These eight exercises are all body weight and involve multiple muscles and joint movements. To keep things interesting, you can challenge the body by starting with one repetition for each exercise in a super set fashion (without any rest in between exercises) and with every new set, add on one repetition until you perform all eight exercises 10 repetitions each. The goal is to perform these exercises slowly so that you can execute with good form. Time your Scale of 1 to 10 work-out to see how long it took you, which will give you a baseline time. Without rushing through this workout in your next session, time it again and see if your body is able to conquer it in less time. Rushing through exercise only increases your risk of injury so while you are timing the workout for a quicker pace, you should always remain mindful of sound biomechanics and execution over anything else.
According to Beverly Hills orthopedic physician, Dr Raj, "The more ballistic in nature the movements are, the more risk there is for injury. However, teaching your body proper alignment for the more ballistic routines can certainly decrease your risk for injury in that you teach the body alignment at a slower pace, preparing the body to respond more efficiently at a quicker pace."
So start off slowly. Warm up for five minutes prior on the treadmill, jumping rope, jumping jacks, or through dynamic flexibility (dynamic flexibility involves flowing movements that bring circulation to the joints and muscles). Focus on good form. Focus on deep breathing. Have fun.
This exercise involves lateral movements (side to side). Start standing on your left foot with your right leg lifted. Hop onto your right foot and stabilize your body. Then lower through a single leg squat touchdown keeping your right knee tracking over your right ankle. Allow your left foot to go back to counterbalance your upper body as you reach your left hand to touch your right foot. Stand up through your right leg and hop onto your left foot and stabilize through your left side. Once you are stable, bring your right leg through a front kick. After you kick hop onto your right foot and stabilize, before hopping onto your left foot doing the same movements for the other side.
Starting with your feet hip distanced apart. Sit back into your heels and jump forward landing softly with knees slightly bent. Depending on your agility, either jump straight into a pushup, or for beginners, plant your hands onto the ground and step your feet back into a high plank. You have the option to lower onto your knees as you perform a single pushup. Then either walk your feet to the outside of your wrists or hop your feet to your wrists. Either stand up and pause or if you are advanced, then from the ground propel yourself up and forward into your next repetition.
Starting in a plank position, place your shoulders directly over the wrists as you balance on your toes. Keep your core engaged. Shift your weight slightly forward as you lower through a triceps pushup, keeping your arms tight to your side body. Exhale the breath as you push back up to a high plank and lift one foot off the ground along with the opposite arm (right arm with the left leg and left arm with the right leg). Stabilize before you mobilize through another repetition and be sure to keep your hips squared to the ground. Repeat the chataranga pushup right into bird dog on the opposite side and alternate for each set. (Two reps of this exercise equals one since there are two sides.)
Lying on your stomach, extend your arms overhead and keep your gaze on the ground. Inhale lift your arms and thighs off the ground as you keep your chin slightly tucked to keep your neck neutral. Exhale lower to the ground. Repeat.
Starting in a plank position, squeeze your core tight. The goal of this exercise is to keep your hips in the same plane as your chest, instead of lifting your hips up to the sky. Just as you perform jumping jacks when you're standing, perform plank jumping jacks. If you are a beginner, simply step your right foot out followed by your left and then walk them back inward. Repeat.
Start seated with both hands next to either sides of your glutes, fingers facing forward. Drive your hips up while maintaining a neutral spine, drawing your shoulders down your back and away from your ears. Extend one leg out straight while pushing through the opposite heel and reach for your toes with the opposite hand. While keeping your hips lifted, switch the other leg to hand connection.
Starting on your back, exhale as you crunch your upper body inward to meet your thighs pulling the elbows tight into your center. Inhale expand outward, keeping your core muscles engaged so your lower back pushes into the ground. If you feel any amount of stress on your lower back, simply drop your feet to the ground, keeping your knees bent at ninety degrees and do a single crunch. Keep your shoulders lifted off the ground the entire set.
Starting in plank position on your hands and toes, draw your belly in tight and engage your shoulders and back muscles. Exhale your right knee into your chest as you curl and round through your spine, keeping your shoulders directly over the wrists. The more you engage your abdominal muscles, the less you will feel pressure in your wrists. Be sure to exhale every time you pull a knee into the chest. Alternate between the right and left knees.
Photo Credits: www.thexgallery.com
Location: Orangetheory Fitness Los Angeles