Posts Tagged ‘Body weight’

Here in Cleveland, Ohio, we are running out of nice days.  Soon the temperature is going to drop and the snow is going to start falling.  As such, you’re not going to be able to get many (if any) outdoor workouts.  That’s why I wanted to post this video.  I’m asking everyone who reads this blog to get outside this weekend and do some physical activity!  It doesn’t matter what you’re doing, just do something- go for a run, take the dog for a long walk, or…you could do what I did:

Head up to a local playground, and experiment with some functional movements.  Playgrounds are filled with hidden ways to do tons of basic and advanced movements.  If nothing else, this can break up the monotony of going to the gym everyday.

In the video below you’ll find a full-body workout.  There’s a warm-up, two three-exercise circuits and a core finisher.  Each circuit should be performed with very minimal rest from exercise to exercise, and a one-minute rest between sets.  Perform 3 sets of each circuit before moving on.

1) Active Warm-Up: 2 minutes
-Band Assisted Split Squats- 10 on each leg
-Band Assisted Split Jumps- 10 on each leg
-“Trunk chops”- 8 in each direction (this exercise is great to get the core and the hips activated and working together before you start)

2) Circuit #1: 2-3 minutes
-Plyometric Jumps: I just found the most reasonable step height among the “stairs” of the playground. Perform 10 Reps.
-Atomic Push-Ups: Who needs an expensive suspension system when you have a good ole swing? Perform 10 Reps.
-Monkey Bar Pull-Ups: These monkey bars proved to be a perfect width and grip to really hit the lat muscles of my back. Perform 10 Reps.

3) Circuit #2: 3-4 minutes
-Elevated, Band-Resisted Split Squats: This is a great single-leg exercise that allows for tons of Range of Motion (ROM) and is great for improving the End Range of Motion (EROM) strength for the “down” leg, while also actively stretching the “up” leg. Perform 10 reps on each leg.
-Body Weight Dips: This was the toughest exercise to figure out, because this particular playground didn’t have the traditional monkey bars.  I ended up just finding a set of “stairs” that had a few parallel bars and it ended up working well, allowing for solid depth. Perform 10 reps.
-Band Rows/Step Backs: I finished this circuit with a pulling motion using the band.  Perform 10 pulls with feet stationary, and 5 to each side while performing a step-back.

4) Core Finisher: 3-4 minutes
-Swing-Ups- I went into this workout with absolutely no plan until I got to the park.  When I examined the park and noticed the height of the swing, I immediately thought it would be a great tool to get some core work.  For the “Swing-Ups,” I went into an elevated pillar position with my feet on the swing and my shoulders directly over my hands.  I held this pillar for 5-10 seconds, and then proceeded to contract my abs, lifting my hips into the air into a “mid-pike” type position.  I prefer this to a full pike position because there is an increased emphasis on holding the abdominal contraction when you stop before bringing your hips all the way over your head.  Once in the “mid-pike” position, hold for 5-10 seconds, repeat 5 times.  Perform the core finisher 3 times with a 30 second break between sets.

If you’ve read my blog before, you know how I feel about the “I don’t have enough time to workout excuse.”  Well, after this you can also add “I can’t pay for a gym membership right now,” to the list of invalid excuses to avoid physical activity.  Folks, for a FRACTION of the cost of a gym membership, you can purchase the only thing you need for a total body workout just like this one: a resistance band. If you’re interested in purchasing a band like you’re about to see, send me an email: Adam@GetFunctionalTraining.com

So again, get outside, enjoy the nice weather, and get a great functional workout!

Until next time,

Adam Reeder, cPT
Adam@GetFunctionalTraining.com
@TrainFunctional

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