more at dailybruin.com
mobile journalism by the UCLA Daily Bruin
Science & Health

Fifteen-Repetition Bodyweight Workout

15rep bodyweight workout

If you’ve been to the gym lately, there’s probably one word that can best describe your experience: claustrophobic. As a result of the flood that happened earlier this summer, some areas of the gym are still being repaired. There are also a lot of new students in the gym, which means that too many people are jam-packed into not enough space. (Hint, hint UCLA alumni and donors.)

This week, Mojo is here to rescue you from having hordes of sweaty people in your personal bubble. If you’re in the mood to work out but don’t want to hit up the gym, try this bodyweight-only workout that will get you breathing hard and strengthens the whole body at once.

You’ll perform 15 repetitions of each exercise before moving onto the next. When you’ve completed one full round, go back to the beginning and repeat two more times for a total of three rounds.

Below are some form cues.

Plank jack with half burpee: Start from a good plank with your shoulders stacked over your wrists and abs pulled in. Once you’ve started the movement, try to keep your butt down.

Chair step-ups: Step with your whole foot up onto a chair or ledge. Push through your heel to bring yourself to standing, then step down and repeat with the other leg.

Jumping lunges: Take a big step forward, sinking the back knee down toward the ground. Make sure your front knee doesn’t come over your front toes. Jump out of the bottom of the lunge, switching legs in the air and landing with your other leg in front. Repeat.

Sumo squat: Take a wide stance, toes pointed out, and squat, sending your butt back and making sure your knees are tracking out over your ankle but not going over your toes. Keep your chest up and shoulders back. Use your inner thighs and glutes to come back to standing.

Push-up: Starting from a good plank, turn your fingers out to 11 o’clock and 1 o’clock (as if 12 o’clock is right below your head). With your hands just outside your shoulders, bend at the elbow, bringing the elbows back behind you and lowering your body toward the floor. Make sure to keep your back in a straight line and engage your abs and glutes. Push back up to the starting position. To modify, drop the knees from a good plank and perform the exercise from there.

Plank walk-outs: Starting from standing, put your hands on the floor by your feet and walk them out to a plank position. Then walk your hands back in and come back to standing.

Lateral jumps: These are just side-to-side jumps. Keep the knees soft to absorb the impact.

If you have any questions about any of the exercises, tweet me @julibananna or @dbmojo or comment below. Happy sweating!

Tags:


comment(s). Add yours: