mardi 26 mars 2019

Home » » This Full-Body Home Workout Will Leave You Sweaty, Tired, and Sore - in a Good Way

This Full-Body Home Workout Will Leave You Sweaty, Tired, and Sore - in a Good Way

By  08:03  No comments

Home workouts are where it's at these days, because if you can get just as good of a workout minus the gym commute, the waiting for the equipment, the hunt to find floor space . . . why wouldn't you? This bodyweight workout created by Bach personal trainer Ashley Kelly, NASM, is great if you're just starting to strength train or getting back into it after a break - or for anyone else who's looking for a simple but effective workout to do anywhere.

Related:
Tone and Strengthen Your Entire Body With This At-Home Workout

Basic Bodyweight Workout

Equipment needed: a mat or some comfortable floor for "Y" and "T" exercises. You can also use a stable chair, bench, table, or bed for chair dips, or simply do them on the ground.

Directions: Complete two sets of each superset, with a 90-second rest between each set. Start with the five-minute warmup and end with the five-minute cooldown of static stretching.

Warmup Time
In-place jog or march 1 minute
Deep squat sits 3 sets of 5-second holds
Knee-to-chest stretch 45 seconds
Heel-to-butt stretch (Flamingo), both sides 45 seconds
Toe touch, both sides 45 seconds
Side bend, both sides 45 seconds
Arm circle, forward and backward 45 seconds
Superset 1 Reps
Push-up or knee-down push-up 10 reps, 20 reps for modification
Prisoner squat 15 reps
90-second rest
Superset 2 Reps
Triceps dip or chair dip 10 reps
Split lunge 10 reps on each side
90-second rest
Superset 3 Reps
"Y" and "T" arm raise 10 reps for each position
Burpee 10 reps
90-second rest
Cooldown: 3 sets per stretch Time
Seated hamstring stretch Hold for 15 seconds
Cobra Hold for 15 seconds
Lying knee tuck Hold for 15 seconds
Cat-cow Hold for 15 seconds

Keep reading for details on how to do each move.



Related Posts:

0 comments:

Enregistrer un commentaire