bodyweight, compound exercises, fitness, fitness tips, fittips, functional training, travel, workouts

BYOB Bring Your Own Body!

For today's workout, perform each of these tried and true movements for 1:00 each then rest for one minute and repeat for two more rounds!

-Abdominal V Ups: Lie flat on the floor with the lower back pressed into the ground and arms extended behind your head with palms up. Keep the feet together and legs flat on the floor. In one movement lift the legs up keeping them straight and raise the upper body of the floor reaching for the toes with your hands.  Then slowly lower the body back down to the starting position

-Burpees with pushup: Begin in a standing position. Drop into a low squat position with your hands on the ground. Kick your feet back into a pushup (high plank) position. Lower your chest to and from the ground to complete a pushup. Jump your feet in to return to the squat position. Jump up from the squat position.

-Single leg deadlift right: Keeping the right knee slightly bent, perform a stiff-legged deadlift by bending at the hip, extending your left leg behind you for balance. Continue lowering your chest toward the ground until you are parallel to the ground, and then return to the upright position. Be sure that you are keeping your shoulders back, and lower back extended in order to avoid hunching your back. Repeat for one minute on this side.

-Single leg deadlift left: Repeat as above but this time stand on your left leg and extend your right leg back. 

-Alternating forward hand pushups: Start in a high pushup position, with shoulder stacked over elbows and elbows over wrists. Be sure your core is engaged so that you are in a solid plank position. Move your right hand forward slightly and your left hand back slightly. Lower and lift to perform a pushup. Then move your left hand forward slightly and right hand back slightly. Lower and lift again. Repeat for one minute alternating the forward hand. 

-Squat jumps: Stand with the feet shoulder width apart. Squat down by driving your hips back, bending the knees and shifting weight to your heels. Engage your core and jump in the air explosively. On the landing, lower the body back into the squat position. Repeat for one minute.

-Mountain climbers: Start in a high plank position with shoulders stacked over elbows and elbows over wrists. Keeping your body flat, drive your right knee in toward your chest then your left knee in to your chest. Repeat rapidly for one minute.

-Reverse lunges right side: Start in a standing position. Step back on your right leg lowering your right knee low toward the ground in a lunge while keeping your front (left) shin vertical. Then push off the ground with your left heel and drive your right knee toward your chest. Repeat on the same side for one minute.  

-Reverse lunges left side: Repeat as above, but this time step back on your left leg. 

Stay hot. Stay awesome. Love, Public Body