Workout of the Week: Body Weight Workout

BODY WEIGHT WORKOUT

with
JEN PENNOCK

No Equipment? No problem. And no excuses! Do this workout as a circuit. Start with speed skaters for 30-60 seconds. For the remainder of the exercises, do 10-12 reps of each.

Speed Skaters:

Start in an upright standing position. Take a big step or jump out to the right. As you do, sweep your left leg behind you while bringing your left arm across your body and right arm out to the side. Then, step or jump to the left, bringing your right leg behind you, your right arm across your body and left arm out to the side. Continue alternating sides for 30-60 seconds.

Trainer tip: Speed skaters are a great way for you to do single leg squats when you land and push off from one foot.

Tricep Push Up with a Plank Jack:

Get into a plank position with your hands shoulder-width apart. Lower your chest toward the floor, keeping your upper arms parallel to your sides and elbows pointing straight back. Use the strength of your triceps to push yourself back up. Hold the plank and do a single plank jack, jumping your feet out wide. That’s one rep.

Glute Bridge March:

Lie on your back with knees bent, feet hip-width apart on the floor, about a foot away from your butt. Engage and tighten your core and glutes and raise your hips into a glute bridge position. Hold the bridge position and march your right leg up towards your chest. Return the right foot to the floor and repeat with your left leg. That’s one rep.

Trainer tip: Keep your hips raised and core engaged throughout the exercise and do not let hips drop at you raise and lower your marching legs.

Plank Up:

Begin in a plank on your hands, shoulder-width apart. Lower your right elbow to the mat and then your left, coming into an elbow plank. Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank. That’s one rep. Repeat the move with a left hand lead.

The only bad workout is the one that didn’t happen. Give yourself the credit you deserve for making your health and fitness a priority. Want a GREAT workout - workout with a trainer!