7 Steps to Hell

7 Steps to Hell

Everyone thinks to have a good workout, you need lots of reps and lots of weight.
I tried a full bodyweight session with my regular clients at my MST class and proved bodyweight exercise, even done in low repetitions when, done correctly can be very effective.
It begins.

Warm up:

Jog around the room
+ high knees
+ bum flicks
Into side straddles: 2 facing in; 2 facing
Shoulder rolls, forward and backwards
Exercise commands

1) L Hand to floor 2) R hand down 3) Both hands down
Then adding in:
4) Jump up 5) Burpee

In a line:
Front lunge and opposite ankle taps x 10 reps (slow and controlled)
Squat and overhead reach (standing on tip toes at the top)
Squat with woodchop x 10 each side. (rotation of the feet through the action)

Tabata Section:

1st set 45 sec work: 15 sec rest

2nd set 30 sec work: No rest
Bear
Crab
Caterpillar
Army crawl

Co-ordination:
Agility through the cones.
1) Running, weaving through the cones
2) Lateral running, weaving through cones
3) Jog, forward to cone, backwards jogging to next cone.

Circuit
Working in partners’, competing against the other person.
7 exercises: 7 sets of 7 reps. All bodyweight
1) Single leg burpee (7 each side)
2) Jump squats (against the wall,
trying to reach higher than partner)
3) Sprawl (hips to ground)
4) Single leg piston squats (off bench)
5) Box jumps ( keeping a bend in the knees
all the way through)
6) Press ups (incline for women, decline for men)
7) V sit

I feel this 'aftermath' image (taken shortly after the carnage) speaks for itself...

 JOB DONE!

By Jen Ward
Co-founder of C & J Personal Training and MST Training
Level 3 Advanced Personal Trainer