This workout uses your body weight as resistance to help you build strength in fundamental movements - You will need something high to hang from, as well as something around waist height to hang from. You should have 1-2 months of consistent weight training under your belt prior to beginning this program. You may want to start by doing the beginner level workouts to increase your strength if some of these exercises are too difficult.
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
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.
Starting in a standard pushup position, lift your hips up high and flattening your back to form a straight line between your wrists and your hips. Keeping your hips high, lower yourself down just in front of your hands before pushing back up into the starting position. If you need to bend your knees a bit because of tight hamsrings, that's ok.
Perform 2-3 sets of 5-10, with 90 seconds of rest in between.
With your feet elevated on a box, bench, or stability ball, position yourself below a set of rings, a TRX, or a bar. Pull yourself up as high as you can, keeping a straight body line before lowering back to the starting position. The rings should be set high enough that your back doesn't touch the floor between repetitions.
Do 5-10 repetitions, 2-3 times, resting about 90 seconds in between.
If this is too challenging, scroll back in the video a bit to see some easier variations.
With an overhand grip, hold onto something that's high enough for your whole body to hang in a relaxed manner without touching the ground. Allow your shoulders to come up toward your ears, and let your legs hang like dead weight.
This exercise may be challenging for your grip, so it will help you increase your strength, but the main benefit is actually to your rotator cuff, which will have improved strength and mobility.
Hang for 10-20 seconds, 2-4 times, resting for 90 seconds in between.
*If you don't have access to a bar that's high enough, it's ok to bend your feet up behind you a bit as long as you're able to remain mostly relaxed.
*If this exercise is too challenging, rest your feet on the floor or a box to take some weight off of your hands.
Start on all fours, then lift your knees slightly off the floor - this is the starting position. Keeping your hips and back level as you move, walk forward with opposite leg and arm moving simultaneously. Balance something on your lower back while you do this movement for an extra challenge.
Go 10-20 steps forward (5-10 per side), before going backward to where you began. Do this 2-3 times, resting 60-90 seconds in between.