Full Body Archives Page 8 of 13 | Redefining Strength

The Bodyweight Power Workout

by Cori Lefkowith | Oct 4, 2014

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

WORKOUT

The focus of this workout is Power. That means everything is done for short intervals and low reps, but done with high intensity. The movements are meant to be explosive and quick. You should give an all out effort for the quick interval and then rest until complete recovered, about 3-5 times the amount of time you worked.

Complete 5-8 rounds of each exercise before moving on to the next exercise. Rest up to 1 minute between exercises. Make sure to really challenge and push when you work and then recover fully.

EXERCISE #1:
5-8 reps Forward Jumps
Rest 3 to 5 times the time you worked

EXERCISE #2:
5-8 reps Plyo Push Ups
Rest 3 to 5 times the time you worked

EXERCISE #3:
10-12 second Sprint
Rest 30-60 seconds.

EXERCISE #4:
5-8 reps Pull Ups
Rest 3 to 5 times the time you worked

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

NOTES:

For each exercise, you want to move quickly and do the hardest variation you can. We are training power, which means if you can’t move explosively or quick with any movement you need to rest longer or end your sets there. You do not want to train slowness.

If you are struggling to bust out reps of the pull ups or push ups, you need to regress the movement or lower the reps so you can do a few quick, challenging repetitions.

Do not allow yourself to move slowly with these movements!

EXERCISE DESCRIPTIONS:

Forward Jumps – To do Frog Jumps, set up in the hip hinge position with your arms reach down and back by your hips just like you would for the Jumps for Height. Sit your butt back with your knees slightly bent. Your chest will be leaning forward a bit as you sit your butt back. Make sure though that you don’t round forward. Then driving off your heels jump forward and up, extending your hips and swinging your arms forward and overhead to propel yourself forward. As you land, sink back into the hinge, bringing your hands back down. Focus on landing softly and sinking right back into the starting position. The quicker you land and then jump again, the harder the move will be because more core strength is required to keep you balanced with your momentum wanting to propel you forward. For all jump movements, beginners can start with a hip hinge movement in place instead of ever leaving the ground. A quick hip extension in place will train the movement pattern without any impact. Once you’ve mastered the motion, make the movement more explosive by coming up onto your toes. Then progress it further by small jumps off the ground. Make sure you’ve mastered the mechanics before really progressing the jump.

Plyo Push Ups – Beginners may start with Incline Plyo Push Ups or quick Push Ups off the ground if they can’t do a full plyometric push up from the ground.To do a Plyo Push Up, you will set up in a nice push up position with your hands outside your chest and your body in a nice straight line down to your heels with your feet together. Set up at the top of the push up with your arms locked out. Lower your chest down to the ground, keeping your body in a nice straight line from your head to your heels. Then push up quickly from the bottom of the push up, exploding up off the ground at the top. You can choose to clap your hands or just jump up off the ground with your arms straight. Keep a nice straight line with your body as you explode up. Try not to push your butt up in the air just to try to get higher off the ground. Force your core to really work and keep your body in a nice straight line. Come back down and quickly lower back down into the push up and repeat.

Beginners can do this explosive move with their hands up on a bench or bar or from their knees. They can even simply do a quick regular push up if they can’t keep their core tight when trying to leave the ground. Advanced exercisers may want to do plyometric variations to have some fun like decline plyo push ups or staggered stance or even a plyo push up shuffle.

Sprint – For the sprint, you can do this on a hill, in place, with a partner holding a resistance band or even on a piece of cardio equipment if you can’t, or don’t want to, run. If you do use a piece of cardio equipment instead of running, your best options are a Rower, Airdyne Bike or a VersaClimber. The Sprint should be an all out effort right from the beginning. If you are running, make sure your first step is forward.

Proper Sprinting mechanics if you are running:

Your arms should be bent to about 90 degrees (angle may change as they swing a bit) and the opposite arm and leg will work together. Your left arm will swing forward as your right leg is forward and as you drive through the right leg and your left knee comes forward, your right arm will swing forward. Make sure that you drive your elbows back and allow your core to rotate as your arms swing. Do not “chop vegetables” and just move your arms at the elbow. You actually want to drive the elbows back and swing your hands from cheek to cheek (from about your chin to your hip). Although your core will rotate as you sprint, do not over rotate your core and exaggerate the movement. You should also maintain a nice tall posture. You should never be rounded over even though at the beginning of your sprint (your “acceleration phase”) you may be leaning forward. Make sure to keep a nice even gait as you run. You don’t want too long or short a gait. Over-striding will cause improper mechanics and injury. Make sure with each stride that you are pushing forward and not just bouncing up and down. Also make sure that your knees aren’t caving in as you run and that your feet aren’t pronating. Your hip, knee and ankle should all be in line. If you are sprinting from a dead stop, you may also want to work on your start. Your first movement at the start should be forward. Many of us often step back before we go forward, but this is inefficient and won’t improve your first step speed (and when sprinting, first step speed is very important). Work on almost “falling” forward and make sure your first movement is forward.

