Bulk Up In The Great IN-doors

Free
Strength & Fitness
N/A Weeks
Coach: Nick Taylor-Komar

If your gym is closed currently due to COVID19, I beg of you, if you can, please maintain your membership!

This indoor alternative to the gym is all about building your functional muscles. Do both circuits twice, resting 60 seconds at the each of each.

Circuit 1

01 Step Ups / 1 Min

Stand at the bottom of the stairs, core braced, chest out, standing tall. Step up with your right foot and push through your right knee to extend your leg, simultaneously bringing your left leg up to stand on the stair. Step down with your right foot and repeat on the left. If you feel it .... it's working. Always ensure you are working out with propose!

02 Feet Elevated Tricep Press Ups / 1 Min

Now pop your feet on the stairs; first, second or third step .... and set up in the press up position, arms fully extended and palms flat. Keep your core, quads and glutes under constant tension as you lower your chest to the floor, bending your elbows. Try to keep your back flat and push up explosively.

03 Stair Jumps / 1 Min

Stand a foot or so in front of the stairs with your feet shoulder width apart. Drop into a quarter squat, then explode up from the hips, swinging your arms forward for momentum and pushing off through the balls of your feet. Cushion your landing by bending your hips and knees on impact. Try to land quietly. Hop off and go again.

04 Bear Crawl / 1 Min

Now get down on the floor, arms extended below your shoulders. Try to keep your back parallel to the floor and pop up onto your toes, keeping your legs bent. Move your left hand forward and at the same time draw your right knee to your right elbow. Keep your back straight and hips low. Alternate with the other foots and hand. Only growl when alone!

05 Plank with Leg Abduction / 1 Min

Set up in a bent arm plank position, resting on the forearms, with your body in a straight line from your head to your heels. Keeping the rest of your body rigid, lift your right leg off the floor and swing it out to the side, keeping it straight and your toes close to the floor. Bring it back and repeat with the left. Keep swapping. Rest 60 seconds then repeat the circuit.

Circuit 2

01 Walking Lunge with Arms raised / 1 Min

Your 2nd circuit starts hard and fast. Stand tall, arms raised directly overhead. Place your left foot forward and drop into a lunge by bending your front knee and dropping your hips. As soon as your right knee brushes the floor, drive your left leg up and forward to step into the next lunge.

02 Close Grip Table Pull Up / 1 Min

Move the chairs out from your table. Lie down, your head under the table, your legs sticking out. Reach up with your arms and grab the edge of the table. Keeping your body straight and pivoting on your heels, pull your chest up to the table, keeping your elbows close to your body. Then return to full arm extension. Keep the body in a straight line from head to heels though out this exercise.

03 Walking Lateral Lunge / 1 Min Each Side

This move tests hip mobility as well as your lower body strength. Stand with your core braced and your chest pushed out. Keeping your left foot stationary, step to the right and drop into a lunge by bending your knees and lowering your hips. Now push off by driving the right foot into the floor and drawing your foot in toward you. Repeat.

04 Leg Raises / 1 Min

Lie flat on the ground, your toes pointed and your arms by your sides, palms facing down.Keeping your knees and ankles together, your toes pointed, raise your legs together .... there should be no use of your arms! Raise your legs as high as you can and then return to just off the floor. Try this exercise to a count of 3 .... "1, 2, 3 hold" on the way up, and "1, 2, 3 hold" on the way down.

05 Lunge Split Jump / 1 Min

With this move you'll gain bigger, leaner quads, hamstrings and glutes. Step forward with your right foot and drop into a lunge by bending your right knee. Lower your hips straight down, not forward, until your left knee brushes the floor, then drive up to switch legs, cushioning your landing by dropping straight into the next lunge. Rest, repeat the circuit ....

Enjoy! ....

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