Workout 64 — Bodyweight Home Workout Journal – Habit Nest
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    Workout 64 — Bodyweight Home Workout Journal

    Workout 64: Legs & Abs

    Legs Exercises

    1. Bodyweight Deadlift
    1. Stand with your feet hip-width apart. Soften your knees and shift your weight to your left leg. 
    2. In a controlled movement, drive your right leg behind you, hinging at the waist. Extend your left arm directly out to the side and your right arm down toward the toes on your left foot. 
    3. Continue tilting downward, driving your right heel back and your right hand fingertips toward your toes, until your torso is nearly parallel to the ground.
    4. Lift yourself up to starting position and repeat on the opposite side. This is one rep.


    2. Glute Bridge
    1. Position yourself with your back the ground, knees bent and feet on the floor, hip-width apart, shins perpendicular to the floor.
    2. Engage your core by first flattening your back onto the ground. Imagine a string pulling your bellybutton into your spine.
    3. Brace your core and drive your hips and chest upward at the same time until your torso, hips and thighs form a 45° angle to the floor.
    4. Contract your glute muscles and hold for a count of 2. 
    5. In a controlled movement, return to starting position to begin the next rep. 


    3. Curtsy Lunge
    1. Begin by standing upright, feet hip-width apart hands either relaxed to the sides or gently clasped in front of your chest.
    2. With your left foot, “draw” a semicircle until your left foot is behind your right, at a lunge-distance.
    3. Drop into a lunge, as deeply as possible, without allowing your knee to touch the floor.
    4. Contract your gluteal muscles and return to staring position. 
    5. Repeat for the opposite leg to complete one rep.

    4. Tabletop + Donkey Kick
    1. Get into a tabletop position with your hands and knees on the floor and your back comfortably straight. 
    2. Raise one leg and straighten it out directly behind you while raising it as high as you possibly can. Make sure to feel the contraction in your glute muscles. 
    3. Allow the leg to slowly return to the original position and repeat. (To increase the challenge of this exercise, place a weight behind your knee or utilize a resistance band on your thighs.) 


    5. Calf Raise


    1. Stand on the floor or, for more of a challenge, on a block or step, heels unsupported. (You can also do this with a weight in one hand, using the other to support your balance.)
    2. Slowly lower your heels toward the floor until you feel a stretch in your calves.
    3. Before your heels touch the ground, contract your calf muscles, press in to the balls of your feet, and raise yourself up until you’re supporting your body with your toes, your heels raised up. 
    4. Repeat this, ensuring full control in all movements. 

    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.