Thursday, September 9, 2010

No weights, no worries!!

Here's a pure body weight strength training workout. It's time to rock our jeans


March in place for 1 minute

March out-out-in-in (wide) 1 minute

Lunge it side to side for 1 minute

Jumping Jacks for 1 minute

High knee run for 1 minute

quickly stretch the body

Now lets get into the workout

Wall sits 1 minute

8 pulsing squats followed by 8 jumping squats (alternate for 1 minute)

12 push-ups hands out wider than your chest (start on toes/ then drop to knees)

12 tricep push-ups bring the hands into shoulder width apart

(start on toes/then drop to knees) Even if you only get one on your toes...its all about progression.

Mountain climbers for 1 minute

(in push up position alternate bringing your knees into your chest)

12 (one each side) Alternating forward stepping Lunges (chest lifted, shoulders drawn down and back in towards your spine, knees in line with your toes, feet hip width apart.

Plyometric lunges for 30 seconds (same set up from above)

Supermans (lying face down lift the arms and feet up, while bringing the arms back to your you are swimming)

Plank for 45 seconds

Side plank 30 seconds each side

(you can do them on your knees or toes, draw the belly in and squeeze the butt)

12 Alternating backward stepping lunges each leg(same lunge set up from the forward stepping)

Isometric hold push-up for 30-45 seconds(hands out wide start on your toes and drop down to your knees when you need to. Come down to the bottom of the push up and hold it, brace the core).

Repeat 3 times and finish up with 25 minutes of cardio. Print it off take it to the park, home, or gym.

READY, SET....GO (email me how you feel afterwards!!

If you have any questions don't hesitate to ask

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