Posted on June 29 2020
Time to Read: 2 Minutes 35 seconds
Why need the gym when you can literally use your own bodyweight to train yourself. Granted the fitness centre gives you an opportunity to socialise and is a hub for motivation, but for the busy bee's who never seem to have time, roll your mat open and try this at home.
The entire workout is only 11 minutes long so I insist you at least work on the same four to five times per week. The focus of the video is upper body (arms specifically) but try and include one to two day's per week of lower body sequence too to avoid postural imbalances.
Variations in the video.
Crab Walk: This is a great way to walk the arms and core. Taking small steps will make this variation even more challenging. Keep the micro bend in the elbow at all times while expanding the chest the best you can. This variation also requires co- ordination, so focus and move the opposite limbs slowly.
Reverse plank: If you are not comfortable with regular plank's even, keep your knee's slightly more bent in this variation. you might not get it in the first go, but with a few trials, you will learn to activate your tricep and core muscles. Keep your feel close with the big toes touching.
Shoulder taps: One thing to remember while doing this variation is to avoid swaying your hips too much when you tap the shoulders. The more you focus on your hips staying still, the more you are working your core to help you balance. Initially, if you cannot tap your shoulder, just hovering your palm above the ground will also work.
Side plank crunch: Besides working your arms, this variation is also helping you teach balancing. Feel free to skip the crunch part and just stay in the side plank if you wish to. It is also absolutely important to keep reminding yourself to keep a micro bend in the elbow joint at all times.
Plank hold: A solid plank should feel like you are flying while someone is constantly punching your core. If your elbows hurt or lower back is crying for attention, come out of the pose and re- evaluate yourself. Also make sure that the wrist and shoulder is in one line at all times.
Cross- body mountain climbers: Just because this variation requires you to be on three limbs at a time, your body will tray and compensate by loading one side of the body more than the other. you want to make sure that there is equal distribution of weigh ton all three limbs.
Close grip pushups: To make this beginners friendly, lie down on the ground and press yourself up after every count. Avoid the 'push- up' part of the pushup if it challenges you too much.
Aim to repeat this video 3- 4 times per week (atleast!). Couple the same with the below meal plan (for fat loss):
If you want to train live with me, join the bodyweight bootcamp where I come live to exercise with you three times per week.