Great for losing weight, or just getting fit, bodyweight exercises are perfect to do anytime and anywhere. Now there are really no excuses not to work out! Try these 5 exercises for a quick, effective, full body workout: 1. Marching glute bridge Hold the bridge position with hips up to the ceiling. Raise the left leg and hold for about 2 seconds. Lower the left leg and raise the right leg. 10 reps 3. Inverted shoulder press With hands on the floor just wider than the shoulders move the feet as close to your hands as possible with the hips raised. Bending the elbows lower the head to the ground then push back up. For more of a resistance place your feet up on a chair. 5 – 10 reps 5. Elevated-feet mountain climbers From a pushup position place your feet on a chair ensuring that the shoulders and chest are positioned … Read More
Training idea: Body weight circuit routine
Here is a home training routine using your own bodyweight that will get you warmed up and sweating in no time! Half squats: 15 reps Burpees: 8 reps Single leg push-ups: 6 reps each side Side plank: Hold 45 seconds each side (for an added challenge, hold each side for 1.5 minutes) Mountain climbers: 10 reps each side. Complete the routine 3 times. Let us know if you’d like a demo in the studio. Enjoy. Beyond Fitness Personal Training
Training idea: Winter interval training
It’s chilly outside but you still want to lose weight. No problems, here are a couple of workouts you can do to burn more calories indoors. Clients are asking what they can do indoors to keep dry and warm now that winter is here. The following training workouts can be done either on a cycle or a treadmill depending on what you might have at home. If running or cycling indoors, make sure that there is enough airflow to stay cool so that you don’t overheat, and drink plenty of water. The session should take you about 15 to 20 minutes inclusive of the warm up. If you hit the high intensities, there’s no need to go longer than 20 minutes. Enjoy! 60/60 Interval workout Warm-up: 5-10 min of light intensity cycling/walking low resistance Work: 60 seconds at 90% VO2max (RPE =Very Hard) sprinting or running with increased resistance Relief … Read More
Training idea: Circuit training
Here’s a training workout that can be done indoors with the cold approaching. You have the choice of two circuits. Do each circuit twice a few times during the week to keep you in shape through winter until you can get out there again. Circuit 1 Barbell Squats 15 reps Variation: Can hold dumbbells if no bar available Hanging Leg Raises 10 reps Variation: Lying on your back, lift both straight legs off the ground. Dumbbell Bench Press 15 reps Variation: Put your feet on a chair/table and do push ups. Squat Jumps 15 reps Plyometric Push Ups (a push up with a clap as you lift your body off the ground) 10 reps Repeat the circuit two more times, resting 1 minute between each set. Circuit 2 Close Grip Chin Ups 10 reps Variation: Try a lateral Pull Down if in a gym or with some Dumbbells do a bent over … Read More