These 2 workouts are ones which I have used with personal training clients at the Adelaide studio. I mentioned I would email them the workouts but rather than just email, I have put them up here for easy access and so other clients can use them too, if and when needed.
1. Knee Pushups
2. Bodyweight Squats
3. Towel Rows
4. Prone Hold
5. Supine Hip Raise
Perform as a circuit with no rest, or as little as possible between each movement, and perform each for 30 seconds. To make this harder, you can increase the time on each movement to 1 minute for example.
Follow these rest/repeat cycles:
- Rest 60 seconds, and repeat,
- Rest 45 seconds, and repeat,
- Rest 30 seconds, and repeat,
- Rest 15 seconds, and repeat (this last one is optional depending on your fitness level).
1. Bar/Bench Pushups
2. Alternate Lunges
4. Towel Rows
5. Static Wall Squat
Perform as a circuit with no rest, or as little as possible between each movement, and perform each for 45 seconds. Do this for sets only with 1 minute rest in between.
To make this harder, you can increase the time on each movement to 1 minute for example, and add additional sets if required, and reduce the rest period as per Workout #1.
A quick explanation of Towel Rows - performed like a low row/seated row, but with a towel wrapped around a vertical pole/post, etc. with your feet at or close to the base. Then, without bouncing or momentum, retract the shoulders and perform just like a normal rowing movement.
Any suggestions or comments, please let me know.