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Hello!!! Welcome to Natural Fitness TV, today we're going to do a fullbody workout
for all f those who don't have a gym membership
you can do this workout in any park of the city using the resistance of your own body!
we're going to do CHIN-UPS
ONE HAND PUSH-UPS
PISTOL SQUATS!
and finally ONE LEG DEADLIFT...
let's bEGIN!!
Don't forget to do some stretches before you begin
here I show you some basic sequences you can do
in the mean time I'll tell you about the structure of the workout
so we're gonna do 2 super-sets
one for the upper body and one for the lower body
once you're done with your stretches we start with the first Super-SEt
the first exercise is chin ups
I'm using a neutral grip
here we're working the back and biceps
make sure to perform all the range of motion
stretch at the bottom
and squeeze your back at the top!
we're gonna do 8-10reps
if you can't do chin-ups here I show you this variation
stand under the parallel bars
extend your legs and now pull yourself to the bar
try to do 8-10 repetitions
eventually you'll be able to do a proper chin-up
one super set consist on ding to exercises back to back without resting between them
so he next exercise of this Super-Set is One hand Push-ups
using something for balance
here we're working on the pecs and triceps
do 8 to 10 reps with each hand
if you cant do them with one hand...
you can start doing the conventional push up
or with you knees on the floor
little by little you'll get stronger and be able to advance to the next level
these two exercises is One Super-SEt
we rest 45seg between each Super set, and repeat twice more
now we move on to the legs
we begin with pistol squat from a bench
focus on generating the force through your heel
stand up and descend in a control manner
do 8 to 10 repetition with each leg
now we're going to work the posterior part of the legs
with one leg deadlifts
stand on one foot and lean over extending other leg and arms to create balance
when you are horizontally to the ground come back using the hamstrings and glutes
do 8 to 10 reps per leg
this is the SUper-Set for the lower body, we do three of these
with any routine you follow the goal is to make progress
for instance with the one hand push-ups the objective is to do them without support. BRUCE LEE style!!!
I just can do 2, but i'm training to be able to do more soon
same with the pistols
you want to do all the range of motion without a bench
here I can do just 2 reps each leg, but trust me I'll do many more very soon
Ok my friends there you have it!! a full body workout
the idea is that you do this routine 3 times a week
and strive to make progress
when you feel comfortable with one variation advance to the next level
remember to subscribe to our channel
and I'll see you in the next one