At The Training Room we strive to make fitness accessible to anyone, anywhere and at any time. So move the coffee table aside, get a piece of floor and prepare to burn some calories and work up a little sweat. Only equipment needed for this workout is you.
Complete 2-4 sets going from one exercise to the next. After completing the fourth exercise take as little rest as needed before beginning your next set. By limiting the rest between sets you will increase your heart rate working your cardiovascular system.
1. Body Weight Squats: 10-20 repetitions
With your feet placed shoulder width distance apart, and your toes slightly turned out, squat down like you are trying to sit back in a chair. Remember to keep your weight distributed on your heels as you want your glutes and hamstrings to fire more than the muscles in the front of your legs. Maintain the alignment with your knees over your toes (not in front) and keep your chest tall by looking forward throughout all the reps. Feel free to place a chair, bench or ottoman behind you as a target for your squat.
2. Push-ups: 10-15 repetitions
The push up is probably one of the most under rated, misunderstood exercises that is often performed with incorrect form.To perform the push up correctly, you must maintain a straight body or plank position. holding the body tight throughout each repetition. The muscles of the back, abdominals, glutes and legs work together to maintain the proper plank position. Push ups may look easy, but there is technique involved in performing a correct push up. Some common mistakes seen with push ups are: looking up or hyper extending the neck, allowing the head to drop towards the floor, or leading with the chin, allowing the hips to drop or sag, elbows out, shallow range of motion.
With that in mind, the correct way to do a push up is:
-Lie face down on the floor with toes pulled under-Keep elbows at about a 45 degree angle-Press up to the starting position and slowly lower yourself toward the floor-Keep a neutral neck – don’t look up and don’t allow head to drop to the floor-Keep chin tucked-Keep your abdominals tight and squeeze your glutes
3. Body Weight Lunges: 8-12 repetitions per side
-Stand with your feet approximately hip-width apart and your arms at your sides or behind your head, squeezing your shoulder blades together.
-Take a long enough step to keep your knee behind your toe and in proper alignment. Weight should be equally distributed between both feet.
-Keep your torso erect as you bend your front leg so your thigh is parallel with the floor. As you do this, bend your back leg, bringing the heel off the floor so your knee almost touches the ground. Your shoulders should be over your hips or just slightly in front of them, depending on your flexibility.
-Return to the starting position stepping backwards if you are completing forward lunges, or stepping forward if you choose reverse lunges.
4. Plank and Side Plank Position
Feel free to switch between the prone plank and the side plank to focus on different muscles groups.
Plank on elbows: Hold for 30 seconds – 1 minute
Cues: Low back should look exactly like it does when your standing (slight arch), glutes squeezed tight, and brace core.
Side Plank: Hold for 30 seconds – 1 minute
Straight Leg
If the straight leg version is too difficult, drop down to your knees to reduce the long lever position.cues: Hips are pushed forward and keep them high; elbow should be directly below the shoulder.
