03/08/2016
Walking into a gym for the first time can be more than a little intimidating and, as such, building up a good level of base strength before you venture into the domain of bench-presses and bar-bells is an advisable confidence-booster. In just 15 to 20 minutes you can accomplish a great deal - work to stimulate fat loss and muscle growth – especially as a beginner to training. Perform these four equipment-free movements in a circuit to build strength across your whole body fast.
The workout
Body weight squats 4 sets; 8 reps; a 5-2-1-0 tempo (learn about rep temposhere); 60 secs rest between sets.
Squat jumps 4 sets; 4 reps; a 1-0-x-0 tempo; 60 secs rest between sets
Press-ups 4 sets; 8 reps; a 5-2-x-0 tempo; 60 secs rest between sets
Explosive press-ups 4 sets; 4 reps; a 1-0-x-0 tempo; 60 secs rest between sets
How to perform body weight squats and squat jumps
At first, squatting your own body weight to a parallel position – so that your bum is level with your knees – will be challenging. This is especially true when controlling the descent over 5 seconds and holding at the bottom point for 2 seconds, with an explosive ascent (a 5-2-1-0 tempo). Stick at it, though, and you’ll soon improve, learn the correct ex*****on of the exercise and practice makes perfect!
After completing four sets of eight repetitions, move on to a full squat jump. This requires a larger cross section of muscles to fire in order to gain distance from the ground. Execute with the same form as before and make sure you perform the move on a stable surface that will be easy on the joints. Be aware that this move is not appropriate for someone with a history of injury. Start with 5 reps using an explosive [as fast as you can] tempo throughout and you will benefit from the pre-fatiguing impact of the body weight squat.
How to perform standard and explosive press-ups
The standard press-up is nothing new, but executed correctly it has a huge pay off, building strength right across the upper-body as well as taxing your core. To perform, place your hands two inches wider than shoulder width and lower your body over 5 seconds with a 2-second pause one inch above the ground. Then push back up to the top. If unsure, slow down and don’t be tempted to lower yourself down at such speed.
An explosive press-up, meanwhile, should be executed with your hands at shoulder width using a rapid tempo in all phases. The intent is to push yourself explosively off the ground, but it is unlikely that your hands will leave the floor as this requires the generation of a tremendous force. During all press-up movements do not let your hips sag down. Your body should be straight as a board – and this requires help from the core to keep the lower back in the proper position.
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