5-exercise bodyweight workout that works

5-Exercise Bodyweight

Workout That Works

Meet Fitness Expert Megan Seay

•  Killer Bodyweight Workout

Certified Personal Trainer & Nutrition Expert Near Philadelphia Works at a Health Club & Operates In-Home Personal Training Business Healthy Lifestyle Blogger for GetMeHealthee.com

About This Workout


Perform in a Circuit – Shoot for 3 Sets (30 Minutes) Hits All Major Muscle Groups Develops Strength, Balance & Endurance Works for Men & Women Don’t Forget to Warm Up & Stretch Note: Always consult a physician before starting any exercise routine.

Exercise #1: Lunge with Rotation

From a standing position, lock hands together in front of you with elbows up around shoulder height. Step backward with the left leg and lower to the floor making sure both legs are at 90 degrees. Drive with the left leg back up to standing and raise the left knee up to hip height while simultaneously rotating your torso toward the knee. Tip: Keep your spine upright during the entire move and twist from your waist to cross the midline of your body.

Set =

10x Each Leg

Exercise #2: Walkout with Push-Up


Exercise #2: Walkout with Push-Up


From a standing position, squat down while keeping your back as straight as possible until your hands touch the floor. Continue to use your hands to walk out to a high plank. Perform one push-up either on your toes or lower down to your knees first. Come back into high plank position, and use your hands to walk back to a squat position. Spine should be tall before standing back up. Tips: For the squat – make sure your hips go backwards and knees don’t go in front of the toes; keep your heels down. For the push-up – make sure your hands are slightly wider than shoulder-width apart and your glutes and abs are squeezed throughout the movement.

Set = 8-10

Repetitions

Exercise #3: Speed Skaters


Step diagonally back with your right foot behind your left leg. Make sure your knees are lined up with your toes and do not let them bow out to the side. Jump to the right landing with your right leg in front with the left foot behind while moving your arms in a skating motion. Go for speed and distance! Tip: Make it easier: bring one hand towards your knee. Make it harder: reach that same hand towards the floor. No matter which one you choose, keep your head up and chest lifted.

Set =

30 seconds

Exercise #4: Side Plank


Side Plank with Hip Drop: Start with your hand directly underneath your shoulder, your hips stacked on top of each other, and feet staggered with the top foot in front. Raise your hand up towards the ceiling, then lower and lift your hips in a slow and controlled manner. Focus on your obliques and maintaining a strong stacked position throughout the movement. Modify: drop your bottom knee to the floor. Make sure the leg is still at a diagonal position. You can also place your hand on your hip for more stability.

Set =

10x Each Side

(Modified)

Exercise #5: Supermans


Lay on your stomach with your arms and legs slightly wider than shoulder-width apart. Take a deep breath in and on your exhale lift your chest and knees off the floor by engaging all the muscles in the back of your body, including the shoulders, lats, low back, glutes and hamstrings. Hold and squeeze at the top. Inhale to return to the starting position. Repeat for a total of 12. Tip: Maintain a neutral spine the entire movement by gazing about 6 inches in front of you. Move slowly and with control in each direction.

Set =

12 Repetitions

Workout Recap Repeat the following circuit 3 times:

Lunge with Rotation: 10x Each Leg

Walkout with Push-Up: 8-10 Repetitions

Speed Skaters: 30 Seconds (Fast)

Side Plank or Modified Side Plank: 10x Each Side

Supermans: 12 Repetitions

Connect with Us! Interact with us on social media to learn more about healthy lifestyles, healthcare

costs, and health technology. We will share your information, too!

@GetMeHealthee

facebook.com/getmehealthee

getmehealthee.com/healthee-me-blog

5-exercise bodyweight workout that works

Health & Medicine