A few weeks ago on my
trip to San Diego I did one of my friend Steph's mini-triathlon training workouts assigned by her coach, and today's guest post comes from her (most raved about) triathlon coach Lauren Wilson. Lauren graduated from University of South Carolina with a BS in Sports Management and now pretty much does all things fitness related: she is launching an interactive website with lots of free videos (yay!!) in the next few weeks (stay tuned for more info in the coming weeks), owner of Wilson Coaching LLC, Vice President of
Chucktown Triathletes,
Master Teacher at Medical University of South Carolina Wellness Center and is a
Juice Plus Sales Coordinator. I have no idea where she found the time to do this guest post that involves a FREE WORKOUT but it's awesome- read on! PS I'm going to try her workout tonight-- #PrayForMe haha
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| Meet Lauren! |
No Gym? No worries!
This winter has proved challenging for all of us. Chances are you’ve been housebound on more than one occasion unable to hit the gym or attend your favorite body-pump class. However that doesn’t mean you can’t get in a killer workout!
Some of my favorite fitness routines involve little to no equipment and can be done in the comfort of your home. Despite all the efforts to popularize them, calisthenics are still one of the most under-appreciated strength training tools out there. I think this fact is connected to the common thought that to obtain strength, you must attend a gym. As experience shows, this thought is wrong, and you can get results even with as little as your own bodyweight.
Number one benefit of calisthenics is the fact that you are your own gym. Plus it is very convenient, saving you time and money! Additionally, most of the time you do not use any external resistance, therefore it feels much different and opens new horizons for you. Let’s review a few awesome benefits when it comes to including calisthenics in your fitness routine.
Hand Balancing and Static Exercises
Handstand and various levers (Back Lever, Planche, Front Lever, etc.) are unique bodyweight exercises. No weighted drills can provide analogues of this specific static load. Once you try them, you will be amazed how weak you really are. I am sure that if you add these positions to your training routine, you will experience solid gains in strength and muscle.
In addition, I believe that you MUST become proficient with your bodyweight for complete strength and muscle development. It is a no-brainer, but some people are still obsessed with their Bench Press numbers, while struggling to perform even 5-10 push-ups.
Bodyweight Training and Joints
Despite what other people say, bodyweight training is easier on joints. It can be a fair alternative to weight training if you have an existing injury. A couple of weeks of exclusively calisthenics can give you a break from weights, and can be some sort of a de-load. You will feel fresher and more powerful when you return weights to your training regimen.
The Environment
The environment can help you big time with your bodyweight training. Your home may not have a pull-up bar, however visit your local parks, playgrounds, and schoolyards. With their help, you can do Dips, Pull-Ups, Step-ups, planks etc. Use anything helpful!
Sustainability
Finally, what is really cool about calisthenics is the fact that you need literally nothing to sustain this type of training. Just imagine that all the gyms are closed and you’re cranky because you feel lazy and crave a workout! If you know how to use your own body as a gym, then you simply do not stress about such situation. Additionally, there will be no need in constant gym-search if you travel or move a lot.
Last important note, bodyweight is not the ultimate training tool, but it is so different, natural and fun that it would be a big mistake to neglect this unique training approach.
The full-body routine below will help you burn calories and blast fat, experience lean muscle growth, break through fitness plateaus, achieve personal bests, more easily perform daily activities and most importantly, have fun!
Try this at-home body-weight work-out:
The following body-weight only routine will target all your major muscles and give you a challenging full-body workout. To add difficulty, try your best to complete the following routine with little to no rest between exercise.
Complete 1-3 sets.
To prepare for the workout complete 5 minutes @ moderate intensity: jump rope, jumping jacks, run the stairs, if weather permits run outdoors!
Step 1: 1 Minute Elbow Plank
Get face down on the floor resting on your forearms and knees. Push off the floor, rising up off your knees onto your toes and resting mainly on your elbows. Contract your abdominals to keep yourself up and prevent your booty from sticking up. Keep your back flat--don't let it droop or you'll defeat the purpose. Picture your body as a long straight board, or plank.
- 1 minute jumping jacks/jump rope
Step 2: 20 Side Step Plank with Push-Up (10/side)
Start in plank position with hands close together directly below chest. Step out to side with one leg and one arm and complete a push-up. Return to center and repeat on other side.
- 1 minute jumping jacks/jump rope
Step 3: 30 Reverse Bridge w/Triceps Dip
In a seated position, raise your body off the ground using hte support of your arms and legs. Using your arms, dip towards the ground, bending 90 degrees at the elbow, then return arms to extended position. For added difficulty, extend one leg out and complete 10 dips/side.
- 1 minute jumping jacks/jump rope
Step 4: 40 Mountain Climbers
Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Wihtout changing the posture of your lower back (it should be arched), raise your right knee toward your chest and tap the floor. Return to the starting position and repeat with your left leg. That's one rep. Alternate until you've completed all your reps.
- 1 minute jumping jacks/jump rope
Step 5: Body Weight Squats
Extend your arms straight out in front of you with your palms down and keep your feet flat on the floor a little wider than your shoulders. Slowly bend your legs to start the exercise and make sure to keep your back as straight as possible. You should also keep your head up and try ot look straight ahead during the exercise. Keep your feet flat on the floor as you squat down. When your thighs are parallel to the floor, stand back up to finish the first repetition.
- 1 minute jumping jacks/jump rope
Step 6: 40 Supine Bicycle Abdominal Crunches
Lie on back and bend knees slightly lifting feet off the ground. Place hands gently behind kneck for support and bring left elbow to right knee. Twist at the waist trying to get as much rotation side-to-side.
- 1 minute jumping jacks/jump rope
Step 7: 30 Reverse Lunges w/Knee Drive
Stand on single leg and bring opposite knee toward chest (think Karate Kid). Complete lunge by stepping backwards and bring knee back up to chest--standing on a single leg. Repeat 15/side.
- 1 minute jumping jacks/jump rope
Step 8: 20 Burpees
Begin standing. Bring your hands to the floor just in front of your feet; jump your feet into a plank position. Do one push-up. Jump your feet back to your hands, and from the crouched position jump up, similar to a squat jump. Do jump as high as you can.
- 1 minute jumping jacks/jump rope
Questions for Lauren? Interested in trying a triathlon but not sure where to start? Want more workouts like this? Live in the Charleston area and want to go to one of her classes?? Find her on
Facebook, Twitter or e-mail at
Lmwh3i@gmail.com
