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The Bodyweight Eliminator Workout

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The Bodyweight Eliminator Workout CONNECT with your motivation! Use this simple workout to determine if you want a challenge today or if you want to move for movement’s sake. THE GAMEPLAN Round 1: Perform 10 repetitions of all 10 exercises in order (e.g., 10 push-ups, 10 squats, 10 burpees…). Repeat the circuit for 10 minutes. Round 2: Remove any 2 of the exercises from Round 1. Perform 8 repetitions of the remaining 8 exercises. Repeat the new circuit for 8 minutes. Round 3: Remove any 2 of the exercises from Round 2. Perform 6 repetitions of the remaining 6 exercises. Repeat the new circuit for 6 minutes. Round 4: Remove any 2 of the exercises from Round 3. Perform 4 repetitions of the remaining 4 exercises. Repeat the new circuit for 4 minutes. Round 5: Remove any 2 of the exercises from Round 3. Perform 2 repetitions of the remaining 2 exercises. Repeat the new circuit for 2 minutes. CHALLENGE: Post the 2 exercises you ended up with on our Facebook page! THE CIRCUIT Push Ups Squats Burpees Walking Lunges Lateral Walking Plank Squat to Oblique Crunch Star Jumps or Jumping Jacks Mountain Climbers Glute Bridge Bear Crawl Page 1 A WIDER CIRCLE - 2020 VIRTUAL RACE TO END POVERTY April 12, 2020 The Bodyweight Eliminator Workout THE EXERCISES WITH VARIATIONS Push-Ups: Start on all fours with your hands slightly wider than your shoulders and your knees under your hips. Step one leg back then the other to establish a long line from the crown of your head to your heels. Engage your abdominals, glutes and legs to prevent your hips from lifting or lowering. Press your hands and toes into the ground. Maintain a long line from the crown of your head to your heels as you bend your arms to lower your body as close to the floor as possible. Look slightly forward to avoid leading with your forehead. Keep your legs and core engaged to prevent your hips from dipping or lifting. Keep the shoulders away from your ears. Form an arrow with your arms and body by directing your elbows back about 45 degrees. Press the ground strongly away to return to the start position. Decrease the intensity by placing your hands on the wall and stepping your feet 1-2 feet away from the wall. Bend your arms in the same motion to lower your body toward the wall. Decrease the intensity by placing your hands on an elevated surface, such as a table. The edge of the surface should align with the mid- to lower chest. Increase the intensity by lowering all the way to the ground and releasing your hands before returning to the plank position. Increase the intensity by lifting one foot or one hand off the ground. Increase the intensity by pressing up explosively to lift both hands off the ground as you return to the start position. Squats: Stand with your feet slightly wider than your hips and toes pointed slightly outward. Sit your hips back and down, keeping your chest lifted and your eyes forward. Bring your arms forward to shoulder height as you lower toward the ground. Keep your knees aligned with your middle toes as you squat down. Make sure you can wiggle your toes throughout the movement. Squat until your hip joint is lower than your knees. Page 2 A WIDER CIRCLE - 2020 VIRTUAL RACE TO END POVERTY April 12, 2020 The Bodyweight Eliminator Workout Press through your heels to return to standing. Keep your glutes and your abdominals engaged throughout the movement. Decrease the intensity by reducing your range of motion. Decrease the intensity by holding onto the back of a chair as you squat. Decrease the intensity by sitting onto and standing up from a chair. Increase the intensity by adding weight or depth to your squats. Increase the intensity by bringing your arms up overhead and lifting your heels as you return to a standing position. Increase the intensity by adding a jump at the top of your squat. Burpees: Stand with your feet shoulder-width apart and your arms by your sides. Squat down, keeping your back long. Place your hands on the floor in front of you. Shift your weight onto your hands and kick both legs straight out behind you into a strong high plank. Engage your core and legs to perform one push-up. Shift your weight back onto your hands as your jump your feet back to their starting position. Press through your heels, bring your hands overhead and jump up to return to your starting position. Bend your knees as your feet land on the floor to help absorb the impact. Decrease the intensity by removing the kick back and