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Here's the scoop...If you're familiar with yoga flows, the idea is that you move from one position to the next in one big smooth motion. That is what inspired this strength flow. There is an intermediate version of this routine here.
You will be continuously moving from one body weight strengthening exercise to the next. The emphasis is on control and stamina...don't give up! Follow along with the video the first few times, and then you should be able to take it from there. (This video was just a recording of me actually performing the full workout, so you can see the speed that this routine should be performed. There's no dialog here, just some Neverending Story in the background!) |
This routine can be combined with another Advanced Workout to add variety throughout your week.
Always perform a thorough Dynamic Warm-up before beginning, and finish with a Complete Cool Down of foam rolling and stretching when finished.
Treat the group of exercises as one big circuit, flowing smoothly from one exercise to the next with no rest. You may rest in downward dog for 5-10 long deep breaths when you finish the full circuit. When you feel fully rested, shift your bodyweight forward and begin the push-ups again.
I recommend performing this routine several times, adding another set or a couple more repetitions each time you do it.
Always perform a thorough Dynamic Warm-up before beginning, and finish with a Complete Cool Down of foam rolling and stretching when finished.
Treat the group of exercises as one big circuit, flowing smoothly from one exercise to the next with no rest. You may rest in downward dog for 5-10 long deep breaths when you finish the full circuit. When you feel fully rested, shift your bodyweight forward and begin the push-ups again.
I recommend performing this routine several times, adding another set or a couple more repetitions each time you do it.
The Exercises1a Close-grip push-ups 1b Sit-throughs 1c Spiderman crawl to low lunge (jumping switch) 1d Reverse lunge w/ jump 1e Side lunge w/ floor touch 1f Deep squat w/ alternating overhead reach 1g Inchworm push-ups 1h Prone swimmers Rest in downward dog... |
The NumbersPerform this flow 3 times through...
10x 5x/side 10x total (5x/side) 10x/side 10x/side 5x/arm 10x 10x 5-10 long deep breaths |
