On today’s new episode on The DoubleVision Conditioning Centre you’ll learn:
- A great workout you can do when you can’t get to the gym
- Four exercises that will make use of the whole body
- How to do Press-Ups
- How to do Side Lunge
- How to do Shoulder blades squeeze
- How to do Squat Jumps
Transcript:
Hi! This is Stephen and Mark from TheDVCC.com
The place to be for fat loss and toning advice.
Now, today, we’re going to carry on with our series of DVCC Weekend Workouts and I’m going to put Mark through a little workout right now.
This is a great workout you can do if you’re at home, you’re even away in a hotel. You’re just basically unable to get to the gym.
So, what I’m going to say is there’s going to be four different exercises and we’re going to be concentrating from an upper body down to a lower body perspective.
So we’re going to use your whole body and use as much muscle as we can so we can burn as many calories, and thus, burn as much fat as we can.
So, what I’m going to say is there’s going to be four different exercises and we’re going to be concentrating from an upper body down to a lower body perspective.
So we’re going to use your whole body and use as much muscle as we can so we can burn as many calories, and thus, burn as much fat as we can.
So, we’re going to do 15 repetitions each time, Mark. We’re going to start with Press-Ups.
So, we’re going to come down onto our knees. We’re going to lean forward. Stomach nice and tight and you’re going to go down.
Okay, off you go! That’s it. Back up. A bit quicker. We’re going to go for 15 to 20 reps. So for Mark, we’re going to get 20 reps because he should be relatively fit.
Now, if you’re very capable and you find these easy, go up into full press-ups there. That’s it. Stomach nice and tight. And he’s just going to do them about 2 seconds down and 1 second up. It’s a relatively quick tempo.
He’s going to go for 15 to 20 reps. And the more capable you are, 20 reps. The less active you generally are, then obviously you’ll go for 15.
From this position, he’s then going to stand straight up. We’re to go on to the next exercise, which is the Side Lunge.
He has a bit of a sweat going on already. So he’s going to go into a side lunge. As you can see, he’s stepping out to the side, bending the knee, keeping relatively upright, keeping his chest up, and he’s going to go from side to side.
Now when we say 20 reps, we’re actually talking 20 on each side. So he’s going to go – that will count as one rep overall. So two. This will be the second one there. And he’s going to go for 20 different reps.
That’s it. You just keep going. So we drilled the technique in for you, Mark. That’s it. He’s going to keep stepping to the side. That’s it. And then from this position, he’s going to go down on to his front.
So he’s done 20 reps. Imagine he’s done 20 reps.
He’s going straight down on to his front. It’s a relatively quick workout so you want to keep moving.
From this, he’s going to come up and squeeze. The shoulder blades, I want them down a little bit with your arms. That’s it. Squeeze the shoulder blades there and lift his chest up. Back down. And back up.
This one you’re going to do a little bit more controlled, a little bit slower because we’re working your lower back and your upper back at the same time.
Make sure you get a real squeeze in the shoulder blades. So if you look there, he’s trying to squeeze my finger.
And you’re coming up, you’re coming chest up.
A bit higher, Mark, so you really are working your lower back as well. That’s it. That’s perfect. Back down.
And he’s going to go for 20 reps on this. But with this exercise, it’s important that you focus on your technique. Don’t lose your technique. Go a little bit slower on this exercise.
So just two more. Squeeze. Is it the last one? Squeeze up. He’s then going to stand straight up.
Now we’re going to go into Squat Jumps.
This is a bit of a tough one to finish. I can see Mark is thinking, “Why did I write that routine?” Jump up!
And now it’s very important, you’re very soft when you land. Okay? So if you have a look, Mark’s breaking his fall. He’s not landing with rigid legs. He’s breaking his fall with his knees.
So not quite. We’ll just go to halfway there and jump back up. That’s it. And he’s going to go for 20 reps. See that breaking of his knees? He’s not landing really, really hard. He’s trying to make as little noise as possible. And rest there, Mark.
Now you can see, we didn’t actually do the full 20 reps, but that’s actually going to be a very tough workout. What I want you to do is 20 reps on each of those exercises.
So that’s four different exercises. You’re then going to rest for two minutes and you’re going to repeat. And you’re going to do that between three to five times.
So the more capable you are, you’re going to go for five different sets of those four exercises.
The less used you are to exercise, then you’re going to just stick with the three, and then you’re going to build up. But doing that workout is a great extra way to really challenge yourself and really get a good, short, quick burst of exercise without any need for any equipment or anything like that.
We’d really like to hear if you’re going to plan on trying this workout or if you’ve tried it already.
How you found it, was it tough? Was it easy? Did Mark just make it look tough or are you just much, much fitter than he is?
We’d be really interested to hear your comments and we’ll speak to you soon!
