(MERCY HEALTH PARTNERS) - When it comes to exercise training, you need to regularly challenge your muscles. If you do the same routine over and over, your muscles will get use to the workout. They will plateau and you will eventually no longer make gains. The thing I love about body weight training is that you can take the exercise and modify them so that you can consistently challenge your body, no matter where you are in your fitness journey. Here is a routine to help push you past any plateau.
• Jump Squats - Stand with feet slightly wider than shoulder width apart and place your weight over your heals. Place your hands behind your head to minimize the assistance they can provide while doing the exercise. Bend your knees and lower into a squat position, your buttocks should be at the same level as your knees. Explode up, shifting your weight to your toes and jump as high as possible.
• Squat Thrust - Stand with your feet together and squat down. Keep your feet backward until you are in a push up position. Without pausing, jump your feet forward between your hands and stand up. The great thing about squat thrusts is the faster you do them the harder they become.
• T-Push-Ups - Get in a push-up position. Lower your body to the ground and raise your self back up to the starting push-up position. Pause and rotate your torso and legs to one side so that your body is facing away from the ground. At the same time, raise your arm to the sky so that your upper body forms a "T." Return to the push-up position, do another push up and repeat the "T" form on the other side. This completes one rep.
• Mountain Climber Push-Ups - Get in a push-up position. Bring your right knee into your chest and return it to the starting position. Then bring your left knee into your chest and return it to the starting position. Finally, lower your upper body to the floor, pause and then return to the starting position. This completes one rep.
• Abdominal Holds - Sit tall on the edge of a sturdy chair or bench. Place your hands on the edge with fingers pointing forward. Tighten your abs and raise your feet a couple inches off the floor and lift your butt off the chair. Hold this position for about 5 seconds. Lower yourself back into the chair and repeat to as many times as possible.
Vary your body weight routine to achieve the gains you desire.
Blair Moreau - Mercy Health Partners