BODY WEIGHT SESSION 1
Do not underestimate the value of bodyweight training, nor how hard it can be. Please make a special effort to perform perfect technique throughout the body weight session to get the most benefit from it. Enjoy and take a picture along the way, post it up on your social media and tag me in to see and share!
BODYWEIGHT SQUATS
Reps: 10
Sets: 10
Rest: 20 seconds in between sets
Note: Make sure you get nice deep squats, keep your chest up, eyes up and your weight through your heels.
PRONE COBRA
Reps: 1 minute
Sets: 3
Rest: 30-60 seconds between sets
Note: Lift your chest off the ground right the way to your belly button. Don't over extend your neck, keep it in line with your spine and keep your eyes looking down on an angle. Have your thumbs turned outwards and facing the ceiling while you lift your arms up off the ground behind you.
LUNGES ON THE SPOT
Repetitions: 12 reps on left & right leg
Sets: 5
Rest: No rest between sides & 30 seconds between sets
Note: Keep the knee on your front leg directly above your heel. Sit your body weight straight down and behind the front knee. On the back leg make sure you lower all the way down until your knee just lightly touches the floor. Make sure on your back foot that the heel is facing the ceiling as you lower down.
PUSHUPS
Reps: 10
Sets: 8
Rest: 30-60 seconds between sets
Note: Keep your body in a straight line from heel through the hips, through the spine and right through to the neck and head. Lower yourself down in this exact plank position and maintain it as well as you proceed to push back up. No cheating!!!
FRONT PLANK
Reps: 1 minute
Sets: 5
Rest: 30-60 seconds between sets
Note: Do not have your hips too high and do not have your hips too low. Have your palms facing up towards your face, and don't close your hands in a fist, keep them open and place the pressure through your forearms. Once you are in the correct position do not move, hold it here perfectly.
SIDE PLANK
Reps: 30 seconds on both the right side & left side
Sets: 3
Rest: No rest between each side & 60 seconds between sets
Note: Keep your hips up high and your top shoulder back so it is in line with the elbow you have on the floor. Keep your neck straight and eyes facing forwards. Hold the position perfectly without moving at all until the time is finished.
DEADBUGS
Reps: 1 minute
Sets: 3
Rest: 30-60 seconds between sets
Note: Maintaining the correct form is essential, even when tired. As one arm proceeds to go behind you, the opposite leg is to reach out and extend straight to around a 45 degree angle. Continue to slowly progress from one side to the other until the minute mark is complete.
MOUNTAIN CLIMBERS
Reps: 30 seconds
Sets: 8
Rest: 30seconds between sets
Note: Keep your shoulders directly over the top and in line with your wrist. Once you are in position and ready, the shoulders do not move. Simply, one knee travels up towards your chest and without placing the foot down you send that knee backwards and swap to the other knee to bring forwards.
BURPEES
Reps: 10
Sets: 10
Rest: 30-60 seconds between sets
Note: You don't have to do strict pushups, you don't have to jump super high. You do have to keep your body in a nice straight line as you lower yourself to the floor and whilst you lift yourself back up. This is the finisher so put everything into this last exercise now. Good luck!