Sarah: Welcome to another diet.com fitness video. I’m Sarah, your host. And once again, I’m joined by body transformation expert, Stephen Cabral. Today, he’s going to be showing me an advanced body weight workout. So, no equipment necessary and you can pretty much do it anywhere. So Stephen what are we going to be doing today?
Stephen: We’re going through four separate exercises that can be done as two separate two per sets or one giant circuit.
Sarah: Okay. So let’s get started.
Stephen: Alright.
[Music Playing]
Stephen: Alright, the first exercise that we’re going to do today is called T-twist push ups. It’s going to work up your upper body as well as your core muscles including your obliques. So I want you to get down to push up position.
Good! Keeping your core engaged. And I want to go straight down into a push up. Good your feet about a foot apart. Let them fall to the sides as you reach up keeping your hips up your core engaged. Great work. Right back down push up, and now alternate sides.
Nice work. I going to have you do anywhere form 16 to 20 reps today giving you an excellent challenge.
Second exercise today is called a pistol. So, it’s a one-legged squat with your leg out in front.
Hands right up in front. Good! Keep your core engaged. I don’t want you to sit back into that left hip.
Good! Keep your eyes looking forward, sitting back, try not to look at the front knee or in your left knee go over the toe. Just sit back deep into that hip. Good! Right back up. Keep your chest up. Fixate your eyes on one point in front of you. Good! And we’re back up.
So, you sit back on your left heel. Good! Keep your chest up. Try it right back up through that heel. So breath in, breath out push back up hard. Nice work. So, you’re 10 reps per side. After you finish 10 on your left, you’ll switch to your right.
Alright Sarah. The third exercise is going to be down and up dog. So we’re getting the downward facing dark position, Hands down about shoulder width apart, pushing back weights on the heels. Good! I want you to keep your elbows in tight with your body and I want you to swoop down forward, keeping your nose close to the ground. Good! Don’t’ let the hips touch. And now, let’s keep those elbows in, face down push back onto the heels. Great work!
That’s a really advanced exercise. Trying to keep those elbows in tight is not easy, a lot of triceps involved. Good! Back down almost like a push up position. Pushing back up.
Last exercise today is called Brazilian crunches. So get down to push up position. Good! Your feet are about shoulder width apart for this one if you’d like keeping the core engaged. I want you to drop one hip onto the other and try to bring the opposite knee to the opposite elbow. Good! Right back down. So if you ever actually do a push up, you keep your elbows slightly bent the whole time and you bring one hip on the other. Good! Dropping down and getting the knee to touch right above the elbow, those are great.
So after we finished 20 to 24 reps of these, you can even go higher on them. That will be your fourth exercise and you’ll be done for the workout. So with this, you can either do two super sets again. So you can do the first two exercises paired and the second exercise is paired for two to three sets or you can do all four exercises as one giant circuit. Either way, you’ve done a great work out.
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