If you are looking to improve your muscular strength and endurance this is the workout for you. It’s great for all ability levels since the exercises can be modified or the number repetitions can be lowered or raised. Keep the amount of rest time between exercises to a minimum if possible until the entire circuit is done. Try to keep moving throughout the duration of the circuit.
Perform as a circuit workout of 3 rounds
Body Weight Squat 3 rounds x 15-20x
3D Lunge 3 rounds x 9 steps/side
Body Weight Single Leg Squat 3 rounds x 10-12x/side
Glute Bridge 3 rounds x 12-15x
Bird Dog 3 rounds x 10-12x/side
Knee Up Crunch 3 rounds x 12-20x
T Push Up 3 rounds x 10-20x
Bear Crawl 3 rounds x 10-30x
Rest for 90 seconds
Body Weight Squat
1) When performing the Bodyweight Squat, let your body weight shift back into your heels as you sit your hips back. 2) Keep your knees as far back behind your toes as possible. 3) Keep your chest up and back held in neutral position or with a slight arch. 4) Prevent yourself collapsing forward as you perform a squat. 5) Make sure your toes, knees, and hips are all in line as you squat back.
1) 3D lunge has 3 separate lunges that you will perform. 2) First, the forward lunge. Stepping forward, ensuring that your knee doesn’t go over top of your toes. Kneeling tall over top of the back leg. 3) Return. 4) Second is the side lunge. Step out, ensuring that your foot, knee and hip are all in line. And sit your back behind you. 5) Third, the reverse lunge. Step back and return to standing position.
Body Weight Single Leg Squat
1.Stand upright with one foot slightly off the floor. 2.Slowly lower your body into a squat position on the standing foot, keeping your back neutral/flat and the other foot off the floor. 3Return to starting position. 4.Complete all reps on one side before switching to the other side.
1) For the Glute Bridge, lie on your back. 2) Squeeze your glutes to lift your hips. Keep your tummy tight throughout.
1) When lifting your leg in this exercise, try to isolate the movement from your hip or your glute so squeeze your bum. 2) Get into a 4-point position. 3) Hands underneath your shoulders. Knees underneath hips. 4) From here, make sure you squeeze your abdominals and make sure they are tight. Prevent any lower back arching. 5) Lift the opposing arm and hand resembling a pointing Bird Dog, slowly move as you lift.
Knee Up Crunch
1) Lie on your back with your knees up at a 90-degree angle. Hands behind your head, light fingertip pressure only. 2) Exhale and contract your abs, as you slowly lift your shoulder blades off the floor. 3) Press your low back into the floor and think about pulling your belly button to your spine. Pause at the top of the movement. 4) Inhale and slowly control your body back to the start position. 5) Perform Knee Up Crunches very slowly to avoid using momentum to help. Your body should remain perfectly still during the movement.
T Push Up
1. When performing the T Push Up, you’ll want to spring up out of the loaded push up position and allow your body to open and rotate. To help facilitate that, you’ll want to allow your feet to roll over to the side. 2. Lie on the floor face down and your feet shoulder width apart. This is your starting position. 3. Lower yourself downward until your chest almost touches the floor as you inhale. 4. As you push your body up, raise one arm up while rotating your body to the side and your feet to roll over to the side. 5. Then back to starting position.
- Start in a plank or push-up position with the hands shoulder-width apart and the legs straight out directly behind the body about hip-width apart, keeping the knees bent. 2. Push the toes of the left foot into the floor while squeezing the right thigh and glute. 3. Move the left hand and the right leg forward to begin the Bear Crawl.