Sunday, March 16th 2008

9:55 PM

Bodyweight Workout

20 minute workout

Exercise

Weight/
Resistance

Standard Pushup
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Full Sit Up
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Bodyweight Squats
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

Standing Bent Over Row (dumbbell)
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight. Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor).
3) Keeping elbows close to body, pull DB's up to body and squeeze shoulder blades together at top of movement.
4) Return to start position.
Remember to keep back and head straight - hyperextension or flexion may cause injury

Burpees
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions

repeat the following circuit every minute on the minute for 20 minutes. peform 3 to 6 reps per exercise to complete the circuit in about 45 secs. thus giving 15 secs. rest. start circuit again at every top of the minute. adjust your reps accordingly and perform exercises in listed order