workout
6
7
(B)
SPRINTER STARTS
(A) From a standing position, drop right foot
back into a lunge. (B) As you come out of
lunge position, press through the left heal
and explode away from the floor while
driving the right knee up. Perform all reps
on one side, then switch to other side.
POWER JACKS
These are done just like jumping jacks, but
you drop down into a squat, then explode
up to standing.
(A)
Use your arms
to give you
momentum as
you lift yourself
off of the floor.
8
PLANK WITH ONE-ARM ROW
(A) Set up in a high plank position, with
feet wider than hips. (B) Keeping hips and
shoulders level, row 1 elbow back.
Alternate sides.
(B)
Focus on the
depth of the
squat first, then
on the speed of
the movement.
(A)
9
SKATERS
With weight on left leg, push off and land
on your right leg in a 1/2 squat. Focus on
pushing off from outside leg, landing low
and keeping chest lifted.
26
HACHEALTHCLUB.COM
And there you have a basic,
bodyweight workout that you can
do anytime, anywhere. I believe the
foundation of lifelong fitness and the
primary building block for great form
and technique is mastering the ability
to move your own body through
space. While not all of us will
perfect the hand-stand push
up, it is important that we each
know how to squat and how
to push and pull our own weight
through basic, functional movements.
This will help improve our performance
in the gym as well as allow us to move
better through our daily activities. For
more ideas, check out BodyWeight
Blast on Wednesdays at 10:30 am.