Bodyweight Workout # 1

30 sec rest between sets

Sets Reps Weight/ Resistance Tempo Time 1 20        2 20        3 20	Ankle Bounces 1. Stand with feet shoulder-width apart and knees slightly bent. Arms should be at sides and bent up to 90°. 2. Hop continuously on both feet using only the ankles to project body up. 3. Remember to extend the ankles to their maximum range on each hop to ensure proper mechanics (or full plantar flexion).
Sets Reps Weight/ Resistance Tempo Time 1 15        2 15        3 15	Pushup on Ball (w/ 1 leg) 1) Lie face down with chest on flexaball. 2) Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball. 3) Start position: Place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line. Remove one foot and suspend it 4-6 inches above the flexaball. 4) Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor. 5) Return to the start position by extending at the elbows and pushing the body up. 6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.
Sets Reps Weight/ Resistance Tempo Time 1 20        2 20        3 20	Straight Leg Obliques 1. Starting Position: Lie on your back and raise your legs straight into the air. 2. Rotate your legs keeping them straight to the side and the then return to the starting position. 3. Repeat to the other side.
Sets Reps Weight/ Resistance Tempo Time 1 15        2 15        3 15	Lunge onto Box   1) Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability. 2) Step forward 2-3 feet and place foot onto a box 12-24” high. 3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed. 4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
Sets Reps Weight/ Resistance Tempo Time 1 12        2 12        3 12	8 Count Body Builders   1. Start in a standing position and bend your knees and place your hands on the ground. 2. Extend your legs back into a push up position. 3. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid.
Sets Reps Weight/ Resistance Tempo Time 1 15        2 15        3 15	Tricep Bench Dip 1. Start by placing your hands on the bench and your feet are on the ground with your legs semi straight. 2. Proceed to bend your arms until they are bent to about 90 degrees. 3. Return to the starting position and repeat for the desired repetitions.