Exercise is important to maintaining a fit and healthy body, as well as reducing levels of stress and even anxiety and depression in our lives. Sometimes, however, routines can start feeling like they are all the same – especially if you are used to weight training. A new workout regimen that has been steadily rising in popularity of late may be exactly what you need and, bonus points, no weights required!
Hand walkouts work more than one muscle group: the chest, arms, core, and back muscles – as well as the glutes, hamstrings, calves, and lower back! A twist on the original plank exercise, it can act as a warm-up routine that blends in well with a full circuit program.
LA-based celebrity trainer explains, “This workout uses one upper-body exercise, one lower-body exercise, and is bookended by a total-body move and cardio. You’re demanding that all of your body’s energy and muscular systems work together.”
Sounds quite intense for a no weights required routine, yes? If your body starts feeling it, McDermott says to take a rest: hydrate yourself, take deep breaths, and plow on through. “20 minutes isn’t a long time to do anything,” he says.
To start, position your feet slightly apart, stretch your arms, and then touch the floor directly in front of your toes. Hold it to stretch hamstrings, glutes, and calves.
Then, start walking your hands out until you form a plank. Hold it for 5 seconds, and feel your core engage.
Finally, walk your hands out back to the original position.
Repeat for a minute or two. Do 2 reps. And rest if you must.
Then, you can incorporate this no weights required gem of a warm up in a full circuit training that involves pull-ups, walking lunges, and a stair run. The entire routine lasts for 20 minutes, and the exercises can be substituted or made less intense if you need it.
from NUTRITIONCLUB http://nutritionclub.ca/no-weights-required/
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