Bodyweight Workout

I'm posting this bodyweight workout for the benefit of those of you who don't have dumbbells and/or are unfamiliar with the exercises in yesterday's WOD.

Warm up:
- 300 jump rope jumps
- DROMS: shoulder rotations, archer reaches, scorpions, leg swings
- 10 each: Pyramid/Pike push ups, Situps, Arch rocks, Hollow rocks, Side rocks, Good mornings, Side lunges

Strength Training:
5x5 (Bodyweight) Single Leg Deadlifts
- 1 set 5 reps of regular bodyweight squats
- 1 set 5 reps of backward lunges
- 5 sets of 5 repetitions each, single leg deadlifts
* Use the first two sets of squats/lunges to review the mechanics of stable hip/leg movement (at the least, keep your weight on your heels, knees aligned with toes, don't slouch).

WOD:
Do as many rounds as possible in 10 minutes of:
- 1 Back bridge/Hip thrust
- 1 Situp
- 1 Pair of lunges (Stand up tall before each lunge.)
- 1 Push up
- Lie back down
* Try to do the movements in each round as smooth and seamless as possible, without pause or rest within each round. You can take a breather in between rounds. Also, try to keep proper posture throughout, even when transitioning between the exercises.

bodyweight work out: leg power (lunge jumps)

WARM UP
- 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)
- 10 reps: side lunges, forward lunges, push ups, crunches

SPECIFIC WARM UP
leg power: lunge jumps

Practice/Learn the lunge jump.

Do the following in 1 minute intervals:
- 15 squats
- 10 lunges
- 5 lunge jumps (1 jump per side = 1 rep)
- 5 lunge jumps
- 5 lunge jumps

WOD
Do 5 rounds for time:
- 15 tuck ups
- 10 push ups
- 10 good mornings
- 5 lunge jumps

* Lunge jumps:
- The movement looks similar to the forward lunge, but instead of just stepping, you will jump in place and switch legs in mid-air.
- From a standing position with feet shoulder width apart, start by taking a big step forward with one leg.
- Lower your hips until your rear knee almost touches the ground, then immediately jump up.
- While in mid-air, quickly switch the positions of your legs such that the forward leg becomes the rear leg and vice versa.
- Land on a lunge with the opposite foot forward, landing first with the balls of your feet and then using the lowering movement of the lunge to absorb your landing.
- Immediately jump up and switch your legs in mid-air again to land in the same lunge as your starting position. That is 1 repetition.
- Make sure that you keep you keep your back straight, chest up, and head looking forward to the horizon throughout this exercise. Also, keep the knee of your forward leg aligned with and directly above your foot. You must also land as softly as you can, and refrain from stomping your legs on the ground.
- You can make this exercise easier by shortening your lunge, but once you are comfortable with this exercise you should try to keep you lunge as long as possible.

bodyweight workout: core stability (planks)

WARM UP
- 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, pushups, goodmornings, v-ups/crunches

SPECIFIC WARM UP
core stability: planks

Do 4 rounds, 15 seconds each of:
- front plank
- left side plank
- right side plank
- reverse plank

WOD
3 rounds for time:
- 400m run or 200 jump rope jumps or jumping jacks
- 10 burpees
- 15 good mornings

bodyweight workout: leg strength (single leg deadlift)

WARM UP
- 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 reps: push ups, tuck ups, pyramid push ups, supermans, side lunges

SPECIFIC WARM UP
leg strength: single leg deadlift

Learn/practice the single leg deadlift.

Do the following at 1 minute intervals per set:
- 1 set x 10 repetitions of regular squats
- 1 set x 8 reps of forward lunges
- 1 set x 6 reps of backward lunges
- 3 sets x 4 reps single leg deadlifts (1 set = do 4 single leg deadlifts on the left leg, then 4 more on the right leg)

WOD:
As many rounds as possible in 10 minutes of:
- 1 push up
- 1 squat jump
- 1 good morning
- 1 crunch/sit up
- 1 squat jump
- 1 pair of forward lunges
Try to be transition dynamically from one exercise to the next (i.e. do a burpee for the pushup-squat jump, then use the momentum from the situp to roll up to the bottom of the next squat, and lunging right after landing from the jump).
Try to rest only after the lunges.