Pull Ups – Hang from the bar with your palms facing away (you may also sub in chin ups or a neutral grip pull up). Press your chest out and draw your shoulder blades down and back. Then pull your chin up above the bar. Once your chin reaches above the bar, lower back down. Stay in control. Do not kip or swing. Make sure to move quickly without bouncing off the bottom. If you struggle to get your chin above the bar, you are done. Do not try to bust out those last few reps to failure. It is all about moving quickly and powerfully. You can also do plyometric pull ups or other challenging variations. Beginners may want to start with an Inverted Row or jumping pull ups if they can’t do full pull ups. Just choose a move that challenges you but allows you to move quickly. This is not the time for slow tempo reps or failure. For more details about pull up form and variations, check out our post about How To Do A Pull Up.

The 15-Minute Sandbag Blast

by Cori Lefkowith | Dec 16, 2013

WARM UP Stretch and Roll Out: Calves Hamstrings Quads Groin Hips/Glutes Chest/Shoulders/Traps Back/Lats WORKOUT Set a timer for 15 minutes and complete as many rounds of the circuit below as possible. CIRCUIT: 8-15 reps per side Shouldered Reverse Lunge (on slider) 8-15 reps per side Bent Over Rows 8-15 reps per side Halos COOL DOWN Stretch and Roll Out: Calves Hamstrings Quads Groin Hips/Glutes Chest/Shoulders/Traps Back/Lats NOTES: Complete as many reps as possible in the 15 minutes. Have either two sandbags set up or choose a weight you can use for everything so you can move quickly. Because each exercise has a different focus, you may be able to go close to failure on each round just don’t push so hard that you can’t keep moving and need to rest for long periods. EXERCISE DESCRIPTIONS: Shouldered Reverse Lunge (on slider/towel) – Start standing with your feet together and a towel/slider under one foot. Place the sandbag up on your shoulder. Beginners will want to put the bag on the side of the leg that doesn’t move while more advanced exercisers may want to try it on the side of the moving leg. Slide the foot on the towel/slider back into as deep a lunge as you can handle. Keep your torso up nice and tall and don’t lean to either side. Make sure to really sit back on that front heel. Then, driving through that front heel, come back to standing. Do not lean forward as you come up to standing. Keep your core tight and don’t let your back round. Beginners may want to do this lunge without the slider or even without the weight.

Bent Over Rows – Hold a handle in each hand. You can change up your grip (holding parallel or with your palms facing away or toward you). Bend your knees slightly and hinge over with your arms hanging straight down and your back flat. Then row the sandbag up to your chest, driving your elbows straight up toward the ceiling. Do not curl your forearms up toward your chest as you row. Then make sure your back doesn’t round toward the ground as you lower the sandbag back down. Do not use your legs to lift and lower the weight. Keep your core tight and your back still and flat as you row.

Halos – Hold the bag on both sides. Hold the bag with your arms straight down in front of you and your feet about hip-width apart. Then pull it up to one hip and to the side of your body. Once you get to the side of your body, start to pull the bag up and back. You are going to pull the bag in a big circle around your upper body. You will pull up from one hip and back around behind your head and shoulders then back around to your front and down to the other hip. Then across your body and back up and behind your head and shoulders again. Squeeze your glutes and keep your core tight as you swing the bag to prevent injury. Complete all reps one direction before switching. Keep your head still as you circle and do as big a circle as your shoulders allow.

WARM UP Stretch and Roll Out: Calves Hamstrings Quads Groin Hips/Glutes Chest/Shoulders/Traps Back/Lats WORKOUT Set a timer for 15 minutes and complete as many rounds of the circuit below as possible. CIRCUIT: 8-15 reps per side Shouldered Reverse Lunge (on slider) 8-15 reps per side Bent Over Rows 8-15 reps per side Halos COOL DOWN Stretch and Roll Out: Calves Hamstrings Quads Groin Hips/Glutes Chest/Shoulders/Traps Back/Lats NOTES: Complete as many reps as possible in the 15 minutes. Have either two sandbags set up or choose a weight you can use for everything so you can move quickly. Because each exercise has a different focus, you may be able to go close to failure on each round just don’t push so hard that you can’t keep moving and need to rest for long periods. EXERCISE DESCRIPTIONS: Shouldered Reverse Lunge (on slider/towel) – Start standing with your feet together and a towel/slider under one foot. Place the sandbag up on your shoulder. Beginners will want to put the bag on the side of the leg that doesn’t move while more advanced exercisers may want to try it on the side of the moving leg. Slide the foot on the towel/slider back into as deep a lunge as you can handle. Keep your torso up nice and tall and don’t lean to either side. Make sure to really sit back on that front heel. Then, driving through that front heel, come back to standing. Do not lean forward as you come up to standing. Keep your core tight and don’t let your back round. Beginners may want to do this lunge without the slider or even without the weight.

