Since we haven't gotten in a good workout lately, lets bring it back to some basic fundamental movements. This week our challenge is to do a variety of body weight movements in each days workout. So for example, some push-ups, pull-ups, sit-ups, air squats, burpees, dips, jumping jacks, lunges, star jumpers, pistol squats, broad jumps, etc. You get the picture. So create, on your own, a little circuit of these movements. This could be a great chance to get a solid warm up in before your main lifts of the day, or just before your main set. Keep the reps low, and the form perfect. A short little circuit of basic movements can really help the body and find any discrepancies you might have. Most of you wouldn't even know they were there. I sometimes do something like a pull-up, push-up, squat, to warm up before a workout. We're just going to add on to that, and change it up. I know right now, I'm going to put a lot of dips in there because I have not done those in a while and I'm sure my triceps could use a good crushin'.
So this week, take it back to the basics, find your simple movements and make them perfect. Try to incorporate at least one new movement a day, hoping for a total of 10 fundamental movements throughout the week. Have fun with this one!
REFLECTION: I found this challenge extremely beneficial to a great warm up before the main training set, and a non-rushed or untimed evolution to really find any discrepancies in your form and body movement. Here are a few of the fundamental circuits I performed before each workout.
5 pull-ups
10 push ups
5 box jumps
10 jumping lunges (ea)
3 pull ups
6 dips
9 sit ups
12 4count mountain climbers
5 pull ups
5 dips
5 lunges (ea)
25 2count jumping jacks
5 ring push ups
5 ring inverted rows
5 ring shoulder pull throughs
5 air squats
These few examples as you can see are very simple. But please let me remind you, each rep was as good as I could get them. My pull ups were slow, controlled and almost chest to bar. My push ups were the same and all the up and all the way down. That goes for all the movements I was doing. These simple movements got the body's blood moving, and the muscles warm before what came next. Usually the strength set. It was a great week and I would like to continue with these fundamental warm ups before each training session. I hope everyone's week went well!