Drop down and give me 20!!!

Gym too busy???

Sometimes we arrive at the gym to find the running machines full and our bench press machine surrounded and usually many of us will 'come back later', but we never do.

Body weight workouts are one of the greatest fat burning, strength and conditioning, muscle building exercises we can do and when the main room is busy we miss the chance to use an empty studio. Complete a full body workout in half the time of a normal workout without waiting for machines or changing heavy weights on racks.

Armies and built on them, Boxers train for weeks before fights using Body weight workouts and Olympic Gymnastic teams win Gold Medals performing them, but many of us choose to stick to what we know as we don't want to look a little bit silly jumping up and down in front of the mirror on our own, but we are missing out on some incredible body transformations!

So what are Body Weight Workouts?

Well, simple put, any exercise that requires you to use your body weight rather than a machine or free weight.

A Standard movement that we all know is the 'Push Up'. The name speaks for it's self.

Facing down on a mat with your hands on the floor keep your arms straight and get up onto your tip toes. With your head looking forward (keeping the natural position of the spine), lower your body slowly down so your chest is just above the floor by bending at the elbows. Hold for one second and then slowly push your body back up to the start position. This is 1 Repetition. Do 11 more and rest for 1 Minute repeating twice over to complete 3 Sets of 12. Simple. 

When performing this exercise your Chest, Triceps, Shoulders and Core (or Abdominals) are worked.

Add this to a Circuit series of:

Jumping Jacks

Burpees

Squats

Tricep Bench Dips 

& Skipping

This Circuit can also be performed in time limit rather than Reps.

Try and bust out as many repetitions as you can in 45 seconds. Rest for 20 and move onto the next exercise. Finish the circuit and Rest for 1 Minute repeating the circuit 2 more times.

Quick, safe and damn effective, body weight exercises are the perfect option with a packed gym and when your short on time!

Come down and visit us.

www.mwellnessibiza.com

+34 971 33 88 40