Bodyweight Workouts with TT Members Oct. 07 BW Workout Part 2

March 7, 2011

In the third superset of this workout, you will pair two ball exercises back-to-back. So the first will be Stability Ball Jackknife Rotations with Stability Ball Leg Curls.

For the jackknife rotations, you will get in a regular jackknife position ( feet on the ball, elbows on the bench), but instead of bringing your knees into your chest, you are going to go up to one side and then out, up to the other side and then out. So, just keep rotating to work your obliques a bit more.

From there, you will go immediately into the leg curls. So, on the floor, place your heels up on the ball, bridge your hips up and then curl the ball in and out. You want to make sure that you do not let your hips sag at all during this exercise and so your body should be in a straight line from knees to shoulders when the ball is curled in. Repeat this superset three times and head on to the next one.

In your last superset of the workout, you will pair Spiderman Push ups with 1-Leg Hip Extensions. For the push ups, you want to get into a regular push up position; however, as you come down you will bring your knee to your elbow and then back out, alternating sides.

Immediately afterward, you will turn over and lay on your back, with one leg raised in the air. Next, with one knee bent, squeeze your glutes and hamstrings to bridge your hips up. Repeat all reps for one side and then switch.

Instead of using interval training to finish off this workout, you will do Dumbbell, Kettlebell, or Medicine Ball Swings in its place.

To start out, hold the DB in front, and then push your hips back and squat down, and then use your hips to swing the DB back up to chest height. For this exercise you will do six rounds of 15 repetitions with a 30 second rest in between.

Okay, on to the next workout. To start out you will do Dumbbell Squats and pair that with Shoulder Press Push ups.

Holding the DBs at your sides with feet shoulder-width apart, push your hips back and squat down to parallel, and drive back up.

Immediately from there, go into the push up exercise, where you’ll place your feet up on the bench and your hands down on the ground relatively close to the bench. Pike your hips up high in the air and then drop down to the floor and push up, using as much of your shoulders in this exercise as possible.

In the second superset of this workout, you will combine Dumbbell Incline Presses with Dumbbell Renegade Row.

So, with the bench on an incline, perform a regular chest press, pushing the DB’s up and out and down and in.

From that exercise, you will go down into a push up position with each hand holding on to a dumbbell. Next, you will pick up one DB and row it up to your abdomen, while maintaining your body in a straight line and minimizing rotation. This is a great combination of the pushing and pulling movements.

This will be a bit of a challenge, especially after just doing the chest presses, so take a little extra rest if you need it. Repeat this superset three times in total.

You will finish this workout off with one of the hardest single leg exercises, the Assisted Pistol Squat or 1-Leg Squats, and pair it with Dumbbell Rear Delt Raises.

If you’ve never done the 1-legged squats, then you can use a band or a cable with a heavy weight to help with your form. Do 8 repetitions for each leg and then move immediately to the next exercise.

For the DB raises, bend your knees slightly, lean forward and keep your back flat while bringing the dumbbells out to the sides. You want to squeeze your shoulder blades together at the top of this movement and return in a controlled fashion.

That’s it for this workout. Finish off with an interval training portion for a great fat loss workout


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