Bent Over Rows – Hold a handle in each hand. You can change up your grip (holding parallel or with your palms facing away or toward you). Bend your knees slightly and hinge over with your arms hanging straight down and your back flat. Then row the sandbag up to your chest, driving your elbows straight up toward the ceiling. Do not curl your forearms up toward your chest as you row. Then make sure your back doesn’t round toward the ground as you lower the sandbag back down. Do not use your legs to lift and lower the weight. Keep your core tight and your back still and flat as you row.

Halos – Hold the bag on both sides. Hold the bag with your arms straight down in front of you and your feet about hip-width apart. Then pull it up to one hip and to the side of your body. Once you get to the side of your body, start to pull the bag up and back. You are going to pull the bag in a big circle around your upper body. You will pull up from one hip and back around behind your head and shoulders then back around to your front and down to the other hip. Then across your body and back up and behind your head and shoulders again. Squeeze your glutes and keep your core tight as you swing the bag to prevent injury. Complete all reps one direction before switching. Keep your head still as you circle and do as big a circle as your shoulders allow.

The VersaClimber Sprint Workout

by Cori Lefkowith | Dec 16, 2013

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps

WORKOUT

Perform 3 rounds of each of the circuits below. Rest at least 30 seconds between rounds. Beginners may need up to 2 minutes. Rest 2-3 minutes between circuits.

CIRCUIT #1:
20 seconds VersaClimber Sprint
20 seconds Sidewinders
20 seconds Pike Plank Inchworm

CIRCUIT #2:
20 seconds VersaClimber Sprint
20 seconds Rainbows
20 seconds Snow Angels

CIRCUIT #3:
20 seconds VersaClimber Sprint
20 seconds Right Hand Plank Waves
20 seconds Left Hand Plank Waves

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps

NOTES:

This is a great small group or partner workouts because one or two people can work as their partners rest. Then they will get enough rest as their partners go.

EXERCISE DESCRIPTIONS:

VersaClimber Sprint – Step onto the VeraClimber and grab the handles. Make sure that you push and pull with both your upper and lower body. Try to keep your core still and not wiggle a ton from side to side. Take long, quick strides to sprint as fast as you can for 20 seconds.
Sidewinders – Loop the rope around an anchor and hold one side in each hand. Keep more slack in the rope than you would with other battling ropes moves. Relax your arms and stand with your feet between hip-width and shoulder-width apart. Then sweep your arms to the right, rotating through your core even pivoting a little up onto your left toes. Then quickly sweep your arms to the left. Sweep back and forth. Keep your arms more relaxed and only slightly bent. Use your core to push and pull from side to side. You shouldn’t do huge rotations. Your arms and the rope should stay out in front of you. The ropes should make snake-like waves on the ground and swish side to side. They should not move up and down off the ground.

Pike Plank Inchworm – Set up in a plank on your forearms with your elbows under your shoulders and your body in a nice straight line down to your heels. Your feet should be only an inch or two apart. Then begin to walk your feet in toward your head. Keep your legs straight as you walk in, but allow your butt to go up in the air. Walk in as far as you can without bending your legs. Beginners will then walk back out while more advanced exercisers will jump both feet back out. Do not let your hips sag when you jump back out. Keep your core engaged as you walk in and out. Then repeat, walking back in. Beginners may find this move difficult and may need to regress it to a simple plank hold from their feet or even their knees.

Rainbows – Loop the rope around an anchor and hold one side in each hand. Pull the rope out straight then take a step or two in. Hold the rope with the handles facing up. Keep your hands pretty close together. Rotate the handles down and outside your right hip and pivot your left leg. Then pull the rope up and then over and down toward your left hip. Pivot your right leg as you bring the rope to your left hip. Then arch the rope back up bringing the rope up toward your shoulder than back down to your right hip. Keep pivoting and rotating the rope from hip to hip. You are creating a rainbow with the rope as you bring it up from one hip to your shoulders and down and across to the other hip.

