This workout uses your body weight as resistance to help you build strength in fundamental movements - no equipment necessary. Start with the beginner or intermediate workouts prior to beginning this one, unless you have been doing resistance training consistently for the last 2-4 months.
Challenge yourself to use proper form in this workout and it will help you build strength and flexibility, as well as prevent injuries.
How to progress through this program:
1. Begin by doing the minimum number of sets of the minimum number of reps.
2. Then increase the number of reps you do in each set until you reach the maximum number of reps
3. Increase the number of sets you complete, starting over at the lowest number of reps
4. Repeat this cycle until you can complete the maximum number of both sets and reps
Starting in a pushup position, bring one foot up beside your hands, outside your body. Sink your hips so that you feel a stretch in the front of the straight leg and/or the back of your bent leg. Twist to reach each hand up toward the ceiling. Put your back knee down while you use your hand to push your front knee out to the side. Then rock back onto your heel and straighten your front leg to feel a stretch in the back of your thigh or knee. Return to the starting position and repeat on the other side.
Do at least 5 on each side.
If you feel a strong stretch in any portion of the sequence it's an indication that your flexibility needs a little more work. Either perform multiple sets of 5 with a minute of rest in between or increase the number of reps to up to 10.
Sit with your knees bent and feet flat on the floor in front of you, shoulder width apart. Lower your knees to one side until both of them are on the floor. You'll have to turn to face sideways to let this movement happen. Keeping your knees and lower legs in contact with the floor, lift our hips up and rise up as high as you can. Return to the starting position and repeat on the other side.
Do 8 on each side.
With your feet in a comfortable position around shoulder width, lower yourself down as far down as you are able into a squatting position.
Your weight should remain balanced through your foot - a common mistake is to lift your heels and/or put all of your weight into your forefoot.
Make an effort to remain somewhat upright, allowing your hips and knees to bend deeply - a common mistake is to lean forward with a rounded back.
Perform 8-15 repetitions before moving on, if this is part of your warm up.
Perform 2-3 sets of 10-15 repetitions, resting 90 seconds in between sets, if this is part of your workout.
With your feet shoulder width and facing forward, step one foot as far across in front of the other as you can reach - keep both feet and your hips facing forward. Now bend your legs so that your back knee comes toward the front ankle. Stand up, keeping your feet in place, and repeat.
Do 5-8 on each side.
Start standing with your feet hip-width apart and step one foot forward. Bend both legs until they form 90-degree angles. Press through your front foot to step back to starting position. Try to avoid having you front heel lift off the ground by limiting how far forward your front knee travels. Repeat on the other leg.
Do 5-8 on each leg.
1. Begin by squatting half way down on one leg, with the other leg off the ground.
2. Then tip forward and straighten your free leg out behind you while you straighten your weight-bearing leg to move into the "airplane" position. You may feel a stretch in the back of your thigh or knee at this point.
3. Return to an upright position by quickly driving the knee of your free leg through and up. If it feels natural, allow the momentum to carry you up onto your toes.
Do 5 on each side.
Kneel on a mat on both knees, with your body upright and your toes tucked up toward your shins. Keeping a strong core and a straight line from your head to your knees, slowly lower yourself backwards as far as you can, before returning to the starting position. Avoid bending at the hips, which can be especially tempting on the way back up.
Perform 2-3 sets of 5-10 repetitions, resting about 2 minutes between sets if this is part of a workout, or injury prevention program. If this is a part of your warm up, one set might be enough.
***As you gain strength in this exercise, make an effort to go lower toward the ground.
Perform a quality body weight squat with a high rate of speed in both directions.
Do 3-4 sets of 10 repetitions, resting for 90 seconds in between.
*If this is part of your warm up, a single set of 8 is likely enough.
Stand on one foot at the edge of a ledge, box, or bench - the other foot should be off the side of the box. Lower yourself down until your heel taps the floor and return to an upright position.
Do 3-4 sets of 5-10 repetitions, resting for 90 seconds in between.
Start kneeling on both knees with your feet anchored under something heavy - a workout buddy is ideal, but you might have to get resourceful. Keeping your body in a straight line from your knees to your head, lower yourself toward the floor as slowly as you can. Once you've gone farther than you can hold, catch yourself with your hands and push yourself back to the upright position.
Do 3-4 sets of 5-10 repetitions, resting for 90 seconds in between.