I hope your summer is going spectacular. Isn’t it semi-crazy trying to fit workouts in during the summer months? Work, picnics, the pool and extra-curricular events make it challenging to fit in your workouts.
I have been wanting to post a series for a while about bodyweight exercises. This bootcamp requires no equipment and can be done anywhere. Each week this summer I will post a short video. The bodyweight bootcamp will have three exercises that make up the workout.
You can take this bodyweight bootcamp to the beach, baseball games and at the park.
What are bodyweight exercises? Bodyweight exercises can be done with your own bodyweight and no equipment is needed! Bodyweight exercises help develop strength, power, and stamina. These exercises improve your body’s ability to move with skill and efficiency. These exercises are beneficial when paired with interval training. Below are a few tips for mastering bodyweight exercises.
- Start with foundational exercises first. Basic jumping jacks,planks, squats, mountain climbers, push up’s, and dips. I don’t suggest jumping in the jump squat in the video if you haven’t exercised recently. You could simply step each foot up and squat three times. Gain strength and form before you start adding high-impact to your body weight bootcamp.
- Focus on your form. I can’t stress this enough. Know your body and your limits. When in high plank, spread your fingers wide to protect the wrists, keep your core tight, don’t let your hips sag and line your shoulders and hands. Gradually increase the intensity and time your performing bodyweight exercises. You could start in a modified wall plank and progress to the ground, and perform plank on your knees. when you feel ready perform a full plank you can then add in the taps and oblique exercises.
- Consistency is the key in making progress. If you want to see results and progress in your workouts you have to remain consistent and gradually increase your workload over time. If you look back a month or even a few weeks you will start to see small progress in how long you can hold plank and your stamina increasing while performing squats and jumping jacks.
- Check with a doctor before beginning any exercise program. Warm-up 5-7 minutes and cool-down stretch when you have completed the workout.
- Maximum Interval Training- By: John Cissik and Jay Dawes was referenced and used when writing this post.
The video below is an advanced bodyweight bootcamp. You should be able to perform a plank fifteen-thirty seconds before you begin tapping and twisting. In order to perform the bodyweight frog hop you should be able to perform a minimum of twenty bodyweight squats and maintain good postural alignment through the exercises.
You can perform the exercise video below after a solid warm-up.
- 8 plank taps
- 8 oblique twists
- 3 frog hops
- Return to plank and repeat 3-4x
- Take a 1-2 minute break between each circuit
Stretch 5-7 minutes when you have completed this workout.
I’ll be posting these every Friday! Happy bootcamping! A special thanks to my hubby who is my videographer. I was gardening and decided to get a quick bodyweight bootcamp in!