Tuesday, February 12, 2013

Body Weight Workout

Just sharing a workout I did last week:


Most of the exercises are self-explanatory.

Back extensions on a stability ball: Rest on stomach, draped over stability ball, toes planted into the ground (upper body not touching ground).  Place hands on head.  Squeeze glutes and back to extend to a flat back.  Do not arch your back to achieve full range of motion; this can compress your lower vertebrae and cause pain for those with bad backs.  Return to the draped position.  That's 1 rep.  Do 20.

For the run, I did one minute intervals on the treadmill: 
Speed 5, 6, 6.5, 7, 6.5, 6, 6.5, 7, 6.5, 6, 6.5, 7, 6.5, 6, 6.5 until complete.

Exercise Modifications


Push-ups: To make them easier, try them on an incline so that your feet are lower than your hands or try them on your knees making sure to keep your body in a flat line (no butt sticking out).  To make them harder, them them on an incline so your feet are higher than your hands or add a dynamic movement like claps.

Squats: Form is what is most important here, so do fewer if you need to make it easier.  To make them harder, add weight or do one-legged squats.

Pull-ups: To make them easier, suspend your lower body using an elastic band, a pull-up assist machine, or a bench.  To make them harder, add weight or reps.

Back extensions: To make them easier, put your hands on your chest or lie flat on the ground (no stability ball).  To make them harder, add a twist at the top or add weight.

How did this workout go for you?

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