This workout is to follow on from my Back to Basics workout where the aim is to develop our exercises from the basic technique to complex exercises incorporating more muscles. You can find the previous workout here.
As I said in the last workout, these moves may be considered “basic” but they are staples of most workouts for a reason! Technique is essential to getting the most out of these exercises and reducing the risk of any injuries. Don’t rush! Take these exercises nice and slow to really feel the burn and ensure all the correct muscles are working.
This workout looks at developing the previous exercises, adding in a couple of new ones and really focusing on balance and stabilisation.
Squat with Knee Crunch (x10)
In the last workout we looked at how to perform a basic bodyweight squat.
So this time you are going to do the same thing but you are going to try and keep your hands by your head and your elbows out to the side, this alone means you need to really engage the core and make sure your weight placement is correct as you wont have your arms out in front of you to counterbalance if you are driving to far back.
I between each squat I want you to then, focusing on your core muscles, bring your knee up to meet the opposing elbow.
This exercise is great for working on stabilising muscles and finding your balance (as well as all the squat benefits!). As you will be transferring your weight from two feet to one as well as trying to meet your knee and elbow- it could potentially throw you off balance so take it slow to start with!
Sumo Squat (x20)
New exercise for this lil series! This exercise works similarly to the basic bodyweight squat but for this you need to place your feet in a wider stance with your toes pointing outwards, then when performing the squat you need to make sure your knees are going the same way as your toes and not pushing to the front.
The added benefit to this exercise is that it will help strengthen your inner thighs as well as your core and stabilising muscles, you will need to balance to make sure you are not rocking back and forth on your feet.
Lunge With Rotation (x10 per side)
Developing the basic forward lunge from the last workout we are now going to add a rotation of the torso.
Perform the lunger with your arms held out in front of you, you may chose to hold the hands together in some way, up to you!
Once you are at the lowest point of your lunge, rotate your torso, keeping your spine upright and twisting from the core. It may be helpful to use your hands as a guide. You only need to go as far as you can, don’t worry if you can’t turn all the way to the side. Then return to facing the front and complete the lunge.
Backward Lunge (x10 per side)
This is exactly what you think it is, says it on the tin!
When performing a lunge you are going to take your foot out to the back rather than in front of you. The tricky part here is managing to take your foot out far enough to get a good lunge but not too far that you cant get back up again! Just like the forward lunge you don’t want your feet to end up in line with each other, many like to think of their feet being on train tracks, if that helps?
Make sure your knees don’t go past the toes and they stay in line not venturing inwards or outwards. Keep your torso uprght and try to keep your weight in the middle of the two legs.
A completely new one!
Start with your feet shoulder width apart and a neutral spine. Bend at the hips as far as you can until your hands reach the floor (don’t worry if you need to bend your knees slightly to get there). From there, with your weight on your hands, walk your hands forward as far as you can while holding your entire body off the ground, then walk your hands back to your feet keeping your legs as straight as you can, take your torso up back to standing and start again!
Slow Knee Crunches (x20)
Starting off in a full plank position, hands placed underneath your shoulders and making sure your body is in complete alignment from your heels to the crown of your head.
Bring one knee in as close to your chest as you can without letting your back round and return to repeat with the other knee. Try to make sure your core is engaged and you are not letting your hips sink or your back round to much.
Music by: https://www.soundcloud.com/ikson
Try to complete 3 or 4 rounds with as little rest as possible!
Keep it slow and think about technique.
And remember to warm up and cool down/stretch!!