Before I start, I just want to assure you all that this post is NOT about how much you weigh! (Cue communal sigh of relief)
Bodyweight exercises i.e. exercises that you can do without any equipment other than yourself are often overlooked in favour of more accessorised workouts that involve free weights or kettlebells or resistance machines or TRX or all of the above. But bodyweight exercises, done correctly, can be just as effective and they have the added benefit of being able to do them anywhere - in your home, office, garden, park - wherever!
For those of you that follow me on instagram (@rdench_runs) you'll know that I promised to post this morning's strength & conditioning workout (leg and core focused). So, as I like to deliver on my promises, here you go:
20 minutes stationary bike (5 minute warm-up followed by 15 minutes on high resistance - if your thighs ain't burning it ain't working!)*
Static squat - hold for 1 minute, 20 second break, repeat x 3
Sumo squat - as above
Sit-ups - 1 minute, concentrating on form and not putting strain on neck, 15 second break, repeat x 3
Crunches - as above
Boat pose - 30 seconds, 15 second break, repeat x 3 (third set with Russian twist). If you're not familiar with this one then check out this helpful video.
Side lunges (alternating legs) - 1 minute, 20 second break, repeat x 3
Heismans - as above
Wall sit - as above
Leg raises - to failure (break of form)
60 seconds mountain climbers followed by extended plank for 90 seconds (no rest in between the two exercises)
60 seconds mountain climbers followed by standard plank for 60 seconds (no rest in between)
And done! Phew! :-)
The timings can be adapted to suit level and the time you have available to training, and if you decide to give it a try then make sure to let me know how you get on!
Remember, just like any workout, focus on your technique and work within your ability. If you're not sure of any of the moves ask a PT at your local gym to demonstrate and if you have an injury then be mindful of it!
*To keep this completely bodyweight you can switch the above out for a 20 minute run (5 minute warm-up jog followed by 15 minutes preferably over undulating terrain)
All opinions are my own and this blog is intended for motivational and informational purposes only. The information is not a substitute for professional medical advice. Please consult a medical professional before starting a training or nutrition program.