Bodyweight Workouts with TT Members Oct. 07 BW Workout

March 14, 2011

Here is a great bodyweight warm up to start out a workout. You’ll find that this warm-up as a couple more exercises than you may be familiar with in a warm-up, but the goal is to have you better prepared for your actual workout.

So to start out, you’ll begin with a Y-Squat. Place your feet shoulder-width apart and your hands up in the Y position. Next, push your hips out, squat down, and then drive up and repeat. Be sure to keep your hands back throughout this exercise.

Next is the Push up exercise or Kneeling Push ups if you’re a beginner.

From there, you will go against the wall and do the Stick-up exercise. So with your hips, elbows, wrists, shoulders, and head against the wall, lift your shoulders up over head and then back down. This is a great exercise to warm up your upper back and increase your shoulder mobility.

Next, is the Mountain Climber exercise. From a push up position, bring one knee up to your chest and back out, alternating sides. Keep your hips low and brace your abs.

After that exercise you will follow with the Forward Lunge exercise. Take a step out, drop your hips straight down, and drive up with that lead leg. Alternate sides.

Once you have done all reps for the lunge, immediately go into the Waiter’s Bow exercise. This movement is very similar to the Romanian Deadlift or a Goodmorning exercise. So, grab a skin fold from your low back with one hand and place the other across your chest. Next, push your hips back, with a very slight bend in the knee, while keeping your back flat and head up, and then come back up. If you have tight hamstrings, then you will feel a tight pull in your hamstrings.

The final exercise in the warm-up is the Spiderman Climb. So, from a push up position, bring one foot up to just outside your hand and then back down and alternate sides.

So, you will go through all of those exercises without rest, then rest for 30 seconds and repeat one more time.

Now, that you done your warm-up you’re ready to jump into the actual workout. In this workout you will find there are a lot of dumbbell exercisese, beginning with a superset of dumbbell Push Presses paired with a Front Loaded Forward Lunge.

For the first exercise, place the dumbbells at shoulder height with palms facing outward. Next, do a little dip and then drive straight up. So, it’s not just an overhead shoulder press because you will take some of that momentum from the dip to really drive up.

Immediately after all your reps are completed, place one dumbbell/kettlebell/medicine ball/plate in both hands at chest height and then lunge forward, dropping straight down and then driving up with the lead leg. Alternate sides or do all reps for one side. By adding the weight to your front position, your torso will have to work harder to maintain the upright position.

The next superset will pair dumbbell Romanian Deadlift with a Stability Ball Mountain Climber

For the deadlift, place the dumbbells in front of your thighs and then push your hips back as you slide the DBs down and close to your legs, while keeping your back flat and then squeeze your glutes and hamstrings to come up.

From there, you will go right into a Stability Mountain Climber. So, place your hands on the stability ball, keep your body in a straight line with your abs braced and bring your knee up to your chest and out, alternating sides.

In the final superset of this workout, you will pair a dumbbell Row with Elbow out with a regular Chest Press.

For the row, place one hand and knee on the bench. Now, with your back flat and your palm facing your feet, row the dumbbell up to your abdomen with your elbow out to the side. Do all reps for one side and then switch to the other.

Immeditately from there, you will go right into the chest press. So, press the dumbbells up and in, and down and out.

That’s it for the weight training portion of this workout, but now you’ll move on to interval training to finish off the workout.

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