Back to Basics Full-Body, Bodyweight Strength Workout » The Four Percent
In Chicago's wake (and the national COVID-19 shelter in place), I started hosting 30-minute full-body and bodyweight workouts on Instagram LIVE at 6 a.m. CST. What happened next exceeded my expectations. A community has come together to train, feel good and find our collective strength. It has been a privilege. The accompanying video is ROUGH […]

In Chicago's wake (and the national COVID-19 shelter in place), I started hosting 30-minute full-body and bodyweight workouts on Instagram LIVE at 6 a.m. CST. What happened next exceeded my expectations. A community has come together to train, feel good and find our collective strength. It has been a privilege. The accompanying video is ROUGH AS HELL. I'm new to video, brand new to YouTube, and usually don't participate in my workouts. I'm like a fish out of water, but I share them to help us get through!

Do them back to back, day after day, or bounce back. These are strength workouts for the whole body so you won't see a lot of cardio or plyometric exercises, but you will achieve complete fatigue.

Note: If you have dumbbells, feel free to use them! They are NOT necessary; it can be done as a bodyweight strength training.

30 Minute Full Body & Bodyweight Strength Workout # 1

Theme of the day: back to basics

Warm-up: 30 seconds of each exercise

  • Cat-cow
  • T-spine stretch
  • Alternate low lunge
  • Down Dog to Up Dog
  • Walk around
  • Hand board

Strength complex 1: 60 seconds of each exercise (unless otherwise specified)

  • Squat with two break times at the bottom
  • Alternate reverse lunge
  • Negative squat - down for three counts, and up for one count (30 seconds)
  • Squat Hold (30 seconds)
  • Bring up
  • Buttock bridge
  • Alternate buttock bridges
  • Crunch bike (30 seconds)
  • Toe Touch (30 seconds)
  • Crunch (30 seconds)
  • Jack Knife (30 seconds)
  • Triceps push pp
  • Forearm plank

Recover 60 seconds.

Strength Complex 2: 60 seconds of each exercise (unless otherwise noted)

  • Squat with 1 1/4 repetitions
  • Alternating reverse lunges with forward tilt
  • Squat with five pulses
  • Negative push up
  • Front pump
  • Gluteal bridge with 1 1/4 repetitions
  • Straight kicks (30 seconds)
  • Table crunch (30 seconds)
  • Lowered leg (30 seconds)
  • Full extension sit-ups (30 seconds)
  • Super slow tricep push-ups - 3+ countdowns
  • Wide plank

Recover 60 seconds.

Strength complex 3: 60 seconds of each exercise

  • Nordic inverted
  • Hip augmentation on the side - right side
  • Dead bug
  • Hip augmentation from the side - left side
  • Nordic inverted



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Want to know the confidentiels to getting a fit-as-hell body in record time ? We did too, so we went straight to research, personal trainers, exercise physiologists, and sport instructors to round up the best workout tips to kick a sport routine into high gear. Put a few of these moves, détermination, and mantras into action each week and you’re guaranteed to see faster results !

It can

save your life-really ! Regularly doing cardio and strength training reduces your risk of heart disease, diabetes, and endometrial, colon, and breast cancers. The American Heart Association recommends exercising for 30-60 minutes on most days to reduce your risk of heart disease. ( Whoa. This push-up test might be able to predict whether you’ll have heart disease later in life. )

You’ll feel less stressed and happier. Exercise has been proven to improve your mood and decrease anxiety. Studies show that the fitter you are, the better you’ll be at handling the long-term effects of stress. One moderately soutenu 50-minute aerobic workout has been shown to significantly lower anxiety levels. And a study in the British Journal of Sports Medicine found that exercise may be more effective than drugs in treating mild to moderate depression.

It strengthens your bones. Exercise increases bone density, helping prevent osteoporosis. High-intensity activity, like jumping and running, is most beneficial for preserving bone mass.

