Tag: weight free workout

Get Fit this Summer – 5 Killer Weight FREE Exercises

speed rope and top 5 exercises to get fit this summer

Do you want to get fit this summer?

If the answer is ‘Yes’ to this question are allowed to read on. Ok we get it, you hate going to the gym, you hate going running or jogging and you don’t have your own personal trainer or hundreds of pounds to spend on fancy equipment. Well my friend you are in luck. Below is a list of the best exercises to help you tone up, lose weight and get fit this summer.

Bodyweight exercises have been proven to be successful countless times. So if your goal is build muscle & burn fat, improve your athletic performance and increase your speed and power these are the excises for you. Just on a side note if we can make some of these moves explosive these will really help you with your endurance & athleticism.

Before committing to any form of exercise it is essential that you are physically fit and have checked everything out with your GP.

Have you heard about plyometric training?

“Plyometrics, also known as “jump training” or “plyos”, are exercises based around having muscles exert maximum force in as short a time as possible, with the goal of increasing both speed and power. This training focuses on learning to move from a muscle extension to a contraction in a rapid or “explosive” way, for example with specialized repeated jumping. Plyometrics are primarily used by athletes, especially martial artists and high jumpers,to improve performance, and are used in the fitness field to a much lesser degree.”

Source Wikipedia.”

Many of our top 5 exercises to get fit this summer use plyometrics, making them explosive and you know what that means fat busting!

So lets get in to the top 5

1. The push up – This mainly works the upper body and chest.

Start by lying on the floor with your face looking at it. Place your hands either side of your body slightly wider than should width apart. By pushing up from your hands lift your body off the floor. Ensure than when you do this hold your stomach muscles or core nice and tight. I was always taught to bring my tummy button in as close as i can and squeeze my contract my butt cheeks. Once your arms have extended lower yourself back down to the floor & repeat.

2. Air Squat – Predominantly working your legs

Begin by putting your feet slightly wider than should width apart. Put your weight in your heels, and pull your core muscle in tight and your shoulders back. Bend your knees and make the action as if you going to sit down on a chair. When squatting down your knees should not be going infront of your toes and your cores muscle engaged and shoulders are still back. If you need additional balance simply put your arms in front of you.

3. Sprint Drills – All Body workout

Simply find a flat piece of land or slightly hilly if you’re feeling adventurous approx 40-60m long. Mark out your start and stop lines, then sprint from one position to the other. When I say sprint, I mean really go for it, pump those arms and legs, shoulders back core pulled in tight and eyes looking at to the finish line. When you get there give yourself a pat on the back walk to the start then repeat.

4. Speed Rope – All Body Workout

Using a speed rope is a great way to get fit this summer and also very cheap. You can buy speed rope online for less than £15.00. What we want to do here is skip as fast as we can for 2 minutes then break for 30 seconds then go again. If you’re that good and can do double unders use them during this workout.

5. The Burpee – All Body Workout

Everyone hates burpees, and guess what they don’t like you very much either. You must remenber that this exercise turns your body into a fat burning machine. Begin standing up straight then oving into a squat poistion and place your hands in front of you. Immediately move your feet behind you and lower your chest towards the ground with your arms by your side. Then push up from there by bowing your chest up then snap you fee back up to the start position as quickly as you can. From here jump as high as you can. If none of this makes sense please ensure you watch the attached video.

So we’ve done our bit, now it’s your turn. Get out there have fun and put together some killer workout sets using the exercies above. Ensure you have ample rest and recovery between workout days to get the most out of your training.

crossfit speed rope amazon double unders wod amrap skipping

 

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