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Bodyweight Blast!

Kristina Hayes is an NSCA Certified Strength & Conditioning Specialist (CSCS). She's been training in the Atlanta area since 2001. She knows what it takes to get the results you need all the while keeping you injury free.


One of the most common questions I get texted or emailed from my clients is "what body weight workouts can I do on my own?" Usually I get asked this while my clients are on vacation and strapped for time/space/equipment or all of the above. I LOVE lifting heavy weights and know the benefits of a proper weight training program. But, body weight workouts are a fantastic alternative and/or addition to your workout routine! I personally like to do a weight training program 3-4 times per week and then do 1 day per week of a high intensity body weight workout just to change it up! It's also a great fitness assessment as well.

Want to change things up? Try this routine for your next sweat sesh: Warmup for 5 minutes then go thru exercises 1-7 like a checklist. Rest for 1 minute and repeat for 2-3 rounds. If you want to do a little extra cardio you can add either jump rope/run/stair run for 30-60 seconds after the 7th exercise just before you rest Once you finish all 2-3 rounds finish with a cool down/stretch. 1. Prisoner squat/squat jump (10 each) 2. T push-up (10 each side) 3. Walking lunge with overhead reach (10 each) 4. Side plank leg raise (10 each) 5. Sprinters (10 each) 6. Plank jacks (20) 7. Split leg lunge jumps (10 each)

Have fun and get sweaty!!!

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