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. I will do the workout below in the hotel gym when I am done with my presentation. No, you don’t need a gym to do the workout. You need your body weight.
Today the workout is from Todd Kuslikis. Take it away, Todd.
Rick Kaselj, MS
This is Todd Kuslikis of CombatBundle.com, and this is a special workout for Rick Kaselj and everyone over at Exercises For Injuries.
Let’s get to the workout.
This workout is called the ‘Around the World’ Bodyweight Workout.
Let’s go ahead and start marching in place. We’ll start warming those legs and arms up to get your blood flowing.
We’ll do some jumping jacks in a few more seconds 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. And 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. Then at 40, slow down the pace. Jumping jacks are a great exercise to get your whole body warmed up and loosened before starting your workout.
Make sure you control your breath throughout the whole routine.
3. Hip Circles
We’re going to start with forwarding hip circles. You may not know this exercise. A normal hip dip is where you lower down and raise. Instead, we’re going to do ten 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 Side
This works 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 Side
After 10, switch sides and go through the movement in reverse, doing backward hip circles. After10, switch sides. You’ll start feeling it in your shoulders and triceps, as well as those love handles.
Just a note on the hip circles: This exercise might not be appropriate for people with back pain. (This is Rick. 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 I will be going through, and then you can rest. Then, 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 ten reps. This is like a lunge, but it is a rolling lunge. Then switch legs and complete another ten reps. Then complete them in a forward motion, ten reps each leg. If you start feeling pain in your knee or are not feeling comfortable, adjust your posture and widen your stance if you want.
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, 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 ten reps.
Get into the normal push-up position, ensuring 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 Up
This is not only working your chest; it’s working your shoulders and triceps. After completing ten reps forward, you will complete ten reps in a backward motion. If you don’t want to walk backward, that is fine. Instead, move with your toes.
6. Around the World Push Ups (Different Plane)
Alright, we will go straight into push-ups – Around the World Push Ups in a different plane. We will do ten reps in each direction.
Around the World Push Ups
That was the Around the World Bodyweight Workout. We worked our core, our thighs and our legs, and our upper body. But we didn’t do it in one plane, as that’s where many 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 many different places, so go ahead and work it on different planes.
There you go; I hope you enjoyed the Around the World Bodyweight Workout!
Now, if you liked the above workout, check out the Combat Bundle for a whole bunch more workouts like it.