Getting in shape doesn’t have to mean hitting the gym and pumping that iron. Yes that is a way but for the average person you don’t need all that fancy equipment. Our bodies are magnificent machines that by doing certain simple exercises with our own body weight results will happen.
A Circuit to Try
- 20 supermans
- 30 second front plank
- 10 side leg hip abductions per leg
- 15 second per side side plank
- 10 front leg lunges per leg
- 20 calf raises
- 5 side lunges per leg
- 10 jump squats
- 10 push ups
** Repeat 5 times **
*Depending on your fitness level you might change the values to better suit you! This is just a rough estimate for the everyday person
Upward Phase: Exhale. Deepen your abdominal and core muscles to stabilize your spine and slowly and strongly reach both legs away from your torso until they lift a few inches off the floor. At the same time float both arms a few inches off the floor. Hold this position briefly. Downward Phase: Gently inhale and lower your legs and arms back to your starting position without any movement in your low back or hips.
Slowly lift your torso and thighs off the floor or mat. Keep your torso and legs rigid. Do not allow any sagging in your ribcage or low back. The shoulders should be directly over your elbows with your palms facing down through the entire exercise. Continue to breathe, keeping the abdominals strong while holding this position.
Upward Phase: Exhale. Gently raise the upper leg off the lower leg. Keep the knee straight and the foot in a neutral position. Downward Phase: Gently inhale and return the leg to your starting position in a slow, controlled manner.
Upward Phase: Exhale, keep the abdominals engaged to brace your spine. Lift your hips and knees off the mat. The side of your right foot stays in contact with the mat. Lowering Phase: Inhale and gently return to your starting position.
As you step forward into the lunge, focus on a downward movement of your hips toward the floor. Avoid driving your hips forward. Firmly push off with the front leg, activating both your thighs and butt muscles to return to your upright, starting position.
Upward Phase: Exhale. Slowly rise up on to your toes, lifting your heels off the floor. Keep your knees straight. Hold the raised position briefly. Downward Phase: Inhale and slowly lower your heels back to the floor.
Inhale and slowly step to the right while keeping your weight into your left heel. Both feet are still facing forward. Once your right foot is firmly placed on the floor, begin to shift your weight toward the right foot, bending the right knee and pushing the hips back. Continue to lunge until your shinbone is vertical to the floor and your right knee is aligned with the second toe of your right foot. Exhale and push off firmly with your right foot, returning to starting position. Repeat the movement for the opposite side.
Downward Phase: Shift your hips back and down. This will create a hinge-like movement at your knees. Continue to lower yourself until you feel your heels about to lift off the floor. Jumping Movement: With ONLY a very brief pause at the bottom of your downward phase, explode up through your lower body, fully extending your hips, knees and ankles. Landing: The most important components of the landing phase are correct foot position and avoiding excessive forward movement in your lower extremity, which places additional stress on your knees.
Starting Position: Come to a hands and knees position on the mat with your hands directly under your shoulders; fingers facing forward, or slightly inward and knees under your hips. Downward Phase: Slowly bend the elbows, lowering your body toward the floor. Keep the torso rigid and the head aligned with your spine. Do not allow your low back or ribcage to sag or your hips to hike upward. Upward Phase: Press upward through your arms, straightening the elbows. Keep the torso rigid and head aligned with your spine.
For more exercises check out American Council of Exercise
Stay healthy and happy Badgers!