Bodyweight Workout # 2 - Fitness Workout Programs | Warm Up Exercises | Bodyweight Fitness

Bodyweight Workout # 2

60 sec per exercise

30 sec between sets

	Adductor Raise 1. Lie on your side and lean up on your elbow. Place your top foot over your lower thigh. 2. Maintaining this position and raise your lower leg keeping it straight. 3. Repeat for the required number of repetitions and then repeat with the other leg.
	High Knee Drill 1. Stand in place with feet hip width apart. 2. Drive knee up towards chest and quickly place the foot back on the ground. 3. Drive other knee up in a moderate to fast jog with minimal ground contact time.


	Pushup Superman w/ Alternating Arms 1. Starting Position: Start the movement in a plank position. 2. Holding that position raise your right arm and left leg off of the ground. 3. Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.
	Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds.
	Diamond Pushups 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire 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.