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The Most Complete Full-Body Bodyweight Agility Workouts

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The Most Complete Full-Body Bodyweight Agility Workout

The Most Comprehensive Full-Body Bodyweight Workout for Agility

Do you have your full-body bodyweight workout for agility all set? We'll be concentrating on strength training all week, but today we'll test your agility and balance with a few dynamic moves.

We will begin today's workout with squats, and after this are several moves that include bear crawls, breakdancers, push-ups, and inchworms. This page is full of great agility exercises, and here's why. Flexibility, balance, and, of course, the ability to change your center of gravity are all benefits that agility movements can provide. A unique relationship exists between mind and body when it comes to agility. It is usual for bears to crawl by moving on all fours, which takes a second because coordinating your opposite hand and foot is challenging. The secret? Take things a little more slowly. Keep your attention on the details.

Not only does today's workout target multiple body parts, but several moves also make use of the entire body. Bear crawls work your shoulders, chest, back, glutes, quads, and hamstrings while breakdancers work your upper body, glutes, and core.

For any time during this full-body agility workout, work on engaging your core in order to strengthen your balance. While it is somewhat common to experience momentary dizziness, for someone who exercises out frequently, this is normal.

INSTRUCTIONS FOR A WORKOUT

Perform each exercise below for the amount of time you have selected. After making all five moves, take a short rest for 60 seconds. It is a single circuit. The circuit should be repeated 3–5 times total. After your last circuit, give it a shot and do the extra credit if you're interested.

  1. Option 1: A thirty-second break for thirty seconds of work.
  2. Option 2: 40 seconds of work, 20 seconds of rest
  3. Option 3: Work 50 seconds, then rest for 10 seconds.

SKILL-EXERCISES

  • Squat
  • running on all fours
  • Modern-day breakdancer
  • Push-Up
  • Back inchworm

EXTRA CREDIT

Work as hard as you can, doing as many reps as possible within two minutes (AMRAP). Also, in regards to the point of an AMRAP, remember that the goal is to move continuously. Moderate the speed of your reps, or engage in non-weight bearing exercise like marching in place, but be sure to keep moving.

Squat Thrust exercises for two minutes

The Most Complete Full-Body Bodyweight Agility Workouts

Squat

Keep your feet hip-width apart and your core engaged while standing tall.

Lengthen your hips and allow your knees to bend at least 90 degrees to keep your thighs parallel to the floor when you lower into a squat.

Squeeze your glutes to return to the starting position.

Try making it more difficult: You can hold a dumbbell at your chest or hold two dumbbells.

The Most Complete Full-Body Bodyweight Agility Workouts


Running on all fours

Beg on all fours with your wrists positioned directly beneath your shoulders and your knees positioned directly beneath your hips.

Keep your knees slightly raised, so that the weight is mainly in your toes and hands, and tighten your core.

Make a large, wide, alternating step, moving your right foot and left hand, keeping your hips level and avoiding letting your knees touch the floor. Now, use your left hand and right foot to step forward.

Keep moving forward, and turn around once you've reached your starting point.

The Most Complete Full-Body Bodyweight Agility Workouts


Modern-day breakdancer

Start in the four-limbed “modified push-up” position with your hands under your shoulders and your knees under your hips.

Keep your knees on the ground, but raise them slightly.

To open up to the left side, rotate your body while keeping your right buttock in the air and your left leg parallel to the ground. Extend your left arm forward (as shown). The move has a basic level of difficulty, and when you have a little more comfort with it and want an additional balance challenge, extend your arm out to tap your right foot.

Once again, go back to the beginning and begin on the other side.


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Push-Up

In order to do this move, you will need a box, step, or stair.

To get into a high plank position, place both hands on your step, extend your legs behind you, and raise your hips so that your body is in a straight line from your ankles to your wrists. Your core should be engaged, your hips should be level, and your legs should be extended straight behind you.

Arms should be bent and the body lowered to the floor.

To bring your arms into a position of symmetry, you should push through the palms of your hands.

To make it easier, keep your body more vertical during this move. To make this move more challenging, lower the step or remove it entirely.

Back inchworm

When standing with your feet hip-width apart and your arms at your sides, you are expressing confidence and leadership.

Instead of straightening your knees, arch your back and place your hands on the floor.

To get into a high plank, walk your hands forward until your forearms are level with your upper arms, wrists underneath your shoulders, and your core, quads, and buttocks all engaged. Please take a moment to reflect.

Start walking your hands all the way back to your feet, and then stand to return to the start. That's 1 repetition.

Make it more difficult: Perform a push-up when you're in the top position of a high plank.

Forward lunge with squat

Put your feet at hip-width apart, engage your core, and hold your hands at your sides.

Start in a deep squat, placing your hands on the floor and making sure your hands are between your feet (not outside them).

To come into a high plank position, put your feet back, and pause.

As you jump into the air, thrust your feet forward so that your feet land on the outsides of your hands, and jump into the air while keeping your core squeezed.

Step back with one foot at a time rather than leaping into the high plank.

Reduce the challenge: Give players a vertical jump while they're standing.

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