push up. Squat down, touch the ground, and either stand or jump to return to the start position. Decrease the intensity by stepping one leg then the other back to the plank position. Increase the intensity by increasing your speed while maintaining movement integrity. Walking Lunges: Stand with your feet shoulder-width apart. Step forward with your left foot and bend your left knee until your left thigh is parallel to the ground. Keep the knee in line with the middle toes. Keep your shoulders over your hips by engaging your glutes and abdominal muscles and pause at the bottom of the lunge. Press through your left heel to lift your body up and step forward with your right leg to repeat the lunge on the right side, completing 1 repetition. Page 3 A WIDER CIRCLE - 2020 VIRTUAL RACE TO END POVERTY April 12, 2020 The Bodyweight Eliminator Workout Decrease the intensity by staying in one place, stepping backward with one leg then the other, returning to the start position between each static lunge. Decrease the intensity by reducing your range of motion. Decrease the intensity by returning to the start position, with feet should- width apart between walking lunges. Increase the intensity by holding weights in each hand. Increase the intensity by lifting your knee high as you bring it forward for each lunge. Lateral Walking Plank: Start on all fours with your hands under your shoulders and your knees under your hips. Step one leg back then the other to establish a long line from the crown of your head to your heels. Engage your abdominals, glutes and legs to prevent your hips from lifting or lowering. Press your hands and your toes into the ground. Raise your upper back very slightly toward the ceiling. Keep your arms straight and your chin tucked. Gently rotate your elbows toward your midline and squeeze your armpits closed. Step the right hand and right foot to the right and follow with the left hand and the left foot. Walk two steps to the right and then two steps to the left for one repetition. Keep your hips level and still as you move side to side. Decrease the intensity by keeping your knees on the ground as you walk side- to-side. Decrease the intensity by holding the plank without any movement (10 seconds per repetition). Decrease the intensity by holding the plank with your arms elevated on a surface, such as a table (10 seconds per repetition). Increase the intensity by lifting opposite hand and/or leg before changing directions. Squat to Oblique Crunch: Stand with feet slightly wider than hip-width, place your fingers at your temples with your elbows wide to the sides. Page 4 A WIDER CIRCLE - 2020 VIRTUAL RACE TO END POVERTY April 12, 2020 The Bodyweight Eliminator Workout Sit back and down to squat, keeping your chest lifted and your elbows wide. Squat as low as possible with your heels on the ground and your back long. Press through your heels to return to standing while lifting your left knee out to the side and bringing your left elbow towards your left knee. Keep the knee and elbow as wide as possible. Maintain a long spine and avoid leaning forward or backward. Squeeze your lower ribs toward your hip. Place your foot back down as you return to standing and repeat on the other side for one repetition. Decrease the intensity by performing each oblique crunch with only your leg or your arm. Increase the intensity by performing all the reps on one side first, keeping the heel of the moving foot off the ground as you squat. Star Jumps or Jumping Jacks: Jumping Jacks: Stand with your feet together, knees soft and arms by your sides. Jump your feet wide as you raise your hands overhead. Reverse the movement to bring your feet back together and your arms back to your sides. Move softly on the balls of your feet. Decrease the intensity by stepping one leg out to the side instead of jumping, raising arms overhead with each side step. Repeat, alternating sides. Decrease the intensity by stepping one leg then the other out to the side, keep hands on hips. Star Jumps: Stand with feet together. Drop into a squat while bending your arms to 90 degrees and squeezing them toward each other. Press into the heels to explode upwards into a jump bringing both legs wide and arms wide to an overhead position. Land in the starting position with soft knees to help absorb the impact. Mountain Climbers: Start on all fours with your hands under your shoulders and your knees under your hips. Step one leg back then the other to establish a long line from the crown of your head to your heels.
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