Snow Angels – Start seated on your butt with your knees bent and feet flat on the ground. Advanced exercisers will then lift their feet off the ground while beginners will keep their feet on the ground. Hinge back and reach your arms overhead. Keeping your arms pretty straight arch them down toward the ground as if creating a snow angel. Then sweep them back up, remaining balanced on your butt. Do not round forward. Stay up nice and tall. Keep sweeping your arms until all reps are complete.

Plank Waves – Set up in a high plank from your hands and knees (beginner) or hands and toes (advanced). Your plank will be over one handle of the battling rope. Your feet should be about hip-width apart to help you stabilize and prevent rotation. Grab the rope in one hand while holding a nice straight plank line from your head down to your knees or heels. Then start to create waves with the arm holding the rope. Straighten it a little out in front of you and then begin to lift the rope up and down, almost a little like you are drumming on something. Move as quickly as you can without shifting your hips open. You will do waves on one side for 20 seconds then switch to the other side.

The Back and Butt Sled Workout

by Cori Lefkowith | Dec 16, 2013

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats/Traps
Chest
Wrist/Forearms

WORKOUT

Set a timer for 15 minutes for each circuit. Complete as many rounds of each circuit as you can in that time.

CIRCUIT #1:
8-12 reps per side Single Arm Rotational Row
20-50ft Sled Row

CIRCUIT #2:
5-10 reps per side Curtsy to Angled Front Lunge
20-50ft Sled Drag

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats/Traps
Chest
Wrist/Forearms

NOTES:

Make the sleds as heavy as you can handle for the distance you are working with.

Do not go to failure on any one exercise. Your goal is to rest as little as possible and get in as many rounds as possible during the 15 minutes.

EXERCISE DESCRIPTIONS:

Single Arm Rotational Row – Grab one strap in one hand. Walk your feet forward to put your body at an incline. Reach the other hand up the strap as high as you can with the strap in your hand pulled in to your chest. Do not let your shoulder shrug. Then rotate the hand reaching up toward the ground almost as if you are doing a hanging side plank. Keep your body in a straight line and don’t let the hips sag toward the ground. Keeping your core tight, rotate back to the start. Do not shrug your shoulder as you row. Really feel your lat lock down to keep your shoulders from elevating. To advance (or regress this move), change the incline of your body. The closer you get to parallel to the ground, the harder the move gets.

Sled Row – Hook a strap and handles up to a sled. Then stand facing the sled with a handle in each hand. Walk back so there is tension in the straps and your arms are out straight in front of you. Sink into a nice squat with your torso up nice and tall. Your shoulder blades should be pulled down and back and your chest should be pressed out. Then row the sled in, driving your elbows back and bringing your hands in to just below the sides of your chest. Then take a few steps backward until your arms are again out straight and there is tension in the straps. Again row the sled toward you. Do not let your hips come forward as you row. Stay in a nice low squat. Also, do not round your back as you row. Keep your torso up nice and tall and your shoulders down. Continue to walk then row the 20-50ft. Move quickly and pull powerfully. You want the weight to be challenging but something you can move quickly.

Curtsy to Angled Front Lunge – Start standing tall with your feet together. Then, starting with the right foot moving, step the right foot across and behind the left leg. Step back toward about “7″ or “8″ on the clock. Do not step too close to the left so that you have space to sink down into a deep lunge. Drop the back knee toward the ground, keeping the front heel on the ground. You should feel the lunge in the outside of your front butt cheek. Then bring the right foot back forward and stand up nice and tall. Beginners will want to pause here while more advanced exercisers will want to go right from the curtsy lunge to the angled front lunge. Step the right foot forward out of the curtsy lunge into a front angled lunge. Move the right foot forward and out to about “1″ on the clock. Both toes should be pointing straight ahead as you bend both knees and sink down toward the ground. Keep your front heel down as you lunge down. Then drive off the front heel to come back to standing. Those two lunges are one rep. Then go right from the angled lunge back into the curtsy lunge. Repeat until all reps are complete on that side and then switch.

Sled Drag – Hook a strap and handles up to a sled. Then stand facing away from the sled with a handle in each hand and your arms straight behind you. Lean just slightly forward and begin to walk forward. Keep your chest up and your back flat with your arms behind you. Do not let your chest round toward the ground or your torso collapse over. There should only be a slight forward lean to your body. Really stomp your heels into the ground as you walk forward. (This move can also be done dragging a chain if you do not have a sled.)

