Be Broncho Fit!

Tag: body

At Home Body Weight Workout

You’re always on the go. Between work, school, grocery shopping, house cleaning, and possibly keeping up with kids, there never seems to be a right time to go to the gym. With this workout, you will be able to get a quality workout in without worring about any weights, mats, medicine balls, or gym rats. All you need is an open space and 30-45 minutes. This body weight workout will be sure to get your heart rate up, burn some calories, and not take too much time out of your busy schedule.

Body Squats
With feet shoulder width apart, perform a sitting motion with hands behind head. Be sure to keep back straight and do not let knees move forward past the toes. To minimize strain on the knees do not bend past a 90-degree angle at the knee. Complete 3 sets of 10 repetitions.

Glute Kickback
Beginning on hands and knees, place hands under shoulders. Begin the movement by kicking one leg back and up, keeping a 90-degree angle in the knee. Stop the movement when the thigh is parallel to the ground and return to the starting position and repeat with the other leg. Continue alternating legs until you are completed 10 repetitions on each leg. Complete 3 sets of 10 repetitions.

Lunges
Begin with feet shoulder width apart. Step forward with right leg keeping back straight and chest out. Continue until there is a 90-degree bend in the forward knee and the back knee touches the ground. Do not let the forward knee move forward past the toes. Return to the starting position and complete 10 repetitions for each leg. Complete 3 sets of 10 repetitions.

Super-Set of Isometric Wiper/ Push-Up
Begin in the push-up position with the hands shoulder width apart. Begin by shifting your body weight as far to one side as possible, allowing the elbow on that side to flex as you lower your body. Reverse this motion to the opposite side in a smooth wiper like motion. Repeat these steps for a total of 10 repetitions, each side being 1 repetition. After one set of 10 immediately move into 1 set of 5 pushups. Rest for 30-45 seconds and complete 10 more Isometric Wipers immediately followed by 5 push-ups. Rest for 30-45 seconds and complete one more round of the super-set.

*If push-ups are too challenging perform with knees on the ground.

You can add intensity to any of these exercises by making more controlled explosive movements or by taking bigger steps or movements, such and taking a larger step with a lung or turning the lunge into a jumping lung. You can also minimize the rest time between exercises and sets to maintain an elevated heart rate.

By Kyle Knouse–Blog Bros.

Posted on March 30, 2013 by Buddy Broncho

A Body Weight Chest Workout

Having strong chest muscles is essential to everyday life. You use them anytime you push such as pushing a lawn mower or baby carriage.

F(frequency): 2 times per week

I(intensity): Once you can complete the modified push up and standard pushups for 3 sets of 8-10 reps, progress to the workout by choosing one or two of the variations below. Start with three sets with as many push-ups as you can do and progress to 3 sets of 8-10 reps.

T(time): The workout should take no more than 20 minutes.

T(type): Toning/strength training

Push-Up Progression:

Modified Push-Up: Lay down on the floor like you were going to attempt a regular push up. Keep your knees on the floor as you push up, and have your lower legs elevated as in the picture. This push-up can be used for exercises 1 and 3 pictured below. This push-up should be performed until your ready to progress to the standard pushup.

Standard Push-Up: This will be the next step in the push up progression. This is your basic push up position, hands shoulder width apart, feet together, legs straight out. This push-up should be performed for 3 sets and should do as many as you can. Once your comfort with this push-up you can progress to actual workoutbelow.

Exercise Routine:

1. Incline Push-Up: Start in a standard push up position with an elevated box directly in front of you. Place hands on the elevated box or surface, and have your feet close together. Now perform a push up. Try to do 3 sets of 8-10 reps. This workout should progress from the modified version in the picture to a standard push-up.

2. Wall Ball Push-Up: Standing in front of a wall place the swiss ball on the wall in front of you. The swiss ball should be at the height of your chest. Hands should be placed about shoulder width apart, now walk your feet out to a comfortable position, and now perform a pushup. To make this more difficult you can move your feet further away from the wall.

3. Stabilization Push-Up: Place the stabilization ball on the ground with the ball part touching the ground. Now get a standard push-up position with hands a little closer then shoulder width, now perform the push up. This pushup should progress from the modified version to the picture seen above.

SOURCE: www.physiotec.org

Kyle Moseley
Blog Bros.

Posted on March 13, 2013 by Buddy Broncho

UCO DISCLAIMER STATEMENT: The views, opinions, and conclusions expressed in this page are those of the author or organization and not necessarily those of The University of Central Oklahoma or its officers and trustees. The content of this page has not been reviewed or approved by The University of Central Oklahoma and the author or organization is solely responsible for its content. It is the policy of the university to abide by and follow federal and state laws. Outbound links, such as third party websites or personal pages of UCO's students, faculty and staff represent individual views and do not necessarily reflect the views and/or policies of the university. The university is not responsible for the content of these pages or any links that you may follow from this server beyond this point. The statements and communications of the bloggers on the University of Central Oklahoma website do not represent a statement of the university's official position or policy.