Holiday Workout at Home
Just in time for winter break, a bodyweight workout circuit you can do at home! Fit in a little movement without having to head out to the gym!
When building a home workout circuit, there are a few things to consider
Equipment: What do you have? What do you want to use? Can you get a good workout using only your bodyweight?
Time: How much do you want to spend? A workout circuit provides flexibility. Do the circuit twice for a 15 minute workout, or four times for a 30 minute workout.
Big Muscles: A bodyweight workout is ideal for getting those large muscle groups (like quadriceps, glutes, and hamstrings) moving. Starting with the big muscle groups also helps you warm up the rest of your body.
Fitness Level: If you are reasonably healthy, but just starting out with exercise, you’ll want to gradually increase your number of repetitions. Start with what you can manage, and slowly increase as you get stronger. If you’re already in good shape, then work through the higher end of repetitions, and also decrease your rest time in between different exercises. Not sure what sort of shape you’re in? A trip to the doctor can help you set out some guidelines to make certain you get started safely.
Now let us have a look at some excellent bodyweight exercises.
The Squat
Hands float comfortably by your sides or hold them together in front of the chest. Feet are slightly wider than shoulder-width apart and toes can be slightly pointed out. Beginning with straight legs, bend the knees until you reach a depth where you shoulders remain in-line or slightly behind the knees and the heels are still in contact with the ground (This may mean you can only come down to parallel or it may mean your hips will be below knee level). Push up through your whole foot until you are standing again.
Repeat between 8 and 15 times, depending on your fitness level.
High Plank with Side Toe Taps
Start in a high plank (a non-modified push-up position). Keeping your breast bone in line with your thumbs, take your right foot out to your right side, and gently touch your toe to the ground. Bring it back to the middle and set it down. Next, take your left foot out to the side, touch it down, and bring it back to the centre. Continue to alternate between the legs, and concentrate on keeping your core and hips strong and stable.
Repeat for 8-15 toe taps on each side
Alternating Leg Lunges
Begin with your feet together and your hands on your hips (your elbows should be pointing out). Step one foot back into a lunge. The step should be just long enough that your front knee is stacked directly above the ankle and the thigh makes a 90 degree angle with the shin. The back knee is also bent at a 90 degree angle with the knee pointing towards the ground, and only the toes coming in contact with the ground. Push up through your front foot, and bring your back leg forward until you are standing again. Using the other leg, repeat. Alternate legs until you have done 6-12 lunges per leg. Make sure to stay strong in your upper body, and try to control the lunge all the way down and up.
Tricep Pushups - Modified Four Ways
If you have ever said "I can’t do push ups", then this progressive push up program is for you. Start with the most modified version, and work your way up to the demanding (and impressive!) full triceps push-up. If you go slowly and consistently, little everyday gains will add up to big improvements in a matter of weeks. One of the big keys to push-ups is maintaining strength and control in your torso. Focus on staying strong, like a plank of lumber.
Beginner - Triceps Lower from Knees: Begin in a modified push-up position (on bent knees) with the fingers directly under the armpits and the fingers pointed forward. The breast bone is inline with the thumbs, the body is straight and the knees are a couple of inches apart and bent to touch the ground. Keeping the elbows grazing the ribcage, lower with control until the chest touches the ground. Press back into the start position by pulling the hips towards the hands and pushing up with the arms. When you can’t begin to lower with control, you have reached your limit.
Intermediate - Triceps Push Up from Knees: Begin in a modified push-up position with the fingers directly under the armpits and the fingers pointed forward. The breast bone is inline with the thumbs, the body is straight and the knees are a couple of inches apart and bent to touch the ground. Keeping the elbows grazing the ribcage, lower with control until the chest is a couple of inches from the ground and press straight back up keeping the core tight. Once the core starts to wiggle on the way up or you can’t hold yourself up at the bottom of the push-up, you have reached your limit.
Advanced - Full Triceps Lower: Begin in a full push-up position (on those toes!) with the fingers directly under the armpits and the fingers pointed forward. The knees are straight and elevated off the ground, the toes are a couple inches apart, and the breast bone is inline with the thumbs. Keeping the elbows grazing the ribcage, lower with control until the chest touches the ground. Press back into the start position by bending the knees into a modified push-up position and pressing up from the ground, keeping the core tight. When you can no longer lower with control or you begin to wiggle on the way up, you have reached your limit.
Master - Full Triceps Push Up: Begin in a push-up position with the fingers directly under the armpits and the fingers pointed forward. The knees are straight and elevated off the ground, the toes are a couple inches apart, and the breast bone is inline with the thumbs. Keeping the elbows grazing the ribcage, lower with control until the chest is a couple of inches from the ground and press straight back up keeping the core tight. Once the core starts to wiggle on the way up or you can’t hold yourself up at the bottom of the push-up, you have reached your limit.
Cycles
Begin lying on your back with your hands behind your head (elbow to the side; no pulling on the neck) and your knees tucked just below your belly button. Extend one leg so it hovers above the ground and the back continues to maintain pressure with the ground. At the same time, twist the upper body so that the opposite elbow moves towards the knee that is still tucked. Switch so that the other leg extends out as the body twists to the other side (i.e. the knee that you are pulling in) Continue for 8 to 25 reps per side, depending on your body.
As a beginner, do these slowly. When you are more comfortable with the motion, add speed and add reps, but don’t sacrifice the twist!
How to Circuit it
Try one set of each of these exercises, with 15 seconds to 1 minute of rest between each exercise. When you have completed one set of each, you are finished one circuit! If you’re crunched for time, try doing the circuit once or twice, and if you have more time, do more! And remember that you’ll need adequate rest and recovery after your workout!
December, 2010, Jayleen Gordey, BSc.Kin
Lunging on Winter Break!