No time? No problem. These fast-paced bodyweight workouts will torch
tons of calories and fat—and build muscle—in no time (and with no
machines or weights.) The key to making body weight training effective
for weight loss? Focusing on compound movements, rather than ones that
isolate one muscle at a time.
Related: How To Raise Your HGH Levels Naturally
Related: How To Raise Your HGH Levels Naturally
“All these movements are compound movements challenging your total body and can help you torch fat,” says personal trainer Nick Rodocoy
who created them. Compound moves work multiple large muscle groups
simultaneously—and the more muscles involved, the more work that gets
done and the more calories you burn.
Related: The Tiny Diet Tweak That Can Help You Drop Pounds Like Crazy
Related: The Tiny Diet Tweak That Can Help You Drop Pounds Like Crazy
Outside
of sheer convenience, there are other reasons to add this type of
training in to your routine: “Bodyweight workouts are great if you want
to give your body a rest from heavy lifting or just to switch your
program up,” says Rodocoy. While great for bulking up quickly, heavy
lifting isn’t exactly gentle on your muscles and joints. So, a little
low impact work—that still gets you serious results—can ensure you stay
injury-free and healthy.
Related: So You’re Thinking About Having A Cheat Day
Related: So You’re Thinking About Having A Cheat Day
“The
whole program is a five-day split and it’s meant to be increased in
some capacity every week whether you are looking to beat a time or beat
the rep count,” says Rodocoy. But, you can also just do them
individually as one-off workouts whenever you have the time.
Workout 1
How: Do one move after the next without rest. Record your time. Repeat 3-4x. Try to beat your collective time every week.
1) Bodyweight Squat x15
2) Jump Squats x15
3) Reverse Lunges X10
4) Sumo Lunges x10
2) Jump Squats x15
3) Reverse Lunges X10
4) Sumo Lunges x10
Workout 2
How: Spend 45 minutes running through these movements, only resting as needed. Record your time and try to beat it every week.
1) Clap Push-Up x10
2) Bodyweight Row/Inverted Row x10-15
3) Pistol Squat to Bench x8
4) Feet elevated Push-Up x10
5) Pull-Up x6-8
6) Single Leg Hip Bridge on bench x8
7) Plank to Push-Up x10 each side
2) Bodyweight Row/Inverted Row x10-15
3) Pistol Squat to Bench x8
4) Feet elevated Push-Up x10
5) Pull-Up x6-8
6) Single Leg Hip Bridge on bench x8
7) Plank to Push-Up x10 each side
Workout 3
How:
Perform this routine as a ladder sequence (Do 1 of each exercise, then
2, etc all the way up to 10. Then go back down from 10 to 1.) Rest when
needed and record time. Try to beat it every week.
1) Pull-up
2) Dip
3) Jump Lunges
4) Leg Raises
2) Dip
3) Jump Lunges
4) Leg Raises
Workout 4
How: Do one exercise after the next and repeat as many times as possible in 45 minutes.
1) Inverted Row x15
2) Handstand Push-Ups x8-10
3) Side Lying Oblique Hold -20 second hold each side
4) Pistol to Bench x10
2) Handstand Push-Ups x8-10
3) Side Lying Oblique Hold -20 second hold each side
4) Pistol to Bench x10
Related: The 120-Second Ab Routine
Workout 5
How: 30
on/15 off for 4 rounds (So, you do 30 seconds of clap
pushup/regular/knee then rest 15 seconds. Then 30 seconds of mountain
climbers and rest 15 seconds. Repeat three more times, then move on to
the second set of exercises.)
1)
a. Clap Push-Ups/regular/knee
b. Mountain Climbers
a. Clap Push-Ups/regular/knee
b. Mountain Climbers
2)
a. Inverted Row (feet adjusted as needed)
b. Walkouts
a. Inverted Row (feet adjusted as needed)
b. Walkouts
3)
a. Alternating Reverse Lunges
b. Plank to Push-Up
a. Alternating Reverse Lunges
b. Plank to Push-Up
source:yahoo.com
0 comments :
Post a Comment