Around the World Bodyweight Workout

Hey, I am in another part of the world.

I am in California.

Specifically, Cosa Mesa.

I am at the Starbucks in the mall, working on my presentation on networking. I’m very excited to be presenting in front of 300 fitness professionals.

I’m also very excited to hear Kevin Harrington of Shark Tank present tomorrow. I have been reading his book on my flight down here. He has had a crazy life in business.

When I am done working on my presentation, I am going to do the workout below in the hotel gym.

No, you don’t need a gym to do the workout. You just need your body weight.

Today the workout is from Todd Kuslikis.

Take it away Todd….

Rick Kaselj, MS

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This is Todd Kuslikis of CombatBundle.com and this is a special workout for Rick Kaselj and everyone over at Exercises For Injuries.

Lets get to the workout.

This workout is called the ‘Around the World Bodyweight Workout.

#1 – Marching

Let’s go ahead and start marching in place. We’re going to start getting those legs and arms warmed up, and get your blood flowing.

marching

Marching

In a few more seconds we’re going to do some jumping jacks to work your upper body, core, and legs.

#2 – Jumping Jacks

Alright let’s go ahead and do 50 jumping jacks. At 10, we’re going to increase the pace. At 20, we’re going to slow down the pace a little bit, and once we hit 30, we’re going to jump back up a bit. At 40, slow down the pace. Jumping jacks are a great exercise to get your whole body warmed up and loosened up before you start your work out.

Jumping_Jacks_

Jumping Jacks

Make sure you control your breath throughout the whole routine.

#3 – Hip Circles

We’re going to start off with forward hip circles. You may not know this exercise. A normal hip dip is where you lower down and raise up. Instead, we’re going to do 10 hip circles. Come forward with your hips, move down and then back up. Go ahead and do 10 of them with me.

Hip_Circles_Right_

Hip Circles Right Side

This is working your shoulder, core, and legs to stabilize your body, try to dip as low as you can, even tapping the ground with your hip if you want to. After 10, switch sides.

Hip_Circles_Left_

Hip Circles Left Side

You’re going to start feeling it in your shoulders and triceps, as well as those love handles. After 10, switch sides and go through the movement in reverse, doing backward hip circles. After10, switch sides.

(This is Rick. Just a note on the hip circles: For people with back pain, this exercise might not be appropriate. If you have any strain or pain in the lower back, regress this exercise to a side plank.)

Take a quick 30 second rest to get your bearings.

Now we are going to move into the leg portion of the workout. This is a workout routine you can do as an interval style. You can do this whole set that I will be going through, and then you can rest. Then go ahead and do the whole thing again, depending on your fitness level.

#4 – Roll Backs

Alright, this first one is called a Roll Back, which is actually a Tai Chi move. However, we are doing it as a strengthening exercise. We will be doing 10 reps. This is like a lunge, but it is a rolling lunge. Then switch legs and complete another 10 reps. Then complete them in a forward motion, 10 reps each leg. If you start to feel pain in your knee or you are not feeling comfortable, adjust your posture, and widen your stance if you want.

Roll_Backs

Roll Backs

Take 30 seconds to relax. Do some hops if you want to keep that blood flow moving.

We did our core with the hip circles, did our legs with those rollbacks and cross forwards, and now we are working on our upper body.

#5 – Around the World Push Ups

Alright, go straight to the ground and get your body moving in Around the World Push Ups. We will be doing a different style, but still 10 reps.

Get into the normal push up position, making sure that your back is straight. Move forward on your toes, going down in the push-up, then walking back, in an Around the World Push Up.

around_the_world_push-ups

Around the World Push Up

This is not only working your chest, it’s working your shoulders and triceps. After completing 10 reps forward, you will complete 10 reps in a backwards motion. If you don’t want to walk backwards, that is fine. Instead, just make a movement with your toes.

#6 – Around the World Push Ups (Different Plane)

Alright,  we are going to go straight into push-ups – Around the World Push Ups in a different plane. We will do 10 reps in each direction.

Around_the_world_different_plane_

Around the World Push Ups

That was the Around the World Bodyweight Workout. We worked our core, we worked our thighs and our legs, and we worked our upper body. But we didn’t do it in one plane, as that’s where a lot of people fall short. They think they are just building strength in one plane, but remember our body is a fully working unit. It’s got muscles in lots of different places, so go ahead and work it on different planes.

There you go, I hope you enjoyed that!

Now, if you liked the above workout, then check out the Combat Bundle for a whole bunch more workouts like it….

Bodyweight Blender

Todd Kuslikis

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