Part 3. No equipment, no time. Body weight workout

Chris Shah, Founder, Ami Hodge, Fitness Coach. Terra Nova Fitness

Here is part 3 in our ongoing series. In real life things sometimes get in the way of getting to the gym. We want to arm you with workouts you can do anywhere and anytime.

Be sure to check out the video for full instructions. 

    1.    Half kneeling groins mobs

X12-15 each side

  

  

   2.    Face down shoulder wings

X12-15

  

   

    3.    Standing toy soldiers

X12 -15 each side 

  

    
    4.    Quasi isometric split squat

Raise front toe, push into ground, squeeze back side glut, push back knee toward floor.

30 sec each side

X 1-3 rounds

   

   

    5.    Glut bridge marching

30 sec

X 1-3 rounds

   

    6.    Leg out core holds

Knee bent 5-10 sec x3 each side

Leg extended 5-10 sec x3 each side

   

     

    
    7.    Standing arm drives

30-60 sec

X 1-3 rounds

  

   
     8.    Wall triceps

X 12-15

X 1-3 rounds

   

    
    9.    Animal plank

Spread fingers, turn pit of elbows straight, lift knees off floor, tighten core

15 sec x 3-5

Dedicated to your success, 

Chris Shah