This workout uses your body weight as resistance to help you build strength in fundamental movements - no equipment necessary. Start with the beginner level workouts prior to beginning this one, unless you have already been doing some resistance training in the last 1-2 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. 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.
Perform a minimum of 5 on each side before moving on, 8 is ideal.
In a pushup position, bring one knee up and put it down between your hands with your foot out to the side. Sink your body weight onto that leg so that you feel a stretch in your glutes. Hold for 1-2 seconds and return to the pushup position.
Perform 8-10 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.
Keeping your arms out to either side and your feet stationary, twist into a lunge position in either direction. This movement can be done quickly. Search for a stretching sensation in the front of your thigh on your back leg by ensuring you rotate well to either side and remain tall through your back.
Do 5-8 on each side.
Tip your whole body forward while standing on one leg - keep only a slight bend in your knee. Keep your body in a straight line from your head down to your foot while going down until you feel a stretch in the back of your leg. Make an effot to keep your shoulders and hips from rotating to the side.
Perform 5-8 on each side.
Sit on your heels. Keeping a straight spine and a tight core, lean back in a controlled manner to the limit of your strength and/or flexibility. Return to the starting position and repeat.
This exercise can be done with your toes tucked up toward your shins or with your feet pointed; choose the right level of difficulty for you.
Complete 2-3 sets of 5-10 repetitions if it's a part of a workout. If this is in your warm up, reduce your effort level a little bit and complete 1-2 sets.
Lying on your back with your knees bent and feet on the floor, lift your toes so only your heels are in contact with the ground. Without overextending your back, lift your hips up to form a straight line between your shoulders and your knees.
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.
Stand facing away from a bench, chair, or box, with one foot resting on it and the other flat on the floor. Squat down on your front leg, trying to maintain an upright posture. Keep your weight balanced through your front foot, avoiding having your heel lift off the floor. Go down to the limit of your flexibility.
Do 2-3 sets of 5-8 repetitions on each side. Rest for 90 seconds between efforts.
Standing with your feet together, squat down while twisting your hips and shoulders as far as you can to the side. Your knees will twist a bit, but try to keep them together. Squat down until your thighs are parallel with the ground.
Do 2-3 sets of 8 repetitions on each side. Rest for 90 seconds between sets.
It is not recommended to add weight to this exercise - your bodyweight is enough. If you need more of a challenge, complete additional repetitions in each set.
Sit on your heels. Keeping a straight spine and a tight core, lean back in a controlled manner to the limit of your strength and/or flexibility. Return to the starting position and repeat.
This exercise can be done with your toes tucked up toward your shins or with your feet pointed; choose the right level of difficulty for you.
Complete 2-3 sets of 5-10 repetitions if it's a part of a workout. If this is in your warm up, reduce your effort level a little bit and complete 1-2 sets.