Training With Minimal Equipment, Or Even Just Bodyweight Is Adequate To Get You In The Shape You Want | NICK RANA

Add captioTraining With Minimal Equipment, Or Even Just Bodyweight Is Adequate To Get You In The Shape You Want | NICK RANAn

Training With Minimal Equipment, Or Even Just Bodyweight Is Adequate To Get You In The Shape You Want | NICK RANA

You put in long hours at work, or maybe even work overnight shifts. You’re tight on money. You want to spend downtime with friends. A hurricane or polar vortex has you barricaded in your home. Whatever the reason, there are times when you just can’t make it to the gym. We’ve all been there. And so long as you don’t use that as an excuse to skip workouts, you’re golden.
There’s no reason you can’t build muscle, strength, and size at home. It won’t take all day, either. Training with minimal equipment, or even just bodyweight, is enough to get you in the shape you want.
 The best part of all? You don’t even need to leave your home. The post-workout smoothie and shower are just steps away.

1. Bodyweight Spiderman

Directions: Perform all A exercises, then all B exercises, then all C exercises.
A1) Feet-elevated Pike Pushup
Sets: 4
Reps: 12
Rest: 60 seconds
Get into a pike position—arms straight and legs straight with your hips high in the air—with your feet on a sturdy elevated surface, like a box. Slowly lower yourself, and drive back up.
A2) Alternating Split Squat Jump
Sets: 4
Reps: 10 (each leg)
Rest: 60 seconds
Start in a split stance. Squat down and explode into the air, switch legs, and land in the opposite stance. Alternate quickly, and jump as high as you can each time.
B1) Spiderman Crawl
Sets: 6
Reps: 10
Rest: 30 seconds
Start in a pushup position. Crawl forward by taking a large step with your right arm and left leg at the same time—get low to the ground and swing your left knee so that it almost touches your right elbow. Alternate sides and keep your body low to the ground. To increase the difficulty, crawl backwards.
B2) Spiderman Pushups
Sets: 6
Reps (each leg)
Rest: 30 seconds
Start in a pushup position. As you lower yourself, pull one knee toward that same-side’s elbow. As you rise, bring your leg back. Repeat on the other side and continue alternating.
B3) Single-Leg Box Squats
Sets: 6
Reps: 6
Rest: 60 sec.
Start by facing away from a bench or box. Lift one leg, sit back onto the bench, and come up without putting your other leg down. To make it harder, lower the bench.
C1) Alternating Side-plank
Sets: 4
Reps: 5 (each side)
Rest: 30 seconds
Lie on your side, and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes squeezed, and your shoulders pulled back. Don’t let your hips sag. Twist your body toward the ground, switch arms, and do a side-plank facing the other way.


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