#leanbodyworkout

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[fit4less-vancity-blog]

Getting Lean Full Body Workout without going to the Gym (Home exercises)

* Note that we prefer going to the gym for increase motivation.

Directions

Perform the 4-minute warmup and the rest 30 seconds.  Then do the following 8 exercises as a circuit, going through the movements in the order listed.  Perform each exercise for 40 seconds and then rest for 20 seconds before moving on to the next exercise in the sequence.

After you finish all 8 movements, rest 1 minute. Repeat that again for 3 times.

Do the workout 2 to 3 times a week, resting at least one day between each session.

The Warmup

You can do any of the following 4 warmups, namely the Walkout, Reverse Lunge with reach back, Groiner hops, and the Sprint buildup.

Walkout

Stand tall with your legs straight and bend over and touch the floor.  If you cant reach the floor with your legs straight, bend your knees just enough so you can.

Walk you hands forward as far as you can without allowing your hips to sag.  Then walk your hands back to your feet and stand up.  Do this for 60 seconds.

Reverse lunge with reach back

Stand tall with your arms hanging at your sides.  Lunge back with your right leg, lowering your body until your left knee is bent at least 90 degrees.

As you lunge, reach back over your shoulders and to the left.  Press your right hip forward until you feel a stretch in the front of your thigh.  Reverse the movement back to the starting position.

Repeat, stepping back with your left leg and reaching over your shoulders and to the right,.

Always reach over the same-side shoulder as your lead leg.  Continue to alternate lunging lef for 60 seconds.

Groiner hops

Get into a pushups position.  Bring your right foot forward, place it next to your right hand, and lower your hips for a brief moment.

As you hop your right foot back to the starting position, hip your left foor forward next to your left hand, and lower your hips.  Continue, to alternate your feet for 60 seconds.

Sprint buildup

Run in place with small fast steps.  Gradually increase the height of your knees until you are in a fill-out, high-knee sprint by the end of 60 seconds.

The Exercises

1. Alternating reverse lunge

Stand holding a pair of dumbells in your hands next to your shoulders, with your arms bent.  Step back with one leg, and lower your body until your front knee is bent 90 degrees,

Pause. Push up to standing quickly.  Repeat the motion, but step back with your other leg.  Continue alternating your back leg for 40 seconds.

2. Isometric reverse lunge

Stand holding a pair of dumbells next to your sides.  Do a reverse lunge, byt after you lower your body, pause for 10 seconds.  The push up to standing quickly.

Now do a reverse lunge with your other leg, and pause for 10 seconds.  Repeat the motion once more on each leg.

3. Body weight split squat jump

Stand in a staggered stance with your feet 2 to 3 feet apart, your right foot in front of your left.  Keeping your torso upright, bend your legs and lower your body into a lunge.  Now jump with enough force to propel both feet off the floor.

While youre in the air, scissor-kick your legs so you land with your left leg forward.  Repeat, alternating your forward leg for 40 seconds.

4. Hollow body kickout

Lie on your back on the floor or a mat with your legs straight and your arms down by your side.  Bend you knees to 90 degrees and lift your feet until your thighs are perpendicular to the floor.

At the same time, contract your abs, raise your head and shoulders blades so they no longer touch the floor, and lift your hands a couple of inches so they hover next to your hips.

Pause, and then bring your knees and arms back in.  Continue to bring your arms and legs in and out for the whole 40 seconds.

5. Mountain climber pushup

Assume a pushup position with your arms straight.  Your body should form a straight line from your head to your ankles.  Without allowing your lower back posture to change, lift your right foot off the ground and move your right knee toward your chest.

Return to the starting position and repeat with your left leg.  That's a mountain climber. Now do a pushup.

6. Mountain climber

You'll do the same exercise as above, but remove the pushup.  Maintain the top of a pushup position with your arms straight the entire time. Drive your knees to your chest as fast as possible for 40 seconds.

7. Fast or explosive pushup ladder

Assume a pushup position.  Your body should form a straight line from your chest head to your ankles.  Benbd your elbows and lower your body until your chest nearly touches the floor.  Then push up with enough force for your hands to come off the floor.  Land and repeat for 5 reps.

After your 5th rep, stand up quickly.  Return to a push up position and do 4 explosive pushups this time.  After your 4th rep, stand up again.  Continue to decrease the number of reps you do each set - so you'll do 5, 4, 3, 2, 1 rep.

Stand up after your last rep of each set.  Try to do this in 40 seconds.  If explosive pushups are too difficult, do regular pushups as fast as possible.  Keyword here is do it as fast as possible.

8. Superman Fly

Lie facedown on the floor with your arms straight out to your sides of your body forms a "T".  Squeeze your upper back so your chest and arms slightly lift off the floor.

It should be a small movement.  Do not arch your back and keep your feet on the floor the entire time.  Pause, and then return to the starting position.  Repeat for 40 seconds.