Friday, January 11, 2013

Free Workout Friday - Body Weight Workout

Awesome workout today that utilizes just your own bodyweight to increase difficulty.

Sumo Squats - you know, nice wide stance.  Step right, squat with your legs wide.  Squat deep and really get the glutes engaged.

Squat and hold for 30 seconds - this time with your knees about hip width apart.

Lunges - make sure that when you step forward and lunge, your knee does not protrude beyond your toes.  Ideally, your shin should be perpendicular to the ground.

Warrior is the yoga version (almost) of the lunge.  Drop into lunge position and hold it for 30 seconds on each side.

Next for the knee dips, get back into warrior position, and dip the back knee to the ground, keeping the front leg practically stationary.

Plie squats are the ballet equivalet to sumo squats.  Wide stance, toes pointed outwards, buttocks tucked under (think pelvic tilt).  As you squat, keep buttocks tucked's a real glute burner.  For the bounce, sink low into your plie squat, keep buttocks tucked and bounce slightly for 30 seconds.

For the bridge - be sure to squeeze your buttocks together.  I like doing these with thighs together.  To keep your thighs engaged, try putting a small 2# ball between your thighs just above the knee.  Gives a whole new meaning to single leg bridges!  Now, squeeze the ball for the 30 second count, and then squeeze the glutes as you pulse the hips even higher.  Small moves everyone!

Maintain a strong abdominal though the plank series and superman and you're done!  If you're not sure of any of these moves, let me know and I'll try to get a video clip going soon!


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