Tuesday, July 21, 2009

Bodyweight Workout Challenge Circuit

Do you ever feel like you want to push your body a little more on those off-days?

Well, if you're looking for a little extra boost during your off-days, then here is a 10-exercise circuit that will help to rebuild and reconstruct your body, while doing so at an off-day intensity.

This particular workout will ensure that you get that metabolism boost to burn more calories, but in a way that won't impede your performance in the following day's workout.

To start out you'll do a simple bodyweight squat. Place your hands out in front and feet a bit wider than hip-width apart. Now, push your hips back and get nice and low, while keeping your back flat and your chest out. Then, drive up and repeat.

Next you will go down to the floor and do whatever rolling you feel is necessary. Whether it's the tennis ball for your calves or the foam roller for your upper back or IT band along your legs – do whichever exercises you feel are necessary to get that soreness out.

Once you've finished with those exercises, grab your stability ball and go through the WYLIT exercises. With the "W" exercise, your arms are straight out in front of you and then tuck your elbows into your sides.

Right after, move into the "Y" exercise position. Keep your thumbs pointing up and use the muscles between your shoulder blades to lift your arms in this small movement exercise.

For the "L" exercise you will be performing an external rotation. Then into the "I" exercise where your arms are straight ahead and raise them upwards, getting that extension.

Finish off the WYLIT with the "T" exercise by bringing your shoulder blades together, again in another small movement exercise.

After the WYLIT you'll go to the ground for the stability ball hip extension and follow that up with the side plank. For the side plank, be sure to keep your body in a straight line and abs braced. Focus on getting back in tune with your body so that you can do all of these movements properly.

Follow the side plank with the regular plank exercise. This ab exercise will be a bit more difficult, having just completed the side plank.

After the plank, you'll go right into a single leg hip-extension. So, with one leg up in the air, bridge your hips up, and then slowly lower back down. Squeeze your glutes and hamstring to come up. Be sure to really drive through the hip, and one way to do this is to push through the heel of the leg that is planted. Do all reps for one side and then switch over to the other.

Next, you'll do some calf stretching for 30 seconds per side. By combining this calf stretch with the tennis ball rolling you will reduce the pain and stiffness in the calf area.

After calf stretches, you'll grab a stability ball for a round of mountain climbers. To get in position, place your hands on the ball and your body in a straight line. Next, drive your knee up to your chest and then back down, alternating sides.

The last exercise is the stability ball jackknife. So, place your feet on the ball and your hands on either the ground or the bench and then tuck your knees into your chest.

So there's another off-day workout that will restore and reconstruct your body to start performing at peak levels. You can rest a little bit after cycling through those exercises one time and then go through the circuit a couple more times.

If you need to do a little extra activity to go along with this workout then go for it!

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