If you work from home like I do, are concerned with fitness, have wondered about gymnastics style training in the past, and are looking to develop good functional strength, this routine may be for you. It's a 20 minute workout consisting of scalable gymnastics progressions (no weights), which can be done up to 3 times a week, or just once - depending on how you choose your intensity. You should finish this workout feeling like you've got enough left in the tank to defend yourself from a mugger in a stairwell. That is the key to constant improvement. Be patient!
Home Office Employee Workout A
Warm up first. Drink water. Use common sense.
1. Bridge Variants
Do 3 sets of ONE of the following:
- Bridge hold (for time)
- Bridge hold pause => thruster (for reps)
- Bridge single-leg hold (for time on each leg)
Note: If your total time exceeds 60 seconds, you should move on to the more challenging item in the progression.
2. Pushup Variants
Do 3 sets of EACH of the following:
- Alternating toe touches (for reps)
- Spiderman pushups (for reps)
3. Static Holds Variants (Rings)
Do 3 sets of ONE the following.
- Tuck hang (for time)
- L-sit hang (for time)
Note: If your total time exceeds 60 seconds, you should move on to the more challenging item in the progression.
4. Dip Progression on the Rings
Do 3 sets of the ONE of the following:- Static hold above the rings (for time)
- Negative dips (for reps)
- Dips (for reps)
- Muscle-ups (for reps)
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