No time! No equipment, No excuses, Bodyweight pacifica fitness workout. Phase 1-

Chris Shah

Founder, Fitness Coach 

You have no time and it’s raining with excuses not to get to the gym.

No problem! Here is a phase 1, bodyweight workout that targets your

·         Legs, Butt

·         Arms

·         Core

·         Heart rate

Check out video for full instructions.

Phase 1- bodyweight workout

The exercises

X 8-12 each side, see levels at the bottom

   1)  On all fours, upper back rotation 

On all fours upper back rotation

  

   2)   Groiners

Groiners

  

   3)  Knee hugs 

Knee hugs

  

   4)  Kneeling core arm raise 

Kneeling core raise

  

   5)   Forearm  push ups

Forearm push ups

   

   6)   Plank shoulder taps

Plank shoulder taps

   

    7)   Strait split squat 

Strait split squat

   

   8)   Side Split squat 

Side split squat

   

   9)   Rotational split squat 

Rotational split squat

  

  10)  Jumping jacks – 30 -60 seconds

Jumping jacks

Three levels

Green

X8-10 each side, Rest every 3 exercises

Repeat 2-3 times

Yellow

X10-12 each side, Rest every 3 exercises

Repeat 2-3 times

Red

X10-12 each side, No rest, complete all exercises back to back.

TIME yourself!  Rest and try to beat your time!

Repeat 2-3 times

Note: if you are timing how long it takes to complete the workout , do NOT start time until you complete the first 3 mobility exercises. These should be performed without rushing. Share your time with us.

Dedicated to your Success, 

Chris 

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