I’ve been super busy but managed to get a workout vlog up this week sharing a quick bodyweight strength workout. Like last week’s cardio workout this one can be done anywhere, and requires ZERO equipment (though a mat is nice if you don’t have a carpeted floor). You can see the full workout embedded below, which features THREE camera angles this week due to the edition of a “GoPro” (not a GoPro but a cheaper version). Oooh I’m getting fancy! Though I cannot tell you how annoying it was doing this strength workout video though, had two cameras with full SD cards, and one just plain switched off through the workout, so I had to do the whole thing twice! Ah the things I do for fitness. Anyway if you can’t view the strength workout video below then check it out on my YouTube Channel and don’t forget to SUBSCRIBE!
I’m vlogging twice a week at the moment one food post and one fitness post. Strangely it’s something I’m actually enjoying even though my life is pretty boring, and similar week in week out. I’m hoping to upload a California Vacation trip from April soon, and a UK vacation trip. So look out for those! Anyway back to the workout…
Quick Bodyweight Strength Workout
We have FOUR exercises this week, and like last week each one is done for 45s with 15s recovery. One of them is done twice as it’s a unilateral movement. So get your timer set and workout. Modifications can be seen on the video so remember to watch! Again like last week this strength workout needs no equipment so no excuses!
SQUAT: Standing with the feet shoulder width apart and toes forward sit down like you were sitting into a chair. Try and keep the chest up while sitting the butt down. Preferably have the hands behind the head to work the upper back and open through the chest. Depth is personal choice but I’d try and get the hip crease level with the knees.
PIKE PUSH-UP: One thing people neglect in body weight workouts is the shoulders and that’s where the pike push up comes in! If you’re a gymnast it’s a pike, for yogi’s it’s a downward facing dog. Either way come into an inverted “V”. Then bend the elbows bringing the crown of the head between the hands. Great for all the upper body and stretches out the glutes and hamstrings from the squats!
SPLIT SQUAT: Back to legs, because… legs! This is often mistakenly called a lunge but it’s actually a bulgarian split squat. Get into that squat position again and then step one leg behind you, with the heel raised. Bend the knees, lowering the back knee towards the floor. If you can almost touch the floor, or even lightly touch the floor bringing that front thigh parallel to the floor. Again as with the squat, chest up!
SPLIT SQUAT: Same as before but change legs, duh.
TRICEP DIPS: Time for the bat-wings! Not really, you can’t spot reduce, but hey it’s “click bait” and made you perk up and pay attention right? Sitting on your butt with your knees bent and feet on the floor, place your hands behind you with your fingers pointing towards your butt. Lift the butt away from the floor supporting yourself on your hands/feet. Bend the ELBOWS to bring your butt towards the floor. *Do not do a hip thrust here, that’s a totally different thing and will not work the triceps! You gotta bend the elbows!*
And that is the workout for this week! 5 movements, should take 5 minutes for one set of everything. If you have longer do the whole thing twice for 10 minutes, etc. I’m really hoping to start working in some more vlogs and blogs soon. Honestly I’m really enjoying it, even though it is tough sometimes to find time to do everything, and the editing is taking me a while to do right now, but I’ll get quicker as I learn.
Question of the day:
What’s your weakest body part?
For me, it’s probably my shoulders. I have strong legs, but my shoulders are just not as strong, especially my left shoulder. But I’m working on it!