* Single leg deadlift:
- Start from a single leg balance, with your raised leg positioned a little behind you.
- Lower yourself, bending on your hip and knee, until your hands reach the middle of your shins/calves.
- Try to keep your raised leg above the ground behind you. If you lose balance, you can let it touch the ground but do not put any weight on it.
- Always maintain a straight or slightly arched back, with shoulders also pulled back. Neck should be aligned with the spine, and bending knee must always be aligned with your foot.
- You can make this more challenging by going lower and touching your feet instead of your mid-shins, or lightly touching your rear knee to the ground.

This is a good demonstration of a single leg deadlift (we won't need to use weights): http://www.youtube.com/watch?v=LA1n11ph_wU

Another good demo, this one touches the rear knee to the ground: http://www.youtube.com/watch?v=XQdFpjKEjHw&feature=related

bodyweight work out: leg strength (squats)

WARM UP
- 200m run or 150 jump rope jumps or jumping jacks
- dynamic range of motion exercises
- 10 reps: push ups, v/tuck ups, squats, side lunges

SKILL/SPECIFIC WARM UP: Leg strength (squats)
1 round, do each set within 2 minute intervals:
- 15 squats
- 10 forward lunges
- 5 backward lunges
- 5 single leg squats each leg (any variation)
- 15 squats

WOD (Workout of the Day):
5 rounds on a 3min interval of
- 100m run/100 jump rope jumps or jumping jacks
- 5 pyramid pushups
- 10 jump squats
(Record your time every round, rest until the time goes to 3 minutes, then go on to the next round. You should finish with at least 45 seconds remaining. Otherwise, reduce the run/jumping jacks/jump rope volume by half.)

bodyweight workout: broad jumps, tabata squat jumps and tuck ups

WARM UP

- 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

- 1 minute each: front plank, left side plank, right side plank, reverse plank

SKILL WARM UP

Broad jumps

Learn/Practice the broad jump.

On 1 minute intervals, do the following:

- 8 jump squats

- 6 straight jumps

- 4 tuck jumps

- 2 broad jumps

- 2 broad jumps

- 2 broad jumps

* Broad jump:

- From a standing position with your feet shoulder width apart, squat down and swing your arms down and back to prepare to jump.

- Jump forward as far as you can.

- Always land in a proper squat.

- To maximize your distance, try to reach forward with your arms and keep your legs extended for as long as possible while you are in mid-air. This will enable you to keep your torso and limbs tight and carry momentum for as long as possible.

WOD

Tabata jump squats and tuck ups

8 rounds of:

- 20 seconds jump squats

- 10 seconds rest

rest for 1 minute

8 rounds of:

- 20 seconds tuck ups

- 10 seconds rest

(Count total number of reps of all 8 rounds for jump squats and tuck ups.)

bodyweight workout: leg stability and balance

WARM UP
- 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: squats, pushups, bench dips, goodmornings, v-ups/crunches

SKILL WORKOUT
leg stability and balance
3 rounds, 1 minute each of:
- standing leg circles (left side)
- standing leg circles (right side)
- 5 single leg squats
- rest
(For each 1 minute interval, you will try to perform the exercises with as little interruption as possible, but resting and resetting as needed. For this skill workout, you should not focus on speed, but on awareness and control of your legs and body)

WOD
3 rounds, 1 minute each of:
- front planks
- good mornings
- squat jumps
- push ups
- rest
(Record reps per exercise per round, compare your reps with what you did on 2009-02-17)

bodyweight workout: core stability

WARM UP
- 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
core stability

Review the front plank, side plank, and back bridge or hip thrust holds.

3 rounds:
- Front plank hold for as long as possible
- Left side plank hold for as long as possible
- Right side plank hold for as long as possible
- Back bridge/hip thrust for as long as possible
(Holding on for as long as possible means that you should continue until you start losing proper form. When your hips start to sag, stop. Don't try to prolong your rounds by going back to the proper position after you already lost form.)

WOD
10 rounds for time:
- 10 Push ups
- 10 Walking lunges
(You can scale down to 8 or 6 reps each. If you do not have room to do walking lunges, you can substitute with forward lunges.)

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.