Our next part of the Building Block program follows directly from our last post: https://into-you.com.au/building-block-workout-part-1/
The purpose of these posts is to give you the tools to DIY workout programs! You can literally decide waht your goal is for the day (eg. strength, cardio, stretch) and mix up the exercises to achieve those objectives.
Here are the blocks for your DIY workout:
We have discussed Push ups and Lunges, our next block is:
– The trick with pull ups is to mix up the objects from which you’re pulling up from: chin up bar, TRX, Smith machine, edge of a veranda, tree branch, etc. Then mix up your hands positions, eg. reverse grip, neutral, using a towel, etc. Then think of single arms and legs, and then use your head and legs as drivers to mix up the load.
Squats can be modified using pretty much any tool out there; fitballs, freeform boards, TRX, power plate, etc. You can matrix the feet, use the arms as drivers to mobilise the spine, turn your head, add weight, stiffen the knees into a deadlift, put the weight in a variety of positions (front back, one shoulder, by your sides, etc), woodchop, box jump, and more! In fact, squat options are SO NUMEROUS, it is no wonder that they feature in every online workout program!
A hover is a static ab hold, and i like them because they use gravity to train your trunk to hold it’s self in alignment (in an ideal world anyway!). Plus, there are unlimited options for variety, including side hovers, reverse hover (nose to the roof), driving with your toes, hips, hands or head, and add tools like freeform, fitballs, and power plate.
Cardio is the most open-to-interpretation category of them all! Basically anything that gets your heart pumping is fine! Do it for a minute. Ideas include burpees (side ones if you have abdominal separation), jogging, skipping, rowing, step ups, cycling, mtn climbers, ball slams, turkish get ups (add your ideas in the comments!). A couple of tips for cardio: change levels, the more levels the more puffed-er you’ll be. Mix up fast movements with heavy weights, both will get you cracking! Change directions, the more directions involved in a movement, the more huffy puffy. Below are just a few of the things that have gotten us puffing over the years at IntoYou!
Just a few of the things that have got us puffed over the years at IntoYou!
So now you are equipped with the building blocks for great program design, get cracking!