Coach Sergei Karaliou explains what exercises you can include in a bodyweight conditioning session to get optimal results.
First set your timer for 15 to 20 minutes and try to perform as many of these bodyweight conditioning moves as fast as possible. Try to keep the break time between each exercise at a minimum. This will boost your heart rate while improving your muscle tone.
There are 3 exercises:
· Leg Sit Through (12 repetitions): Start by placing your palms and feet on the floor. Make sure your knees are right under your hips. Extend one of your legs to the side while lifting the opposite hand. Come back through the center each time. Try to keep your leg as straight as you can while performing this bodyweight conditioning move. Also keep your hips as close to the ground as possible.
· Hindu Push Up (5 repetitions): Start in the downward dog Yoga position which is placing your hands and feet on the floor. Push your hips back toward the ceiling and then widen your stance. This bodyweight conditioning move is like a push-up variation. First come down to the ground and then push your upper body through, extending your back. Return to the initial position every time. Make sure to breathe in and out with each movement.
· Deck Squat (5 repetitions): For this bodyweight conditioning exercise start by performing a full squat and then roll back to the ground. Use momentum to roll forward and then back up. Return to the initial deep squat position each time. Make sure your knees are tracking over your toes every time you perform this move.
Repeat each exercise set continuously, one after another within 15 to 20 minutes for a great bodyweight conditioning workout.