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 

Picnic table workout – Part 1, Terra Nova fitness

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

It’s sunny in Pacifica for real today. we are taking the show on the road to San Pedro Park. The park is a hidden gem in Pacifica and literally across the street from Terra Nova Fitness.

Allot of our members have families so if you can’t get your ass to the gym get your ass to the picnic table.

Check out the video for full instructions. 

Are you still watching your stretching on 1D?

Don’t be lame! It’s 2013 and its time to update your stretching.

  ----------->>Upgrade  

Using 3d stretching will give you a whole new feeling of uncomfortable tension and benefit not usually experienced in your stretching routine. It’s like discovering people you never knew lived underneath your stairs.

Most people stretch a muscle in one plane of motion or direction.

Look at the below muscles most of them do not run in a straight line. They run in diagonal patterns. This is the pattern of most muscles. 

Stretching in a traditional 1D direction is cheating yourself out of a great stretching experience. You are only stretching one direction or third of the muscle.

HOW to UPGRADE to 3D stretching

To update your stretching experience we must move in the following 3 ways.

1)      Front to back

2)      Side to side

3)      Rotational

As always here is an abbreviated list of the exercises with pictures.

Picnic table workout – part 1

   1)   External hip rotation 3D stretch

A)    Front to back x 10

B)    Side to side x 10

C)    Rotational x10

     2)   Hamstring 3D stretch

D)    Front to back x 10

E)     Side to side x 10

F)     Rotational x10

 

     3)   Stride with upper back rotation

X 10-12 each side

 

    
   4)   Step downs

X 10-20 each side

X1-3 rounds

    5)   Single- leg squat (unsupported)

 X 8-12 each side

 X 1-3 rounds

 

  
   6)   Scaled back , Single- leg squat (supported)

 X 8-12 each side

 X 1-3 rounds

    7)   Push up, version 1

Regular tempo

 X 10-12

 

    8)   Push up, version 2

Slow down tempo

 X 6-12

     9)   Push up, version 3

Iso hold with reps

 Hold middle position 5 sec

 X5-10

Dedicated to your success,

Chris