How to do a No Equipment Body Weight Workout

[Music Playing] Sarah: Welcome to another diet.com fitness video. I am Sarah your host. And once again, I am joined by body transformation experts Stephen Cabral. Now that spring is finally arrived and it is warm outside, I tend to venture away form the gym because it is so stuffy. So I ask Stephen to develop a workout for me that I can do pretty much anywhere. So to say, what we are going to be doing? Stephen: We are going to go through a two part body weight workout. That is going to be two supers sets; four exercise total. Sarah: Great, so let us get started! Stephen: All right, let do it. First exercise we are going to do today is called the Body Weight Prisoner’s Squat. So you want to keep the hands at the back of your head, you are going to start with the chest up. You are going to sit backwards with your hips, good, keeping your eyes up the whole time looking straight ahead. You are going to breathe out them away up and I want you to breathe in at the top or on the way down. Good, push right back up to the top. Make sure the weights back in your heels. Good, drive right back up looking straight ahead the whole time and try not to lock your knee to the top, good. (Demonstration) So in back with the hips, eyes are up, chest is up, great work. All right Sarah, up next we are doing Squat Thrust with a Push up. Sarah: Okay. Stephen: All right, wee do ten of these. Hands are going to be above the head to start, good. We are going to squat down, touch the floor right in front of you. Kick back with the legs, good. We are going to go into push up, keep the legs back and absorbing, good. Reach back over head, back down, landing softly with the feet, good. Back in, landing softly, right back up. And you do not have to pull your feet in that far as you land -- as you are coming forward either. Good, right back up, reach high over head, nice work, good. Back down, good. Absorb, right back up, reach high, nice work. Up next we are going to have to do a Plank with Shoulder External Rotation on the Ground. So you pop on down reach the elbows, make tight close fist for these one and I want your fist actually line up with your elbows, okay that is better. Good keeping your abs engage so basically your belly button kind a pulled in there and I want you to slowly rotate one arm up at the right angle good, come back down. We are trying not to rotate your whole body so just abduct that shoulder. Come right out to the side, good and right back down slow. Right back up in the up in the opposite side, and then right back up, good, those are good. So let us breathe out there, good. Let us breathe in and breathe out, good. So make sure you are not holding your breath. That way they, you would not fatigue too fast. Last exercise we are going to do today is a One Leg Up Crunch. Someone heavy line right down on your back, go on and let stretch out your body. Hands, we are going to go two temples and we are going to draw one leg and let us try your right leg in, good. let us have you lift the left foot like you doing about two or three inches off the ground let us draw this leg in just a little bit foots up, good and now we are going to have you crunch straight up. So now go off to the side but straight up and let us keep your chin away from your chest looking straight up to ceiling that is good form right there, nice work. Keeping your abs engage the whole time that will happen by lifting that back foot and that leg that is out straight right off the floor. Let us draw up so breathing all the way up, come back down slow but keep -- still keep the tension on. All right, we are going to finish up your last couple of reps. So after you finish 15 reps on the side for the one lay up crunches, you are going to switch side for another 15 reps today, and then you can take this whole workout and do exercises one, two on a row, three and four on a row for two to three sets each, or to take all four exercises and go through one large circuit and that will be your whole workout for the day, all body weight. Sarah: Wow! Well, thanks so much, I really enjoyed it, I definitely felt the burned and I hope you guys like this workout and now do not feel the need to go deal with the gym, you can just do this at home. So see you next time. Stephen: All right, you did great today.