The Desk Job Pain Reducer Workout

by Cori Lefkowith | Dec 16, 2013

WARM UP
Roll Out:
Hips/Low Back
Chest
Back
Traps
Forearms

WORKOUT

Complete 1 rounds of each of the circuits below. (If you have time or feel really tight, do two rounds of the second circuit.)

CIRCUIT #1:
8-12 reps each side Wrist, Forearm and Bicep Stretch
5-10 reps each side Standing Chest Stretch
5-10 reps each side 3-Way Neck Stretch
5-10 reps each side Standing Quad Stretch and Reach
5-10 reps each side Standing Hamstring Stretch and Reach

CIRCUIT #2:
30 seconds – 1 minute Crescent Hold
30 seconds – 1 minute Scapular Hold
30 seconds – 1 minute Warrior III Hold

NOTES:

There is no cool down for this workout. It is basically just meant to stretch out all the muscles that are tight from you sitting hunched over a computer desk all day.

You can even do this workout at work, if you have the space and are dressed in clothes that allow you to move a little.

Also, if you want to save time, you can do the Kneeling Bridge instead of the quad stretch and the chest stretch.

EXERCISE DESCRIPTIONS:

Wrist, Forearm and Bicep Stretch – Stretch one arm straight out in front of you. Point your finger tips down toward the ground. You can do one stretch with your palm facing away and one with your palm facing toward you. Take the other hand and press down on the fingertips, pushing them back toward your body As you press down, you should straighten your arm more so you feel a stretch down your forearm and up into your bicep.

Standing Chest Stretch – Using a door or wall, place one hand back on the wall or doorway and turn away from the hand on the wall or door. You should feel a nice stretch on that side of your chest.

3-Way Neck Stretch – Reach one hand behind your back and then grab that wrist with the other hand. Pull the arm behind your back toward the opposite side. Then lean your head to the side you are pulling to. Do not tense your shoulders and bring them up toward you ears. Relax into the stretch. Then change the direction of your gaze. Look up and hold for a second or two. Then look straight ahead. And then look down. Move your chin as you look and not just your eyes. Changing the direction of where you look, will change exactly which muscles in your necks and upper back that you stretch.

Standing Quad Stretch and Reach – Standing on the right foot, grab the left ankle with the left hand. Pull the left heel in to your butt while keeping the leg close to the standing leg and the knee pointing toward the ground. As you stretch the quad, reach the right hand up and back toward the ceiling. You should feel a nice stretch not only down your quad but also across your entire body. This will even open up your chest and lat after sitting all day at a computer. Hold for 1-2 seconds and then step forward and do the stretch on the other side.

Standing Hamstring Stretch and Reach – Standing, cross your left leg over your right leg. Bring the left foot over and across until the big toe is even with the big toe of the right foot. You want your feet even so that your front leg (the left leg) is pressing the back leg (right leg) straight during the stretch. Clasp your hands together and reach up overhead. Get a nice big stretch. Then bend forward, reaching the hands down to the ground. Hold for 1-2 seconds. Then relax and step forward to repeat on the other side. If your hips/glutes are tight, you can also reach toward the instep of the back foot to stretch your IT Band.

Crescent Hold – Step one foot forward into a lunge position. Bend the front knee and keep the back leg out straight behind you, driving your back heel down toward the ground. Your front heel will be down while your back heel will be up. Lift your hands up off the ground and reach them back and overhead as you stay in a low lunge. Keep your front heel down as you sit back into the lunge. As you hold the lunge, your back heel will stay up and the back leg will stay straight. Feel a nice stretch down the hip and quad of the back leg. Hold then switch to the other side.

Scapular Hold – Stand with your back to the wall. Step a couple of inches away and bend your arms to 90 degrees. Keep your elbows in by your sides and drive them back toward the wall. Lean onto your elbows on the wall. Do not let your upper arms or back touch the wall. Relax your head back. Pinch your shoulder blades down and back while keeping your core tight as you lean into the wall. You should feel this move low between your shoulder blades. To advance the move, move your feet a bit further from the wall.

Warrior III Hold – Balance on one leg with the knee slightly bent. Hinge over lifting your back leg toward the wall behind you. Lean your torso over, keeping your back flat and your core tight. Reach your hands overhead in front of you. Hold in this position. Do not let your back round or your other foot touch down. Keep your arms in line with your body. You want a nice straight line from the bottom of your lifted heel to the end of your finger tips. Make sure you do not lock the standing leg out as you hold. Beginners may need to reach back toward their foot instead of out in front of them. Using a wall can also help beginners. Stand with a wall behind you and when you hinge over have the lifted foot lightly touch the wall to help you balance.