Here are 2 bodyweight work outs to get you and the family through Thanksgiving! First one is curtsey of Mhardy and the second is from Melissa- enjoy!
Warm-up:
1) World’s greatest stretch – 2 x 4 (EA side)
2) 90/90’s – 2 x 6 (EA side)
3) Hand release push-ups – 1 x 6-10
4) Jump squats – 1 x 6-10
Workout 1:
Round 1: Complete 2-3 rounds
– Reverse lunge x 8-10 (EA side)
– Single leg glute bridge x 8-10 (EA side)
– Tempo push-ups x 6-10
Rest: 2-5 minutes
Round 2: Complete 2-3 rounds
– Alternating lunge jumps x 5-10 (EA side)
– Chair dips x 6-10
– Shoulder taps x 10-20
Rest: 2-5 minutes
Round 3: Complete 2-3 rounds
– Sit-ups x 10-20
– Hollow body rocker x 10-30 seconds
– Dead bug x 10-20
Workout 2:
Complete a “ladder” starting with 10 reps of each exercise, then dropping the reps to 9 on the second round, drop to 8 on the third, and so on until you complete the final round with 1 rep of each exercise.
I hope you’ve been working on standing up without hands! Here is a video to help mobilize your hips and then stand from the ground….
WORKOUT #3: Descending Ladder
Complete 10 reps of each exercise, then repeat performing 9 reps, continuing through until you reach round 10 performing 1 rep of each exercise. Good luck!
While the cats away, the mice will play…… Not today! I can’t leave you without some kind of challenge or homework to do! First, keep working on your ability to stand up off the ground without using your hands. In addition, try sitting or standing from your dining room or office chair on 1 leg. Attempting a couple of these a day will make these significantly easier in the gym.
EVERYDAY MOVEMENT TO WAKE AND WARM YOU UP:
WORKOUT #1: The Backpack Workout
Fill a backpack with some books or sweatshirts. This will be your weight for the workout.
Complete 3 Rounds:
15 Backpack Squats
10 X Woodchops per side (squat and swing bag up and across your shoulder)
15 Tricept extensions (lifting bag behind then overhead)
30 wall sit with bag on thighs
30 second Plank with bag strapped to back or front of body
Make good on your New Year’s Resolutions with the guidance and support you need through February. Complete your daily and weekly challenges and watch these tasks become habit. Real behavior change is what will lead to real health change. Join us!
For the entire month of February, your challenge will be to complete:
21 push ups a day
21 squats a day
Walk or Run 21 miles per week, which equals roughly 43,000 steps
Complete the 21 minute guided stretch video once a week
Track your food everyday on a food tracking app
Answer 1 reflection question each week
In order to participate, you will need to download our “Trainerize” app and complete the scheduled challenges each day. Trainerize can pair with MyFitnessPal, your Apple Watch, and several other fitness and nutrition apps, which will make tracking your progress each day a breeze. I will be here to provide guidance and support, communicating with you as much as you need throughout the month.
At the end of the challenge, each participant will get a t-shirt, 2 free BEMER sessions, and be entered into a drawing for 1 FREE MONTH of the BEMER chair! Commit to better habits in February. Anyone and everyone is welcome to participate! Sign up here.
We know this is an uncertain time, and if you are practicing social distancing, there is no need for you to neglect your fitness.
Follow along these warm up and cool down videos before&after your workout, or to just get your butt off the couch after Netflix and chillin all day. Plus, we’ve included 5 at-home workouts listed further below. Visit our YouTube page to see more exercises.
5 Bodyweight Workouts You Can Do At Home
10 Minute At-Home Bodyweight Workout
Perform a bodyweight squat to reverse lunge for 1 minute.
Perform a push-up to slow mountain climber (incline if necessary) for 1 minute.
Perform glute bridges for 1 minute.
Perform bird dogs for 1 minute.
Rest 15 seconds between exercises.
Complete the circuit twice and you’re done!
15 Minute At-Home Bodyweight Workout
Set a time for 15 minutes.
Perform 10 split squats each leg.
Perform a side plank for 20 seconds each side.
Perform 10 plank to push-ups alternating arms each time.
Perform 20 feet-elevated glute bridges.
Rest 15 seconds between exercises.
Do as many rounds as possible with good form in 15 minutes.
20 Minute At-Home Bodyweight Workout
Perform 10 push-ups or 10 incline push-ups.
Perform 10 bodyweight squats or 10 bodyweight jump squats.
Perform 10 bear crawls.
Perform 10 jumping jacks.
Rest 15-30 seconds between exercises and 30-60 seconds between circuits.
Do as many rounds as possible with good form in 30 minutes.
25 Minute At-Home Bodyweight Workout
Set a timer for 25 minutes.
Perform 10 bodyweight squats.
Perform a bear crawl forward and backward for 5 yards each.
Perform 10 reverse lunges on each side.
Perform 10 slow mountain climbers on each side.
Rest 15-30 seconds between exercises and 30–60 seconds between circuits.
Do as many rounds as possible with good form in 25 minutes.
30 Minute At-Home Bodyweight Workout
Perform 10 walk-outs (can add a push-up, if desired).
Perform 10 bodyweight single-leg RDLs on each leg.
Perform 10 dead bugs each leg.
Perform 10 wall slides.
Perform 10 lateral lunges each leg.
Rest 15–30 seconds between exercises and 30–60 seconds between circuits.
Do as many rounds as possible with good form in 30 minutes.
This graphic does a good job of showing how much water we are made of. Still think you drink enough water? Did you know adults can lose as much as 1.5 liters of water through sweat during a hot day? Not only are more fluids are needed when it’s hot and humid, but add in exercise and your fluid requirements climb toward 10 liters per day. So after your next workout, take your water cup with you to continue sipping on your way home….every ounce counts!
