I have 8′ x 4′ of space at the bottom of my bed in the hotel room I’m staying at this evening and thats all the workout room I need give myself a great workout.
After a quick warm up:
Squat thrusts
Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. 30.
Push ups
Begin in push up position, on knees or toes. Perform 4 push ups, abs in and back straight. On the 5th push up, lower halfway down and hold for 4 counts. Push back up and repeat the series – 4 regular push ups and 1 halfway. 6 times for 30 push-ups.
Tuck Jump
The tuck jump exercise ranks near the top of the list for developing explosive power using only your body weight. 30.
Chair dips
Use two chairs, (or a bed and a chair ) for this excellent tricep exercise. Place two chairs facing each other, about 3 feet apart. Sit on one chair with your hands palm down and gripping the edge of the chair. Place your heels on the edge of the other chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the edge of the chair and lower yourself so your elbows are at 90 degrees. 30.
Jumping jacks
The basic jumping jack is a great cardio and strength training exercise. 30.
Punching Crunch
Just do a standard stomach crunch and at top of crunch do a punch with each arm in the air them back to bottom of crunch and repeat. 30.
Good morning
Bend over while standing till your upper body is parallel with floor then stand up straight again, this works your lower back, (I wouldn’t use any weights with this exercise as personally I think its dangerous to do so, though some people do). 30.
Hindu Squat
Stand with your feet shoulder width apart with your toes pointing forward. Keeping your back straight, lower your body by bending your legs until your thighs are parallel to the floor ensuring your hands are behind your body as you lower yourself. Your heels should rise as you come closer to the floor. When you reach the bottom of the exercise push off your toes, raising your body until standing, this should be a fast explosive movement. You are aiming to perform one repetition as rapidly as possible. As you raise yourself your hands should be infront of your body, parallel to floor. 30.
This was my workout for 29th June. I worked through this routine 4 times.
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