Aerobic exercise is a thing of the past! Bodyweight exercises rule! If you wish to sculpt your body, lose weight, build muscle, and get in shape, forget the cardio exercise and do this short body weight workout instead. It's a real workout.
This is really a very distinctive program, but probably one of the toughest ones I've put together. Nevertheless, please make certain you do this after a warmup of bodyweight squats, pushups, and lunges. You'll do this after your resistance training in any fat burning workout.
So, here is the order of exercises for the bodyweight intervals from workout A. You will start with jumps, and then move into calf jumps, followed by stability ball jackknives, and then Turkish get-ups to finish off the circuit.
For the jumps, you are going to do 10 normal squat jumps, rest 10 seconds, repeating 3 much more times for a total of four sets of 10. As you are coming down, attempt to have a nice soft landing and absorb the contact with the floor and then right back up into the jump.
Once you have done the jumps, you are going to move on to the calf jumps. Again, four sets of 10, with a 10 second rest in between. To do this set of pogo calf jumps, as you land you'll be bouncing up using the balls of your feet, and pointing your toes within the air every time.
After completing the initial two exercises from the bodyweight intervals, you will move on to the stability ball jackknives. Following the same structure as the previous two exercises, you'll perform 4 sets of 10 reps, with a 10 second rest in between.
For this exercise, you are able to do it with either your hands on the floor or elbows on the bench. Together with your feet on the stability ball, bring your knees to your chest, keeping your back flat and then back out. In the event you want a little extra burn, however, you are able to 'rest' within the plank position.
For the Turkish Get-ups, you are going to do 5 repetitions per side, rest 10 seconds, and then perform 1 much more set, for a total of 2 sets. In order to perform this exercise you'll use either a dumbbell or a kettlebell and begin by lying on the ground.
Now, together with your arm extended up within the air, and also the leg on the same side bent at 90 degrees, get up to a standing position. Once you are standing straight up, proceed to lie back down although keeping the DB or KB extended up within the air. Complete 5 repetitions per side and then switch.
This is really a extremely difficult, advanced bodyweight interval training workout. Be sure to do this workout not on pavement or concrete, but instead on a relatively soft surface. Ideally, this workout would be done out on the grass.
Nevertheless, if you aren't comfortable performing some of these exercises simply because you are worried about the impact or your method, then you are able to effortlessly substitute lower impact bodyweight exercises such as; squats or jumping jacks.
Train hard, but train secure. And have fun with this bodyweight interval training workout for fat loss. This program takes less time than lengthy, slow, boring, ineffective cardio and you will get more results from bodyweight exercises.
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