Bodyweight Workouts with TT BW Cardio Warmup

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In the Bodyweight Cardio Version 2.0 workout program you will find one advanced circuit and two intermediate-to-advanced cardio conditioning circuits. Now, you can either do each of the workouts as a complete workout program for four weeks, or you can take the bodyweight circuits and incorporate them into your regular fat loss workout program, either in place of interval training or on off days.

You'll start out with a warm-up, beginning with the Y-squat. For this exercise, get into the squat position and place your arms up in a Y stance. Now, push your hips back and squat down, making sure to keep your shoulder blades together.

After the squats you'll do Elevated Push-ups. So, with one hand elevated up on a dumbbell and the other flat on the floor, perform a regular push-up. Perform all repetitions for one side and then switch hands and repeat. This exercise will work some additional torso muscles.

Next up, you'll head to the wall and for the Stick-up exercise. Place your feet hip width apart and six inches from the wall, position your hips, wrists, elbows, shoulders, and against the wall. Now, slide your arms up as straight as you can and then tuck your elbows back into your sides. This exercise sounds and looks easy, but in actuality it is very difficult to do this motion, especially the more immobile your shoulder joints are from sitting with bad posture.

After performing those three exercises you'll now do a series of 3 different stretches, starting with a 20 second chest stretch. So, place your hand at about shoulder level against a wall or a piece of equipment and then turn away from it. You should feel a stretch across your chest. After 20 seconds switch over to the other side.

The next muscle you will stretch is your hip flexor. If you do a lot of sitting or cycling, you'll find these muscles have a tendency to tighten up on you. So, in a kneeling, lunge type stance, keep your opposite hand raised in the air and tilt it up over your head and then lean back. Hold this position for 20 seconds and then switch sides.

The last stretch will be for the hamstrings. Place a towel or a band around your foot and lie back down on the ground. By stretching your hamstrings with your back flat on the ground you will avoid possibly hurting your lower back. Make sure to keep both legs straight and hold for 20 seconds. Switch over and do the other leg.

Once you've made your way through the warm-up, take a one minute rest and then repeat one more time and then you're ready for any of the bodyweight cardio workouts.

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[sunnybrett]

sweet!!! thanks for the valuable tips