Posts Tagged ‘body weight exercise’


Heres a simple yet effective workout to do when you’re trapped inside and can’t make it to the gym.
50 push ups
jog in place or up/down stairs 1 min
50 sit ups
jog in place or up/down stairs – 1 min
50 dips (use to chairs in case you are wondering)
jog in place or up/down stairs – 1 min
side plank – top leg lifts x 20 L and R sides
jog in place or up/down stairs – 1min
plank position – rock forward/back 20x, side-side 20x and circle 10x CW /CCW
jog in place or up/down stairs – 1 min
50 alt lateral lunges
jog in place or up/down stairs – 1 min
Obviously you can modify reps and time based on fitness level.
For extra fun and challenge try doing ex w/ small child on back or carrying laundry basket up/down stair! Ha Ha Dont be so stiff, infuse creativity and fun into the work out.
Enjoy and stay fit in the winter!

Get Strong! Stay Strong!
Chris


Here is a simple, yet effective to stay in tip top shape with nothing more than body weight!

Super Leg Circuit:
Squat X 6
Alternating lunges X 6
Alt. Scissor jumps X 6 ( or Lateral Lunges)
Jump squats X 6 ( or squats again)
Upper Extremity Circuit:
Push Ups X 6-10
Alt. Mountain Climbers X 6-10
Plank to Push Ups X 6-10

Complete one round of both circuits, rest and repeat. Build up to 3- 4 rounds for a fantastic metabolic and strength building program. Best of all, it only takes minutes to complete!
Over time you can add reps or sets or even add light weights.
Have fun, work hard and be consistent with your exercise! Your mind and body deserve it!!!!!!!

Get Strong. Stay Strong!
Chris