Created
March 18, 2020 18:28
-
-
Save chrisamaphone/8aff79c759a31d710ee09d451fad2150 to your computer and use it in GitHub Desktop.
Bodyweight workout
This file contains bidirectional Unicode text that may be interpreted or compiled differently than what appears below. To review, open the file in an editor that reveals hidden Unicode characters.
Learn more about bidirectional Unicode characters
Thirty minute workout, yoga & bodyweight based, no equipment. | |
5 MINUTES: Warm-up | |
Start by lying on your back, arms at your sides. | |
Inhale deeply through your nose, and exhale through your mouth, 3-5 times. | |
Hug your knees to your chest (keep your head on the mat). | |
Roll back and forth like a log across your lower back to massage it. | |
Do any of the following that feel good: | |
- Point the sole of one foot toward the ceiling and pull on your thigh or calf for a hamstring stretch | |
- Pull your knee across your body while rooting down through the opposite shoulder for a spine twist | |
- Grab both feet (knees bent) in "happy baby" posture | |
- Do "figure 4" (one ankle across the opposite knee, then pull up on thigh) to stretch your glutes | |
Rock up and down from your shoulders to sit-bones multiple times, building momentum until you're sitting up. | |
Land in tabletop pose, wrists below shoulders, and hips directly above knees. | |
Do a few cat-cow poses and any organic movements you need, then get into plank position. | |
10 MINUTES: Bodyweight workout 1 | |
3x sets: | |
* 10 reps push-ups (modified if needed) | |
* 10 squats | |
* 10 back lunges (each leg) | |
10 MINUTES: Bodyweight workout 2 | |
3x sets: | |
* 10 side plank leg lifts (modified if needed) | |
* 10 superman poses | |
* 10 alternations of boat pose/hollow body pose | |
5 MINUTES: Cooldown | |
* Sun Salutation-A yoga flow, 3x | |
* Seated hamstring stretch | |
* Half split stretch | |
* Straddle stretch | |
* Half pigeon stretch | |
End on your back where you started, focusing on the breath again. |
Sign up for free
to join this conversation on GitHub.
Already have an account?
Sign in to comment