This workout uses your body weight as resistance to help you build a foundation of strength in fundamental movements - no equipment necessary. It's a great starting point for athletes who are new to strength training and who have limited access to equipment. If you want to hit harder and/or prevent injuries... this is where it begins!
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
Large arm circles in both directions, done fairly quickly. Try to keep your body in alignment by avoiding extension in your spine.
Perform 10-20 arm circles in each direction before moving on.
Quickly raise your hands in front of you and up as high as you can. Allow your elbows to bend so your hands come down toward your the back of your neck/shoulders. Then reverse the movement and swing your arms down and behind you as far as is comfortable. Remain tall while doing this, avoiding extension in your spine.
Perform 10-20 repetitions before moving on.
Keeping your arms around shoulder height, open them up to either side then cross them in front of you. Your palms should face forward when your arms are open and face down when your arms are crossed. This movement should be done fairly quickly and you can alternate which arm goes on top each repetition if you like.
Do 10-20 repetitions before moving on.
Alternate between the yoga poses downward facing dog and upward facing dog, holding each position for 1-3 seconds before switching. Be strong with your upper body to push the floor away at all times.
Repeat 5-8 times in each position.
Perform a pushup with your hands on something higher than the floor, such as a table or chair. The more upright you are, the easier it is to perform a proper pushup.
Maintain a straight body line from your head to your ankles and avoid having your shoulders raise up toward your ears.
Perform 2-3 sets of 5-15 repetitions, resting about 90 seconds in between sets. Once you can do 12-15 reps with your body at a certain height, progress by finding something lower to hold onto, with your body more horizontal.
Find something you can hold onto that is between chest and hip height, and position yourself underneath it by gripping it tightly, with your body in a straight line and your feet on the floor. Pull yourself back up to the starting position. This movement is sort of like an incline pushup done in reverse.
Maintain a straight body line from your head to your ankles and avoid having your shoulders raise up toward your ears. The more upright you are, the easier it is to perform this movement properly.
Perform 2-3 sets of 5-15 repetitions, resting about 90 seconds in between. Once you can do 12-15 reps with your body at a certain height, progress by finding something lower to hold onto, with your body more horizontal.
With an overhand grip, hold onto something that's about head height. Let your body hang down vertically, keeping your feet in contact with the ground to support some of your body weight. If all you can find is a bar that's too high for your feet to touch, position a chair or box under your feet.
Hang for 10-20 seconds, 2-3 times, and rest for 60-90 seconds between efforts.
If this is too easy, progress by lifting your feet off the ground.
Position yourself with your feet and one hand on the floor, facing sideways, with your body in a straight line. Keep your arm straight and push your shoulder down toward the floor, away from your ear.
Hold this position for 15-30 seconds, 2-3 times on each side, resting 90 seconds in between.