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I really enjoy doing exercise outside, it is one of my favourite things. This routine done three sets of 10 to 15 took me about 40 minutes. The are some progressions in a few of the exercises from last Rooftop Workout post.
You don’t need a gym to get a full body, intense results driven workout. You don’t even need weights or bands. I will post on that later with an on fire body weight work out.
It is important to keep a mind body connection. Feel every muscle that you’re working, visualize how the muscle is moving in it’s flexion, extension, isometric contraction and release at the starting point. Hold the proper form, directions with each exercise are below, and breathe. You will find more benefits with this approach and focus vs just racing through.
There is no one like you, be kind to yourself and do your best. ❤️
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- Jumping Jack
Do these on a flat even surface, engage your core and glutes, keep knees slightly bent and land softly on the balls of your feet.
X 1 minute
- Walkout to Plank to Push Up to Alt Toe touch
The progression added is push-up. This is an excellent bang for your buck complex exercise. Walk out to plank, keep core engaged, do a push up – touch left hand to right toe repeat the toe touch on opposite side and walk back up.
X 12 reps
- Donkey Jump Kicks
The progression added is a plyometric jump kick to a stationary object like a wall or simply in the air. From a standing position, bend forward and put hands under shoulders and knees under hips not touching the ground and they should be under hips, tighten core, explode both feet into air to a 45 degree angle jump up and behind you and return to start.
X 15 reps
- Dumbbell Snatch, Over Head Press, Reverse Lunge
This is an excellent complex exercise, my personal favourite. Squat to pick up dumbbell with a “proud chest” (rolling your shoulders back and down, pulling shoulder blades to the centre of your spine, engage your core, explode up pulling the dumbbell up your body to above your head by driving your elbow up high and backward. Once dumbbell is shoulder height turn your elbow under it. Use your legs for the explosion upward and keep dumbbell travelling straight up close to your midline, reverse this action and return to start.
X 15 reps
- Dumbbell Bent Over Row
The regression in this series is replacing dumbell w/bands. Engage your core and hinge forward to nearly parallel to ground. Keep a neutral spine. Holding dumbbells relaxed and straight down to ground drive your elbows up and behind to a position just past your back. Use your back to do this by retracting your shoulder blades and engaging your back muscles. Keep a mind body connection and imagine squeezing a grapefruit between your shoulder blades. Contract at top of squeeze and return to start.
X 15 reps
- Banded Jump Squat
Place a resistance band around your legs just above the knees, stand and place feet shoulder width apart, sink into squat, use your legs to jump up and arms to help propel you and return to squat position.
X 20 reps
- Toed Abduction Glute Bridge
The progression added from a simple bridge is the banded abductor pulses and rising to toes during bridge. Place a resistance band around your legs just above the knees, place knees hip width apart and lie flat. Drive glutes off mat, back straight and core engaged and push both knees away from midline of your body. Return knees to hip width apart and return to start. Contract all glute muscles and core at top for a count of one.
x 20 reps
- Single Leg Bridge with Banded Abductor pulse
Lie on mat with banded just above knees, raise and extend one leg with back straight and core engaged. Push the straight leg away from your midline, pause at end of abduction and return to start.
X 20 reps per leg!
- Ladder Drill
Step left foot inside the first box of the ladder and repeat for the right foot, return left foot to start and repeat for right foot, keep knees high. X 1 minute