Here's the workout for this week. It is designed to train almost every muscle in your body: abs, hips, gluteus, shoulders, triceps. Here's how it goes and check out the video below for more explanations
The Workout
3 rounds: 5 exercises x 1 min AMRAP (as many reps as possible) Aim for no rest Sequence of the exercises and muscles trained: 1. Eights - arms 2. Squats - legs, gluteus 3. Shoulder-touch plank - shoulders, abdominals 4. Triceps dips - triceps 5. Touch-toes - abdominals
Here's a new workout I made for you. The best thing about these workouts is that they are very quick and you can do them at home so they are for FREE. This means that you being in a good shape DEPENDS ONLY ON YOU.
Here it is:
3 rounds, 3 exercises, 15 reps each exercises Aim for no rest or as less rest as possible Overheads (with a dumbbell/weight) Triceps dips Push ups with leg cross
In the video below there is modification of the push ups, in case regular push ups are too hard for you. So, choose your level and a good weight and start. Do not forget to always keep your back flat to prevent back pain and also to be able to workout different muscle groups effectively.
This workout is suitable also if you are healing from an injury in your leg or just a temporary overload. I had not trained seriously for around a month because of an overload on my knee during a run. Anyhow, two days after the workout, I still feel those muscles tight.
The next workouts I will be showing you, guys, will be excluding any heavy leg exercises since my knee is still recovering. So, this is very useful for those of you who encounter a similar problem or just get ideas what can you do if you do have the problem in future. Almost everyone has an injury at least once in their lives, so you should be prepared for that. However, this workout is suitable for everyone.
If you want to recover quickly, keep up the spirit
From my experience I can tell you it is very important that you keep on training during the time you are recovering. I did not do it and this is why I am telling you ! You will loose some of your shape and your conditioning and you will recover longer time. In the case of a leg injury, you can always work the abs and sometimes do even push ups. You will not be able to do any cardio-type of exercises, but you can keep your muscles toned.
The Workout of the day: Toning legs and arms
3 rounds: as less rest as possible
1st round - 21 reps
2nd round - 15 reps
3rd round - 9 reps
Dead lift
Push ups
Get some weight
NOTE: If you do not have a bar or dumbbels, improvise. I used to do it with a bag filled with water bottles. In this way you can also regulate the adequate weight for yourselves but DO NOT make it too light.
Choose the type of push ups according to your level. I have explained a few variations in the video. Just go through all the reps with as less rest as possible.
