Workout

Ankle mobility is an essential component for general health, correct walking mechanics, correct running mechanics and your ability to squat effectively. Learning how to improve ankle mobility is critical for anyone who values these components.   How to improve ankle mobility - range of motion?  The ankle joint itself can perform two movements. Hinge forwards and backwards. Rotate.As the shin moves backwards and forwards the bone also slides across the ankle to a better position for more range. This slide is very important or good range of motion when the joint hinges. The other movement that can occur at the ankle is a...

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 Learning how to increase hip mobility is extremely important for any athlete or indivdual who wants to keep the body in balance without any overcompensation. The routine above is a very quick and easy way to see immediate improvements in how to increase hip mobility.  Left side...

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[vc_row][vc_column][vc_empty_space][vc_column_text] F - Burpees x 20 [/vc_column_text][vc_empty_space height="16px"][vc_row_inner][vc_column_inner width="1/2"][vc_video link="https://www.youtube.com/watch?v=7IWdEVau20k"][/vc_column_inner][vc_column_inner width="1/2"][vc_column_text]Burpees are one of the hardest bodyweight exercises out there. They take a lot of energy and take time to be ablet to perform without getting too fatigued. However, once you get into a rhythm with both your body and your breath, it can become a lot easier. Jump up with hand behinds the head every repetition End in a press-up position Brace core throughout Try to find a rhythm with your breath.[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_empty_space height="16px"][vc_column_text] A - Leg Raises x 20 [/vc_column_text][vc_empty_space height="16px"][vc_row_inner][vc_column_inner width="1/2"][vc_video link="https://youtu.be/1qJM937-JmY"][/vc_column_inner][vc_column_inner width="1/2"][vc_column_text]Leg Raises are one of the more advance core exercises...

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[vc_row][vc_column][vc_empty_space][vc_empty_space][/vc_column][/vc_row][vc_row][vc_column][vc_column_text] F - Touch Floor Touch Sky X 20 [/vc_column_text][vc_empty_space][vc_row_inner][vc_column_inner width="1/2"][vc_video link="https://www.youtube.com/watch?v=IgYhla5aoio"][/vc_column_inner][vc_column_inner width="1/2"][vc_column_text]As performed in week 1, the touch the floor and touch the sky exerise is a great non-impact full body exercise where any ability can work at there own tempo. Now that we are in week 3 of the programme it is a great gage to see your improvements in fitness compared to week one. Stretch tall and brace abs Keep ack straight when touching floor Feet positioned just outside shoulders[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_empty_space][/vc_column][/vc_row][vc_row][vc_column][vc_column_text] A - Double Leg Kickouts X 20 [/vc_column_text][vc_empty_space][vc_row_inner][vc_column_inner width="1/2"][vc_video link="https://www.youtube.com/watch?v=Wihim1dDUxc"][/vc_column_inner][vc_column_inner width="1/2"][vc_column_text]Double leg kickouts are the advanced version of the single leg kickouts performed...

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[vc_row][vc_column][vc_empty_space][vc_empty_space][vc_column_text]  F – Bear Burpee x 20 [/vc_column_text][vc_empty_space][/vc_column][/vc_row][vc_row][vc_column width="1/2"][vc_video link="https://youtu.be/4E7ITwsQBuw"][/vc_column][vc_column width="1/2"][vc_column_text]The bear burpee is another great non-impact full body workout great for all abilitys. It looks easy but it is not. Remember to brace your core throughout to make it double as effective as a full body exercise. Brace core through End in a press-up position Crawl up and down Stand full upright at the start and end of each repetition[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space][vc_column_text] A – Single Leg Kickouts x 20 [/vc_column_text][vc_empty_space][vc_row_inner][vc_column_inner width="1/2"][vc_video link="https://youtu.be/oLHLuQD4IU8"][/vc_column_inner][vc_column_inner width="1/2"][vc_column_text]A great exercise for abdominal and pelvis control development. The single leg kickouts is one of our beginner supine (on your back) abdominal exercises. Every...

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[vc_row][vc_column][vc_empty_space][vc_empty_space][vc_column_text] F – Touch Floor Touch Sky x 20 [/vc_column_text][vc_empty_space][vc_row_inner][vc_column_inner width="1/2"][vc_video link="https://youtu.be/IgYhla5aoio"][/vc_column_inner][vc_column_inner width="1/2"][vc_column_text]The touch floor touch the sky exercises is an amazing full-body exercise. It allos you to work the full body with minimal impact through your joints which means anyone with an inury or who is more heavy set can perform this safely. As a result, we have put it in our first week, to get people started, and our third week, so that people can see thier improvements.Keep back straight Stretch as tall as possible Brace core through[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_empty_space][vc_column_text] A - Crucifix Sit-up x 20 [/vc_column_text][vc_empty_space][vc_row_inner][vc_column_inner width="1/2"][vc_video link="https://youtu.be/O9TdGz1e65M"][/vc_column_inner][vc_column_inner width="1/2"][vc_column_text]The crucifix sit-up is...

