout is going to be centered around working the entire body, probably in ways that you never have.  These exercises might seem a bit unusual, but they are extremely effective and work most of the muscles in your body.  These will be bodyweight exercises that you can do in the comfort of your home, or at a park or in the gym.  Of course, if you are looking for an even greater challenge you can include dumbbells to some of the exercises to increase the load.  These exercises should add some "fun" to your weekend.  You'll be doing exercises you probably have never done.

These exercises are not necessarily designed to build strength, but rather improve your cardiovascular system, increase core strength, and to keep you having fun during your workouts.

Warm up for about 5 minutes with an easy job and some light stretches (not holding for more than 3-5 sec.)  I like to think of stretches prior to a workout as "movement prep"; moving to prep the muscles for the workout.

Complete the number of reps listed next to the exercises.  Depending on your time availability, aim for 3-5 rounds with 1-2 minutes of rest in between rounds.


InchwormsStand up tall with the legs straight, and let those fingertips hit the floor. Keeping the legs straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Continue bugging out for 4-6 reps

Bear CrawlsEmbrace that inner grizzly. Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue the crawl for 8-10 reps

Mountain ClimberStarting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward.  Aim for 30-40 reps (15-20 each leg)

Squat Reach and Jump - Ready to add some pizzazz (and cardio!) to that squat? Perform a normal squat, but immediately jump up, reaching the arms straight overhead. Aim for 15 reps, taking a quick breather before the next set.

Quadruped Leg Lift - Starting on the hands and knees, keep a flat back and engage the core. Raise the left leg straight back, stopping when the foot is hip-level and the thigh parallel to the floor. Balance for as long as possible, then raise the bottom right toe off the floor, tightening the butt, back, and abs (try to be graceful here!). Hold for up to 10 seconds, then switch legs.

Donkey KickStart in a push-up position, with the legs together. Tighten the core and kick both legs into the air with knees bent, reaching the feet back toward the glutes. Just try to land gently when reversing back to the starting position.  Aim for 10 reps (these are not easy)

Boxer - I don't think I need to explain this one...:-) 15 reps (punches) each arm

Burpee - Always a favorite (I try to include this exercise in just about every workout) and one of the most effective full-body exercises around, this one starts out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.  10 reps total

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