bodyweight workout: hollow, arch, and side holds

WARM UP (15 minutes)

- 200m run or 100 jump rope jumps or jumping jacks

- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)

- 8 each of: forward lunges, squats, regular pushups, bench dips, goodmornings, v-ups/crunches

SPECIFIC WARM UP (5-10 minutes):

hollow, arch, and side holds

Practice and study the hollow, arch, and side crunch holds for 3-5 minutes.

Perform 3-5 rounds of the following:

- 15 second hollow body hold

- 15 second arch hold

- 15 second side crunch hold - left

- 15 second side crunch hold - right

WOD (Workout of the Day, 5-10 minutes)

21-15-9 rep rounds, for time:

- pyramid push ups

- bench dips

- regular push ups

(If you can do less than 10 push ups in 1 straight set, then you can reduce the reps to 11-8-5, or 7-5-3.

Make sure you do keep an active core throughout the WOD, body slightly hollowed on regular and pyramid push ups.)

bodyweight workout: classic running drills

WARM UP (15 minutes)
- 200m run or 100 jump rope jumps or jumping jacks
- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)
- 8 each of: forward lunges, squats, tuck ups, good mornings, regular pushups, bench dips
- 3 rounds, 30 seconds each of: front plank, left side plank, right side plank, back bridge

SPECIFIC WARM UP (3-5 minutes)
running drills
Do 3 rounds, 20 reps each of:
- high knees
- cheerleader run
10 second rest in between rounds

(Make sure you stay light on your feet, minimizing your contact with the ground. Do not land on your heels. If you don't have room to run, you can do these in place. )

WOD (Workout of the Day, 10-15 minutes)
Run 200m
10-9-8-7-6-5-4-3-2-1 repetition rounds of the following:
- pushups
- tuck ups
- good mornings
Run another 200m

(If you do not have space to run, you can do 100 heel to rear running or jumping jacks instead.)

* High knees:
- Run and try to drive your knee up to chest hight on every stride. Focus on flexing your hips.

* Cheerleader run/Butt kicks:
- Minimizing hip movement, run and try to touch your heel to your bottom on every stride. Focus on flexing your knees.

bodyweight work out: leg strength

WARM UP (15 minutes)
- 200m run or 100 jump rope jumps or jumping jacks
- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)
- 8 each of: forward lunges, squats, regular pushups, bench dips, goodmornings, v-ups/crunches

SPECIFIC WARM UP(10 minutes)
Leg strength

1 round, do each set within 2 minute intervals:
- 20 squats
- 15 forward lunges
- 10 backward lunges
- 5 single leg squats (both sides)
- 20 squats

Work on good form. You can do 5-10 seconds of the squat stretch in between sets to practice keeping your knees out above your feet.

WOD (Workout of the Day, 5-10 minutes)
For time, do 20-15-10-5 repetition rounds of:
- pushups
- squats
- supermans
- crunches
(compare your time with 2009 12 28)

* Squat stretch:
This is a good stretch for your thighs, speciallly those having trouble with their squat depth.
- With your heels shoulder width apart and toes pointing slightly outward, lower your hips until you are in a low squat with your hips resting lower than your knees.
- Keeping your chest high and back straight/arched, push your thighs out using your elbows until your knees are at least as wide as your feet/toes, and you feel a stretch on your inner thighs (hip adductor muscles). Hold this for ten to twenty seconds.