Body Weight Workout

Before I begin a training cycle, I make a new one of these, by including new exercises and back-burnering previous ones based on strengths and weaknesses. This is my current, at-home routine that I do twice a week.

    Planks with arm rows for 1 minute
      locust pose – hold for 1 minute
        moving locust – scissor your arms and legs – 1 minute
          Modified pushup hold – 1 minute
            regular pushups – as many as I can
              leg lifts – slow lower – 1 minute
                oblique v-up hold – 1 minute on each side
                  jump squats – 1 minute
                    we have lift off
                      donkey kick hold – 1 minute on each side
                        single bent leg vertical squat – 1 minute on each side
                          It looks weird, but its HARD.
                            side planks – 1 minute on each side
                              single leg band exercises – triple threat – 30 on each leg
                                45 degree angle
                                  straight back
                                    single leg quad flex hold – 1 minute on each side
                                      hamstring curls with a ball – 1 minute
                                        side crunches on exercise ball – brace yourself – 30 on each side

                                        ONE MORE TIME! I repeat the sequence. 

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