Workout of the Week – January 27th

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Workout of the Week

I decided to start a new series. Workout of the Week. I’ll be posting a new workout each week for my readers to try out. My bodyweight circuit workout has been fairly popular, so I decided my next workout would be another bodyweight workout. Some days it will be a bodyweight routine. Others, a weight-based workout. I’ll mix in cardio, HIIT, and Tabata as well. This one is a full 7 days’ worth of bodyweight exercises that you can do literally anywhere.

Basic Principles

This workout is composed of 7 days’ worth of basic moves that anyone at any skill level can do. You only need your body and a little bit of space to get it done so there’s no worry about that.

Each day’s workout should only take you between 15-30 minutes depending on your skill level (and how much you want to sweat) so it’s super quick as well.

If each day is too difficult you can scale things down to ½ of the reps for each exercise. Conversely, if they are too easy you can scale everything up 1.5-2 times what is listed.

A yoga mat can help with some of these for stability. One of my favorites is this one from Amazon.

The Moves

Most of these movements are fairly basic but I’ll give a brief rundown of some of the lesser-known movements just in case.

• Jump squat – same as a squat but jump up explosively from the bottom position.
• Push-up – We all know these too. Make sure you keep your back flat and bend your elbows at least to parallel. Knee push-ups are ok if you can’t do a full push-up yet.
• Wall push-ups – lean against the wall and do your push up
• Knee push-up – A pushup from your knees
• Bird Dog – get onto all fours on the floor. Raise your left arm and your right leg and extend both out straight so they are parallel with the ground. Repeat with your right arm/left leg.
• Side plank – just like a regular plank only you are balancing on one side with your body perpendicular to the ground instead of parallel.
• Superman – Lay flat on your belly then lift your legs and upper torso up and hold that. Just like Superman flying through the air!
• Lunge Split jump – Just like a lunge only from the bottom position you explosively jump up and switch the position of your legs while jumping.

The Workout of the Week

Each day you’ve got 10 different movements with a varying amount of reps per exercise. Rest as little in between each exercise as possible.

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