Muscles To Move You. Free Workout Plan

by Jeremy
(Nova Scotia)

Here is a free workout plan you will love!

This is a workout I like to do to combine agility and strenth. No equipment needed, as these are body weight exercises.

Perform each move for 30 seconds, take a 30 seconds break, and continue to the next exercise. Repeat the cycle for 15 minutes.

1. Judo pushup. From a pushup position, move your feet forward and raise your hips so your body forms an inverted V. Lower the front of your body with your arms until your chin nears the floor, then swoop your head and shoulders upward. Picture going under a low fence. Repeat in the opposite direction.

2. Seesaw lunge(right leg). Stand with feet hip width apart, hands on hips. Step right leg forward into a lunge, and lower yourself until your left leg nearly touches the floor. In one motion push back with your right leg into a reverse lunge. Keep shifting between forward and backward lunges with the same leg.

3. Plank Reach. Start in a pushup position. Place your hands on something that with slide on the surface you are on. Paper plate, card board etc. Slide your right hand as far out in front of you as possible AND bend your left elbow to lower your body as close to the floor as you can. Return to the start and repeat with your left hand.

4. Seesaw lunge(left leg). Repeat the seesaw lunge with your left leg.

5. Squat Jump Combo. Stand with feet shoulder width apart. Lower your body as far as you can into a proper squat position. Stand, squat again, but this time jump as high as you can on the upward movement. Upon landing, complete a normal squat. Try to land softly and remember to be easy on your knees!

Hope you like this workout!