20 July
3 min. read
Съдържание:
Life can get busy sometimes... Believe me I know! But does this give us an excuse to ignore workouts and physical activity? The answer is NO!
That's why I decided that now is the perfect time to share with you an interesting exercise program that you can try anytime and anywhere: at home, in a hotel room or on the beach.
Note: For this workout you won’t need any equipment - no weights, training bands or barbells. Only the weight of your own body and maybe a fitness mat are enough, but even the mat is not mandatory.
The training is gentle on the joints and is suitable for everyone: beginners, intermediate and advanced. Its duration is 15-20 minutes, not including the warm-up.
Are you ready to start???
First Things First: The Warm-Up
First heat the body well. Never forget the warm-up - otherwise you're just begging for traumas and injuries! It is an important component of your workout because it stimulates circulation, warms the muscles and gradually increases the heart rate.
It is advisable to use dynamic stretching exercises because if you go directly to static stretching, without muscles are warmed up, you risk getting injured.
Good options for warm-up at home are:
- Running in place
- Rope jumps
- Exercise bike
- Running up and down the stairs
Remember that the goal is simply to move the joints and fast-pace the pulse. Do not exhaust yourself before you even start your workout.
The 20-Minute Bodyweight Circuit
Depending on your level, for each exercise observe the following times:
Beginners: 30 seconds activity, 30 seconds rest
Intermediate: 40 seconds activity, 20 seconds rest
Advanced: 45 seconds activity, 15 seconds rest
Do as many repetitions within the specified time (without the expense of proper technique of execution). Make a total of 4 rounds. Each round consists of the following exercises:
Execise #1: T-Push Ups
Let " interleave" standard pushups. T-shaped pushup is a variation in which we load the entire body - mainly the chest muscles, and to a lesser extent, shoulders, arms and abdominal muscles.
Exercise #2: Mountain Climbers
"Mountain climber" is one of my favorite exercises - gives strength, improves balance, speed and coordination, burdening both muscles in the abdomen, lower back (ie. The "core"), shoulders and legs.
Exercise #3: Backward (Reverse) Lunges
This exercise strengthens the muscles of the lower half of the body. Suitable for beginners and people with problematic joints because they are easier to implement than conventional lunges ahead. Reverse lunges overload quadriceps, buttocks, adductors and glutes (buttocks).
Exercise #4: Bodyweight Squats
Before you start doing squats with weights, you should learn the technique of execution to perfection. Here comes the role of Squats with own weight - they will be the first lesson you must learn.
Initially put his hands behind your head. Place the feet at a slightly greater width than the shoulders. Straighten your back in a neutral position. Begin the movement by moving your hips back and bend your knees slowly. Keep your chest and shoulders erect. The head should be in a neutral position, eyes - fixed straight ahead. Lower until your thighs stand in the position parallel to the floor. Return to starting position.
And Finally I Have a Challenge for You…
In each of the exercises count your reps. The aim is to do as many reps (with perfect technique, of course) as possible.
Collect the total number of reps from all exercises of the four rounds.
How Did You Do?
Under 150 reps >>> Continue to be persistent!
151-250 reps >>> You’re doing well!
251-299 reps >>> More than great!
Over 300 reps >>> Congrats! Everyone would envy your form.
Share your achievement in the comments section below.
