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For this workout you are going to start out with a Reverse Lunge exercise. With dumbbells in both hands and feet shoulder-width apart, step back onto the ball of your foot, drop your knee straight down, and use your stationary leg to pull yourself back up. You will be working your glutes and hamstrings of the lead leg throughout this exercise. Do all reps for one side and then switch.
The second exercise will use the Ab wheel to target your abdominals. However, instead of rolling straight out, you will go on a diagonal. So you will go out in one direction, back in, and then out toward the opposite side. If you have never done this exercise before, than only do one or two sets the first time as your abs will be in a lot of pain the following day.
If you don't happen to have an ab wheel, then you can easily substitute this exercise with a stability ball. So, place your hands outstretched on the ball in front, and then roll out, and back in.
In the second superset of this workout, you will pair a 1-Leg Bench Squat with the Dumbbell Romanian Deadlift. To get in position, stand on top of a bench at the very end and drop one leg off the bench, lowering yourself down, and then come back up. You want to try and push your hip back as much as you can as you squat down. This exercise will work your quad a little bit more than some of the other 1-leg exercises as well as require excellent balance. Do all reps for one side and then switch legs.
For the deadlift, you want to bend your knees slightly and position the dumbbells in front of your thighs. Next, push your hips back as much as you can and keep your back flat and chest up. You will feel a strong stretch in your hamstrings and be sure to squeeze both them and your glutes to come back up.
In the final superset of this workout you will do Dumbbell Swings and Dumbbell Rear Deltoid Raises. If you have a kettlebell than you can use that in place of the dumbbell for this first exercise.
Grab the DB with both hands, drop in down between your legs and drive up to chest level. All the power will be generated from your hips while your arms are just there for the ride.
Immediately following all your swings, you will go into the rear deltoid raise. You will want to bend forward as far as you safely can while keeping your back flat and then raise the dumbbells up and out to the side. Be sure to control the dumbbells as you bring them back down to the start position.
That's it for the weight portion, now you're ready for the bodyweight circuit. This can be used in place of regular interval training.
You will begin with a Y-Squat. So, with feet shoulder-width apart and hands up in a Y position, push your hips back and squat down to parallel and back up. Make sure you keep your shoulder blades together and your hands raised throughout.
The next exercise in this circuit is a difficult one, the Spiderman Push up. From a regular push up position, as you go down, bring your knee up to your elbow and back out. Alternate sides.
From there, you will move into Chin-ups, lowering for three seconds and then raising for one. For this exercise, do as many chin-ups as you can. With an underhand grip and starting from a dead hang, pull your chest up to the bar and lower down for three.
After you've gone to failure with the chin-ups you'll find a bench to do Bulgarian Split Squats. So, place one foot behind you up on the bench and drop your hips straight down, using your front leg to do all the work. Do all reps for one side and then switch legs.
The last exercise of this bodyweight circuit is Mountain Climbers. For this exercise, go down into a regular push up position and then alternate bringing one knee up to your chest. You want to keep your hips down and your abs braced throughout the exercise.
Repeat that circuit up to three times, take a minute rest and that's it for this workout.
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9:20Bodyweight Exercise Workout Aby cbathletics2,365 views
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