With the current situation of the Corona Virus depriving us from our beloved Gyms, it’s in our hands to ensure we don’t let all the pre gym work go to waste.
You may think you need a whole heap of equipment to get a proper workout in during the pandemic but that is not the case. All you need is a timer, the comfort of your own home and a hard work ethic.
Giving yourself the best chance of an optimal workout
A key factor in the performance of your workouts is the Gym Wear you use. Ensure you are in an outfit that makes you feel comfortable. You shouldn’t have any restrictions when performing exercises, whether it be at home or bodybuilding at the gym. Otherwise the execution and effectiveness of your workout will not be living up to its full potential. You will need to wear clothing that allows you that freedom of movement. There is nothing worse than performing a gruelling workout just to have the clothes you are wearing make it that much more uncomfortable. Comfortability and range of movement is paramount for ensuring a safe and effective workout.
So let’s get to it.
You’re going to be tri-setting the next three exercises with a 15 second interval in between each exercise to allow you just enough time to move from one exercise
position to the other. Once the three exercises are completed, you can rest for 60 seconds and rehydrate yourself with having a sip of water before starting over. Below is the breakdown of what’s to come in regards to the 1st 3 exercises.
Note: The Reps assigned can be adjusted to your unique level of fitness. Just be sure to make the workout HARD and push your limits. Once you have performed the workout a few times, you should be ready to increase your volume. This is crucial for your progression. The principle of progressive overload is a key factor for muscle growth and therefore it is important you push yourself to the next level each time.
Tri-Set Breakdown.
Rounds: 3
Reps: 8
Rest: 15 seconds
Exercise 1. Decline press-ups
TARGET MUSCLES:
Primary : Upper pectoral
Secondary : anterior deltoids & triceps.
The core will also be worked by ensuring the body is kept straight and stable.
For this exercise you can use either the stairs, a chair, end of a sofa ect. As long as it’s stable and comfortable enough to have your feet to placed on it. You can choose the height of the incline. The higher the incline the more the load will be placed on your shoulders. You don’t want it too high as this may compromise your form.
TEACHING POINTS:
- Start on your hands and knees
- Place your hands in-front of your around shoulder width apart or slightly wider.
- Position your feet on the object you have chosen and adjust your body alignment so it’s in a straight line from the back of your feet to the back of your shoulders.
- Lower your body and chest until it nearly touches the floor.
- Push your body back up by extending your arms while squeezing your chest.
Exercise 2. CLOSE GRIP PRESS-UPS
TARGET MUSCLES:
Primary : Triceps
Secondary : Anterior deltoids & Pectorals (chest)
The core with also be worked by ensuring the body is kept straight and stable.
TEACHING POINTS
- Lay on the floor with your back to the ceiling, extend your arms out and place your hands in a diamond shape position directly below your lower chest.
- Ensure your body is in a straight line from the back of your feet to the back of your shoulders.
- Lower your body until your chest is touching your hands. Then push your body back up extending your arms while squeezing your chest & triceps.
Exercise 3: Plyometric push-up
These can be performed in multiple ways. The exploding power movement will get your muscle fibres firing on all cylinders. If you are advanced, you can add a clap in between.
TARGET MUSCLES:
Primary: Pectoral
Secondary: Anterior deltoids & triceps
TEACHING POINTS:
- Lay on the floor with your back to the ceiling, extend your arms out and place your hands in a diamond shape position directly below your lower chest.
- Ensure your body is in a straight line from the back of your feet to the back of your shoulders.
- Lower your body until your chest is touching your hands.
- Push your body back up as quickly as you can extending your arms while squeezing your chest & triceps.
After the 3 rounds you really should be feeling an almighty chest pump, and if your not? Rethink how you are executing and performing the exercises. You really need to concentrate on the squeezing and contraction of the muscles to work the muscle fibres and reap the maximum benefits.
THE FINISHER
To finish off this workout, and to really fill the chest up with blood, you are going to execute an isometric chest squeeze.
- While standing with feet shoulder width apart, simply press your palms together as hard as you can
- Extent your elbows and arms out in front of you while maintaining the pressure against each of your palms
- Slowly bend your elbows and bring your hands close to you chest. The movement from extended arms to bent should be performed in around 3 seconds.
- Repeat the process moving your arms in and out from close to your chest to extended.
- Try doing this for 15 seconds maximum squeeze.
- Rest for 30 seconds and go again.
- Repeat for 3 rounds and your workout is done.
IMPORTANT: All exercises should be performed with proper form and in a safe environment in your home to ensure your safety and prevent injury.
