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: straight and tuck jumps

WARM UP
- 200m run or 200 jump rope jumps/hop in place/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
- 3 x 20 reps heel to rear run (1 rep of heel to rear run is 1 pair of strides)

SPECIFIC WARM UP
straight jumps, tuck jumps

Learn/Practice the straight jump, and the tuck jump.

Do the following in 1 minute intervals :
- 12 Squats
- 10 Squat jumps
- 10 Tuck ups
- 6 Straight jumps
- 4 Tuck jumps
(These are not for time, do not tire yourself out. Focus on proper form and rest between reps so that you can remain fresh and perform each rep with full power.)

WOD (Workout of the Day, 10 minutes)
Do as many rounds as possible in 10 minutes:
- 3 push ups
- 1 squat jump
- 1 straight jump
- 1 tuck jump
- 100m run
(Make sure to land always in a squat, never stomp on the floor. You can scale down the jumps by doing 1 squat then 2 straight jumps, or 3 squats instead per round. Do not scale down mid-workout, you should decide beforehand.)

* Straight jump:
This is essentialy a jump squat but trying to go for maximum height.
- Start by squatting down to the bottom of your full squat. At the same time, swing your hands down and back.
- Jump straight up with full hip extension, swinging your hands forward and up. You should end up in the air for as long as possible with a tight torso (semi-arched), fully extended hips and arms reaching up as high as you can.
- Land with the midfoot/ball of the foot, absorbing your landing into a squat. Do not land with straight knees. Do not stomp on the floor as you land. Try to land as quietly as possible.

* Tuck jump:
This is a straight jump but with a tuck at the highest point in the jump.
- Start the jump as in a straight jump, squatting down and jumping up into a slight arch with hips extended and arms reaching up.
- At the highest point in the jump, explosively tuck your knees to your chest. Your arms should naturally swing down to aid in maintaining momentum.
- Land, as in the straight jump, with your midfoot first, and absorbing the force with a squat.

This is a good description of the tuck jump, with photos: http://www.brassringfitness.com/workout-techniques/tuck-jumps/

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

Do 4 rounds, 15 seconds each of:
- front plank hold
- left side plank hold
- right side plank hold
- back bridge/hip thrust

WOD
For time:
- 30 Jump squats
- 30 Bent over rows/Supermans
- 30 Squats
- 30 Forward/Walking lunges
- 30 Tuck ups/Crunches
- 30 Push ups
- 30 High knee run or 60 Jumping jacks
- 30 Good mornings
- 30 Burpees
(You can scale down to 20 or 15 reps each. Mind your form, specially with the last reps. Only do forward lunges if you have absolutely no room for walking 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.

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, goodmornings, v-ups/crunches

SPECIFIC WARM UP (10-15 minutes)

core stability

Learn/Practice the front and side plank holds.

Do 15-15-30 second rounds of the following:

- front plank hold

- rest

- left side plank hold

- rest

- right side plank hold

- rest

- back bridge/hip thrust

(For the first 2 rounds, do 15 seconds worth of each, then 30 seconds for the 3rd round.)

* Plank

- Lie on the ground face down with legs straight and hands placed on the floor at your sides near your chest.

- Crunch your abs to slightly hollow your body, then push up until your arms are fully extended. Keep your body straight or slightly hollowed (avoid arching your back). Keep your hips straight as well.

- If this is too difficult, you can place your elbows and forearms and/or knees on the ground. However, always maintain a straight torso and hips. Do not arch your back or sag your hips.

* Side plank

- Lie on your side with legs straight, one leg on top of the other.

- Post up on your bottom arm, and then straighten your body. Only your bottom hand and your bottom foot should be on the floor.

- Similar to the front plank, you can place your elbow and/or knee on the ground. You can also use your top hand on the floor to aid in balance. Be sure to keep your torso and hips straight.

* Hip thrust

- Lie on your back, bend your knees and place your feet near your bottom.

- Arch your back and lift your hips up as high as you can. Only your feet, upper back, head, and arms should be on the floor.

* Back bridge

- Lie on your back, bend your knees and place yout feet near your bottom. Place your hands on the floor beside your ears, elbows pointing up.

- Push up with your arms and legs and arch your back in order to lift up your hips as high as possible. Only your hands, crown, and feeet should be on the ground.

- If your neck and back are strong enough, you can fold your arms across your chest so that only your head and feet are on the floor.

WOD (Workout of the Day, 23 minutes)

Do 3 rounds of the following:

- 1 minute front plank hold

- 15 push ups in 1 minute

- 1 minute left side plank hold

- 10 forward lunges in 1 minute

- 1 minute right side plank hold

- 10 pyramid push ups in 1 minute

- 1 minute back bridge/hip thrust

- 1 minute rest

(If you can not do the holds for 1 whole minute, hold for as long as you can then rest for the remainder of that minute.)