This no equipment, full body, follow along workout at home is a great addition to incorporate into your training to really focus on sometimes the most simple yet overlooked but most important aspects to help improve overall strength, co-ordination, basics, core stability and muscular endurance.
I personally really look forward to this each week and is an important part of my overall training. I do lifting weights but I truly believe mastering bodyweight movements significantly help improve your mechanics to lift better and heavier over time.
You will simply need a mat or elbow friendly surface and a bottle of water!
This full body workout consists of 60 movements each performed for 50 seconds followed by 10 seconds to get ready for the next exercise. This is a real time workout so you will be joining me as I do!
PLANK KNEE TUCK SWING
PLANK KNEE TUCK SWING
BIRD DOG
HOVER WALK FORWARD & BACK
HOVER ALTERNATING KNEE TAP
TOE REACH TO HOLLOW
REVERSE CRUNCH
SLOW CRUNCH W/PULSE
CRUNCH SIDE REACH
CRUNCH SIDE REACH (switch side)
WALL SIT TO SQUAT WALK
X OVER WALL SIT
X OVER WALL SIT (switch side)
WALL SIT TO STAND
SQUAT TO CLOSE LUNGE
SQUAT TO CLOSE LUNGE (opposite side)
SQUAT TO X OVER SQUAT
SQUAT TO X OVER SQUAT (opposite side)
LUNGE TO LUNGE
LUNGE HOLD ON TOES
LUNGE HOLD ON TOES
ALTERNATING REAR LUNGES
LATERAL GLIDE
STANDING TO CROUCH ON TOES
SUMO HOLD TO HAND TAP
SUMO PULSES
SLOW PUSH UPS
TRICEP PUSH UPS (elbows in)
COBRA PUSH UPS
D’ STOP PUSH UPS
TRICEP PUSH UP TO SINGLE ARM TAP
CURTSEY PULSE
CURTSEY PULSE (switch side)
LUNGE TO CIRCLE KICK
LUNGE TO CIRCLE KICK (switch side)
SQUAT WALK TO TOES
3 POINT REAR LUNGE TAP
3 POINT REAR LUNGE TAP (switch side)
REAR LUNGE TO CURTSEY
REAR LUNGE TO CURTSEY (switch side)
FWD KICK TAP TO REAR TAP
FWD KICK TAP TO REAR TAP (switch side)
CIRCLES (clockwise)
CIRCLES (switch side anti-clockwise)
HAMSTRING D’ STOP
HAMSTRING D’ STOP (switch leg)
ALTERNATING PIKE TAPS
REAR DELT ROTATION TO EXTENSION
REAR DELT FLYES
FORWARD TRAVELLING PUSH UPS
TRICEP PUSH UP TO PLANK UP & DOWN
PLANK INCHWORM
SIDE PLANK RAISE
SIDE PLANK RAISE (opposite side)
TUCK TO EXTENSION
TOE TAP TO EXTENSION
ELBOW X OVER LOWER
CRUNCH TO ALTERNATING 3 POINT TAP
CRUNCH PULSES
TABLE TOP CRUNCH
This is YOUR workout. Change the exercises to your capabilities and energy on the day! Take a break as and when you need to. As always, you can perform leg lowers by bending at knee or not lowering so far and push ups on knees of course.
Please ensure to spend at least 5 minutes warming up prior to beginning this workout.
Let’s have a great session together!! ?
Cx
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.