Bodyweight Workout of the Month

Here’s a workout I completed this morning with some of our members of our group training class in Bellevue Hill.

It is designed to elevate your heart-rate, work every muscle in your body, in a progressive fashion… meaning a fluid movement from one exercise into the next. You need zero equipment, and only a small area. You decide if you do it in the park, or in your lounge-room. Program includes warm-up, not cooldown.

We call it the ’20minute-body-progression-HIIT-supreme’. Pretty creative I think.

You’ll need a timer for the bulk of the workout. I have an easy to use, free, effective timer, simply called ‘timer,’ by pushpress.com. Make sure you set the timer up correctly after your warm-up and before you start the program.

Warm up:

• 10 star jumps, 10 depth squats, 10 toe touches/overhead reach combo, 10 high knees, 5 walkouts, 5 cobra/child pose combo.
• 20 star jumps, 20 depth squats, 20 toe touches/overhead reach combo, 20 high knees, 10 walkouts, 10 cobra/child pose combo.

 

Program:

Set timer: work 60 seconds. Rest 0 seconds. 16 rounds. 1 cycle. do not progress to the next exercise before the timer beeps. * Commando roll is extremely quick and done to get you into position for your next exercise.

Start by laying face down. Start timer.

 

1. Push-ups (full body or on your knees)
   1. Quick commando roll left
2. Crunches
   1. Quick commando roll right
3. Plank
   1. Quick commando roll left
4. Hip thrusts (single leg if you can handle it, in reps of 10)
   1. Quick commando roll right
5. Back extensions
6. Burpees (ending in standing position)
7. Sumo squats
8. Single leg toe touch (opposite hand touching opposite foot)
9. Single leg toe touch (opposing leg)
10. Walking lunges
11. Mountain climbers (chair or platform needed- we all have one)
12. Squat jumps
13. High knees
14. Plank
    1. Quick commando roll left
15. Crunches
    1. Quick commando roll right
16. Push-ups

 

All done!! congratulations and celebrations. Complete with a 10 minutes full body stretch/cool-down.

If you would like to come and trial one of our group classes, simply send an email to jack@bodytech.com.au and we will get you down for a free trial.

Stay healthy,

Jack Seymour