Sarah: Welcome to another diet.com fitness video. I’m Sarah, your host and once again, I’m joined by Body Transformation Experts, Stephen Cabral. Now, that spring has finally arrived and it’s warm outside, I tend to venture away from the gym because it’s so stuffy. So, I asked Stephen to set up a workout for me that I can do pretty much anywhere. So let’s say, what are we going to be doing?
Stephen: We’re going through a two-part body weight workout. That’s going to be two super sets, four exercises in total.
Sarah: Great. So let’s get started.
Stephen: Alright. Let’s do it. The first exercise that we want to do is called a “Body Weight Prisoners Squat”. So, you want to keep the hands at the back of the head. You are going to start with the chest up and you’re going to sit-backwards with your hips. Good. Keeping your eyes up the whole time looking straight ahead. You’re going to breath all the way up. And I want you to breath in at the top or on the way down. Good. Push right back up to the top. Make sure the weight is back in your heels. Good. Drive right back up looking straight ahead the whole time and trying not to lock out your knees at the top. Okay. Sit back with the hips. Eyes are up. Chest is up. Good work.
Alright Sarah, up next, we are doing squat rest with the push up. Alright, we will do ten of these. Hands you 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 the legs. Good. We are going to go into push up. Kick the legs back and absorb in. Good. Reach back overhead, back down landing softly with the feet. Good, back in, landing softly right back up. And you don’t have to pull your feet in that far as you come in forward either. Good. Right Back up. Rich high overhead. Nice work, good. Back down, good, absorb, right back up, reach high. Nice work.
Up next, we are going to have you do a plank with shoulder external rotation on the ground. So, you pop on down right into the elbows. Make tight closed fists for this one. And I want your fist to actually line up with your elbows. Okay, that’s better, good. Keeping your abs engaged so basically, your belly button is kind of pulled in there and I want you to slowly rotate one arm up at a right angle. Good, come back down. But, try not to rotate your whole body so you just abduct that shoulder. Come right up to the side. Good. And right back down slow. Right, back up on the opposite side and then right back up. Good. Those are good.
So let’s breathe out there. Good. Let’s breathe in and breathe out. Good. So, make sure you are not holding your breath, that way you won’t fatigue too fast.
Last exercise we are going to do today is a one leg up crunch. So, I’m going to have you lying right down on your back. Good. Let’s have you stretch out your body. Hands are going to the temples. And, we are going to draw one leg in. Let’s draw your right leg in. Good, let’s have you lift the left foot like you are doing about 2 or 3 inches off the ground. And, let’s draw this leg in just a little bit. Foot’s up. Good. And now, we are going to have you crunch straight up. So, not off to the side that’s straight up and let’s keep your chin away from your chest looking straight up to the ceiling. That’s a good form right there, nice work. Keeping your abs engaged the whole time and that will happen by lifting that back foot and leg that’s up straight right off the floor. Nice job. So breathe in all the way up. Come back down slowly but still keep the tension on.
Alright, we are going to finish up your last couple of reps. So, after you’ve finished 15 reps on this side for the one leg up crunches, you are going to switch sides for another 15 reps today. And then, you can take this whole workout and do exercises 1 and 2 on their own, 3 and 4 on their own for 2 to 3 sets each, or you can take all four exercises and go through one large circuit. And, that will be your whole workout for today. All body weight.
Sarah: Well, thank you so much. I really enjoyed it. I definitely felt the burn and I hope you guys like this workout and now, don’t feel the need to go to the gym. You can do these at home. So, see you next time.
Stephen: Alright. You did great today.
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