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[vc_row][vc_column][vc_column_text] Chimpanzee High x 20 [/vc_column_text][vc_empty_space][vc_row_inner][vc_column_inner width="1/2"][vc_video link="https://www.youtube.com/watch?v=V4PSFvJWvZU"][vc_empty_space][/vc_column_inner][vc_column_inner width="1/2"][vc_column_text]The switcheroo provides an amazing full body exercise in new planes of movements that most people are unaccustomed to. We put wieght across the bodies diagonal line and find balance at the end ranges.Reach hand toward the sky Control rotation with the core Keep raised leg straight and above the floor. Keep landing positions for both hands and feet consistent[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text] Frog Jump x 20 [/vc_column_text][vc_empty_space][vc_row_inner][vc_column_inner width="1/2"][vc_video link="https://www.youtube.com/watch?v=_YNiRdMufkk"][vc_empty_space][/vc_column_inner][vc_column_inner width="1/2"][vc_column_text]The bear walk is a basic core stability exercise whilst moving the peripheral limbs. Here we challenge the body, in particular the shoulders stabilixing muscles, by moving laterally and...

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[vc_row][vc_column][vc_empty_space][vc_column_text] Switcheroo Hand Up x 20 [/vc_column_text][vc_empty_space][vc_row_inner][vc_column_inner width="1/2"][vc_video link="https://www.youtube.com/watch?v=D-IBqt18nvU"][vc_empty_space][/vc_column_inner][vc_column_inner width="1/2"][vc_column_text]The switcheroo provides an amazing full body exercise in new planes of movements that most people are unaccustomed to. We put wieght across the bodies diagonal line and find balance at the end ranges. Reach hand toward the sky Control rotation with the core Keep raised leg straight and above the floor. Keep landing positions for both hands and feet consistent[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text] Bear Walk Sideways Hands Cross x 20 [/vc_column_text][vc_empty_space][vc_row_inner][vc_column_inner width="1/2"][vc_video link="https://www.youtube.com/watch?v=PWqgvfKl-Pk"][vc_empty_space][/vc_column_inner][vc_column_inner width="1/2"][vc_column_text]The bear walk is a basic core stability exercise whilst moving the peripheral limbs. Here we challenge the body, in particular the shoulders stabilixing muscles, by...

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[vc_row][vc_column][vc_empty_space][vc_column_text] Switcheroo Hand Up x 20 [/vc_column_text][vc_empty_space][vc_row_inner][vc_column_inner width="1/2"][vc_video link="https://www.youtube.com/watch?v=D-IBqt18nvU"][vc_empty_space][/vc_column_inner][vc_column_inner width="1/2"][vc_column_text]The switcheroo provides an amazing full body exercise in new planes of movements that most people are unaccustomed to. We put wieght across the bodies diagonal line and find balance at the end ranges. Reach hand toward the sky Control rotation with the core Keep raised leg straight and above the floor. Keep landing positions for both hands and feet consistent[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text] Bear Walk Sideways Hands Cross x 20 [/vc_column_text][vc_empty_space][vc_row_inner][vc_column_inner width="1/2"][vc_video link="https://www.youtube.com/watch?v=PWqgvfKl-Pk"][vc_empty_space][/vc_column_inner][vc_column_inner width="1/2"][vc_column_text]The bear walk is a basic core stability exercise whilst moving the peripheral limbs. Here we challenge the body, in particular the shoulders stabilixing muscles, by...

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Bodyweight Chest Workout

Below is a comprehensive list of exercises for a bodyweight chest workout. We provide detailed description and essential coaching cues to give you some essential tips so that you perform them safely and gain the benefits.  Bodyweight Chest Workout - Exercises and Coaching Cues   Wide Arm Horizontal Press-up  This Bodyweight chest exercise is very advanced as you need to have strength with a straigh elbow. The arm that is straight while you bend the opposition also pushes into the ground create upward force and stability about the body. Coaching CuesStraight arm - create tension throughout arm and shoulder. Make the transition smooth.  Hands Backward...

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