From our Guest Writer:
Personal Trainer Janet Ho
I don’t have a gym membership anymore so besides practicing Thai boxing and running, I do a lot of TRX workouts and bodyweight training without any equipment. In fact, most of the time I end up getting a much harder workout this way than when I actually use equipment.
I also have a GREAT bodyweight circuit that I enjoy and I’d like to share with you so that you can also kick your own butt on the days when you’re not up for the gym or your personal trainer, and the best part is, you can still burn up to 250 calories with it!
This circuit is a high intensity interval training with three sets of four exercises. You have a ratio of 1 minute of working with maximum effort (or as many repetitions as you can) with 30 seconds of rest between exercises, so make sure that you have a clock or timer in front of you. Also, if you have a Polar watch, use it to push yourself hard in this workout but remember that maintaining good form is key.
1) Plank Walk
- Set up yourself in a plank position (you can either be on your forearm or palms)
- Walk forward with your hands and feet and repeat
Notes: Your hips should maintain neutral and should not be dropping towards the floor, minimize hip movements during the walking and don’t hold your breath!
2) Push Up (with varied hand positions)
- Set up yourself in a plank position with palms on floor
- Starting with a regular push up hands position (either wide or narrow stance), perform one push up then keep moving with one hand and perform one push up and repeat
Notes: Make sure hips and neck remain in neutral form and aren’t dropping towards the floor
3) Alternating Side Squat Jump
- Start with your feet parallel, hip width apart
- Squat down to about chair height and swing your arms to jump and land sideways, repeat
Notes: Make sure you correct your form (feet and knees) at all times, your feet should remain parallel and knees should not be caving in during jumping or after landing on the floor. Your upper and lower back should remain straight/neutral and your chest should be open without slouching.
4) Squat Thrust/Burpee
- Start with neutral standing position
- Bring your hands down to the floor (right in front of your feet), jump back with your feet to a plank position and come all the way down to the floor
- Push yourself up with your hands and jump your feet back in close to your hands then stand back up and perform a jump up and reach to the ceiling, repeat from 1-3
Notes: Both feet should land on the floor at the same time while you’re jumping back.
For more information, please check out www.fitnesscompass.com.hk where Lifestyle Asia members can receive their first 90-minute PT session free of charge.