Bodyweight exercises
12 Days Challenge – Day 14
It’s back to intervals for Day 14. Check out Day 2 if you need ideas for an activity for your interval training. Warm-up with 5-8 minutes of cardio. Workout: Do one minute of hard work followed by one minute of light work for six rounds.
Read More12 Days Challenge – Day 13
Today’s Challenge is the Lucky # Seven Bodyweight Challenge Workout from 6 Extreme Bootcamp Challenge Workouts by Shawna Kaminski. Do as many rounds as possible for 12 minutes of the following: 7 squat jumps or squats 7 decline, regular or modified push ups 7 (per leg) bicycle crunches 7 (per leg) jumping lunges or reverse…
Read More12 Days Challenge – Day 12
Do 10 reps of each exercise for 3 Rounds: 1.5 Lunges* 1.5 Push-ups 1.5 Body Rows or Superman** *1.5 = all the way down, half way up, all the way down, all the way up equals one rep. Do 10 reps total per exercise. **If you don’t have a TRX or barbell do or to…
Read More12 Days Challenge – Day 11
Active Recovery Active Recovery helps you rebuild muscle through low intensity activity that gets your blood flow to the muscles that need repair. Aim for about 20 min. of low intensity activity that you enjoy (i.e., walking, biking, hiking, etc.). A longer duration is OK, as long as it doesn’t cause fatigue.
Read More12 Days Challenge – Day 10
Back to interval training today. This time you’re going to do 8 rounds. Just pick any cardio activity and alternate hard work with light work. See Day 2 if you need ideas 1:00 hard work/1:00 light work for 8 rounds Make sure to warm-up with 5-8 minutes of light cardio activity.
Read More12 Days Challenge – Day 9
Day 9 Time to make like a bear and crawl. Warm-up with 3 sets of forward arm circles and backwards arm circles. Do 10 forward and 10 backwards for each set. Keep your circles small and controlled. Workout: Do 50 paces of Bear Crawls (each step counts as one). Rest for 30-60 seconds and repeat…
Read More12 Days Challenge – Day 7
We’re wrapping up the first week with another recovery challenge. All you need is 3 minutes. 3:00 wall sit
Read More12 Days Challenge – Day 6
Today’s workout is all about the core. Enjoy! Do the following exercises for 3 rounds with as little rest as possible between exercises. 1:00 plank 1:00 slow bikes 1:00 V-sit 1:00 fast bikes :30 rest
Read MoreMoving Heavy Stuff – The Bodyweight Edition
In a previous post about strength training I whittled down the basic human movements to 7: Squat Lunge Push Pull Bend Twist Gait Then there were the FIVE basic compound exercises: Squat Pull-up Push-up Deadlift Carries Some of the Basic Five have weighted variations: Front or back squat Rows Bench press Conventional Deadlifts Weighted carries…
Read MoreRevisiting the squat
Below is a bit of an edit (with pictures added!) of a post that I wrote two years ago. Since the original posting I’ve developed much more love for the squat. I have a love/hate relationship with squats. I struggled with squats during a good part of my fitness career. The Hate Anatomy (short torso,…
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