Always warm up and cool down. This exercise tip will help you maintain your mobility and flexibility and prevent injury. Take 5-10 minutes to gradually raise your heart rate at the beginning of a workout and lower it afterward. Before strength training, do low-intensity cardio that recruits larger force groups like your legs, back, and core. Try this quick warm-up before every exercise sesh.

Take this jump-rope challenge. ' The best cardio workout is the jump-rope double-turn maneuver, ' says Michael Olajide Jr., former number one world middleweight contender and cofounder/trainer at AEROSPACE High Performance Center in New York City. ' It’s intense : You’ll burn about 26 calories per minute ! Do a basic jump for 5 minutes, then jump twice as high and turn the rope twice as fast so it passes under your feet twice before you land. This takes timing, patience and power. But you’ll get in great shape just by working at it. ' ( Once you’ve mastered that, up the ante with our 30-minute jump rope workout. )

Don’t cruise through cardio. Increase intensity by doing intervals : After a warm-up, alternate 1-2 minutes of activity at a rate of perceived exertion, or RPE, of sept or 8 with 2-4 minutes of lower-intensity periods ( RPE of 3-4 ). Repeat 4-6 times. Use our handy guide to help determine your RPE during any workout.

Tone up on the treadmill. ' Save time at the gym with this 10-minute cardio/sculpt séance : Hop on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do a 60-second set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another as you walk. It’s an amazing upper-body challenge that also gets your heart pumping. Do this series two or three times each week. As you improve, work up to doing 4-minute sets, ' says Michael George, se progager and author of Body Express Makeover.

Make over your running routine. ' Unless you’re training for a marathon, skip long, slow, distance running-sprinting builds more bourrinage. Add a few 10- to 60-second accélérations to your run, slowing down just long enough to catch your breath between them, ' says Stephen Holt, ACE personal trainer. ( See : How to Use Running for Weight Loss )

Use the talk test. If you can’t speak a sentence or two with each breath, you’re pushing too ( unless you’re purposely doing high-intensity interval ).

Get a jump on weight loss. ' Add plyometric box jumps to your workout to improve your cardiovascular stamina and leg strength - you’ll really sculpt your hamstrings, quads and glutes. Find a sturdy box that’s at least one foot high [like a j/fit Plyometric Jump Box, $71; amazon. com]. Starting from a standing place, explosively jump to the middle of the box, then jump back down. Repeat 20 times, ' says George. ( Related : Plyo Box Workout for Your Upper and Lower Body )

Watch the clock to lose weight. In a Journal of the American Medical Association study, women who racked up at least 200 cardio minutes a week for 18 months lost nearly 14 percent of their total body weight. Those who accumulated fewer than 150 minutes reduced their weight by less than 5 percent.

Power up your runs. ' Adding wall sits to the end of every run will strengthen your quads, hamstrings, and glutes, improving your speed and endurance. Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at quarante cinq degrees. Hold for 30-60 seconds; work up to doing 10 sets. Add a challenge by including heel raises : Lift your left heel, then the right, then lift both together twice, ' says Mindy Solkin, owner and head expert of The Running Center in New York City.

Lift like you mean it. If you can do the maximum number of suggested reps ( usually 10-12 ) without feeling fatigued, add pounds ( 10-15 percent at a time ). If you can’t complete the minimum number of suggested reps ( usually 8 ), reduce the weight in 10 percent increments until you can. Your last 1 or 2 reps should always feel tough, but doable.

Try this all-in-one toner. ' A side-step squat with wood chop works your arms, torso, abs, back, legs, inner thighs and butt, ' says David Kirsch, trainer and author of The Ultimate New York Body Plan. ' Stand with your feet shoulder-width apart holding a three- to four-pound medicine ball in your hands. Bend your arms up so that the ball is at eye level over your right shoulder. As you bring the ball toward your left knee, step out with your left leg and bend it no further than 90 degrees, keeping your right leg straight. Return to the starting position. Do 10 to 15 reps and repeat on the other leg. '


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