Here is a workout that all you need is a swing and a bench.
Your goal is to do 15 repetitions of the first two exercises in each circuit
and then the third exercise for 45 seconds. Go through each circuit twice
before moving onto the next.
Note: I have added
hyperlinks to similar exercises using the TRX for a visual.
Circuit #1
Push Up with swing- Place your feet in the swing so that you are doing a declined push-up.
Single
Arm Row- Grab a hold of the swing with your right hand. It is best to
hang onto the part closest to you with your knuckles up. Walk your feet forward
so that your body is at an angle. The farther forward your feet are the more
challenging the exercise. Use your back muscles and pull your body up as your
bent elbow goes wide. Slowly lower yourself back down.
Mountain
Climbers- :Place your hand on the ground so that your body is in a plank
position with straight arms. Draw your right knee into the chest tapping the
toe and quickly extend it back out. Repeat on the other side and continue
quickly alternating legs while keeping shoulders over top of hands and body in
plank position. These can be done with hands on a bench to reduce intensity.
Circuit #2
Lunges
with back leg in Swing- Place your right leg into the swing. Step your left
leg about three feet in front of the swing. Bent your left leg and slowly lower
into a lunge position. Use the front leg to do all the work with the lunge. Be
sure that the knee stays over top of the heel. Repeat other leg. (another
option is to place your back leg on a bench for more stability)
Knee
Tucks with Swing- Start with your hands on the ground and feet in swing as
you would for the push ups using the swing. Keeping your upperbody stationary
pull your knees into your chest and slowly extend them back out. (this can be
done with a single leg for more core challenge)
Jumping Jacks- Start with feet together and arms down by
sides. Jump while extending feet out and arms up over head like a star. Jump
and bring everything back to the starting position. Jumping jacks can be
performed really fast by shortening your levers (arms and legs bent) or by
moving slower yet strong and powerful.
Circuit #3
Tricep Dips- Find a bench to sit on. Place
your hands on the edge of the bench knuckles forward. Walk your feet forward so
that they are underneath your knees and hip off the bench. Slowly lower your
body towards the floor while bending your elbows. Keep elbows close the body
and shoulder rolled back and down. Press yourself back up using your legs as
much as you need.
Hamstring
Curls In Swing- Lye on the ground on your back with your feet in the
swing. Heels are best so they do not slip. Press your feet into the swing and
elevate your hips. Extend your legs out straight while pressing into the swing
and then slowly pulling your legs back in. Keep your hips elevated and repeat.
Ski Jumps: Stand with feet together. Jump to the right
several feet, keeping knees bent and landing in a squat. Jump back to the left
and continue jumping from side to side (place a book or waterbottle on the
ground to jump over for added challenge)
Get outside and enjoy! No excuses.....
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