Workout 11 — Bodyweight Home Workout Journal – Habit Nest

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    Workout 11 — Bodyweight Home Workout Journal

    Workout 11: Back & Abs


    Back Exercises

    1. Towel Pull

     

    1. Grab a towel or t-shirt, hold it in both hands, and stand in a squat position.
    2. Hold the towel out in front of you with your arms extended, and pull on both sides of the t-shirt or towel as hard, as you can as if you were trying to rip it.
    3. As you continue to try to rip the towel or t-shirt, slowly bring your elbows backwards as if you were trying to squeeze your shoulder blades together. 
    4. When your hands get as close to your chest as possible, slowly return to the starting position and repeat until the set is complete. Remember to KEEP trying to rip the towel throughout the entire exercise. 
    2. Doorway Row
    1. Stand on the outside of an open doorway, facing the doorway.
    2. Grip the doorjamb with each hand, palms facing outward.
    3. With feet together and knees slightly bent, slowly lean your upper body back, away from the doorjamb, until your arms are straight. Your arm & back muscles should be supporting the weight of your upper body.
    4. Using these same muscles, pull yourself up toward the door, ensuring that your shoulder  blades are pulling toward one another. This is one rep. 
    3. Superman
    1. Lie face down on the ground, toes pointed, ankles touching the ground, arms extended forward, like Superman in flight, palms down, touching the ground.
    2. Pull your arms and legs off the ground by engaging your glutes, shoulders, core, and back. They should raise up 2-3 inches.
    3. Ensure that your arms are also fully contracted. 
    4. Hold this position for 10-20 seconds, or until failure.
    5. Slowly lower your arms and legs back to the starting position. Repeat for prescribed number of reps. 

     

    4. Scapular Push Up
    1. Position yourself as though you were going to perform a plank, hands directly beneath shoulders, arms straight, feet hip-width apart, balancing on toes.
    2. Exhale. Pull your shoulder blades apart. This movement will cause your upper back to rise slightly toward the ceiling.
    3. Ensure that your core is engaged and arms are still straight, inhale. Bring your shoulder blades back toward each other. 

    *Note: This can be done on the knees instead of toes.

    5. Good Morning
    1. With feet hip-width apart, stand upright, knees slightly bent, and place your hands at the back of your head, elbows opened wide.
    2. Engage your abdominal muscles by pulling them into your spine. Keeping your spine neutral and pressing your rear backward, bend forward at the hips and continue doing so until your back is nearly parallel to the floor.
    3. Slowly return to standing, engaging your core and squeezing your glutes at the top of the movement. Continue for the prescribed number of repetitions. 

    Abs Exercises

    1. Spider-Man Plank Crunch
    1. Get in plank position by placing your elbows and toes on the floor. Hold your body up off the floor in this position.
    2. Bring your right knee on the outside of your body to your right elbow. 
    3. Straighten your right leg back to the floor.
    4. Complete the same movement with your left leg and keep alternating sides. 

    2. Leg Lift

     

    1. Lie with your back flat on the floor (or on a bench) with your legs extended in front of you.
    2. Place your hands to your sides with your palms facing down. To keep your hands down for support, you can place them under your glutes.
    3. Keep your legs fully extended and as straight as possible (it’s okay if your knees slightly bend). Hold the contraction at the top for a second.
    4. Slowly lower your legs back down to the starting position. 

    3. Russian Twist
    1. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
    2. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
    3. Twist your torso to the right side until your arms are parallel with the floor while breathing out.
    4. Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
    5. Repeat for the recommended amount of repetitions. 

    4. Plank

     

    1. Place your forearms on the ground with your elbows aligned beneath your shoulders. Keep your arms parallel to your body at about shoulder-width distance. (You should be in a push up position, only on your forearms rather than your hands).
    2. Ground your toes into the floor and squeeze your glutes to stabilize your body. Be careful to not to lock or hyperextend your knees.
    3. Neutralize your neck and spine by looking at a spot on the floor about a foot in front of your hands. Your head should be in line with your back. Contract your abdominals to keep yourself up and prevent your booty from sticking up.
    4. Keep your back flat and hold the position for as long as possible without compromising form. 

     

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