- What's up, Elite THENX athletes?
I am Arica Sky, and today we're gonna talk about
why you should train bodyweight.
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At any fitness level, training bodyweight is challenging.
By training bodyweight,
you're activating all of your muscles,
which leads you to improve your balance and your flexibility
and also aid you in helping injury prevention,
and training with your own body weight
allows you to be functional, and not just look strong,
but actually be strong.
The biggest thing that I noticed on myself
when I started training bodyweight
was that it really engaged all of my core,
and used muscles that I have never utilized before.
Using your own body weight to train
forces you to engage all of your abdominal muscles.
Therefore, training bodyweight
leaves you with no excuses.
You can take it anywhere, do it at your home,
you don't need a gym, or you could even do it outside.
So there are no more excuses for you to not work out.
So with that being said,
today we're gonna do a full body workout.
Each movement we'll be working for 40 seconds on
and 20 seconds off.
The first movement that we're gonna get into
is going to be jumping jacks for 40 seconds on, let's go.
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All right, so our first movement was jumping jacks.
It's really good because it gets your heart rate up
and engages your lower body as well as your upper body.
So if you need this 20-second rest,
go ahead and take it.
If not, let's go ahead and move to the next exercise,
which is going to be high knees, 40 seconds on
and 20 seconds off.
Let's go. (heavy rhythmic music)
Really get that heart rate up.
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That's really good, that's gonna be our second movement
because it's also gonna get your heart rate up
and really start engaging that core.
If you need this 20 seconds, go ahead and take it.
If not, that's gonna lead us right into our next movement,
which is going to be hanging corner raises, let's go.
40 seconds on, keep your core tight.
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All right, this movement really activates your lats
as well as works on your grip strength,
and of course is hitting those side obliques.
All right, the next movement that we're gonna get into
is going to be bench dips for 40 seconds on.
Let's get started.
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Make sure you get that full range of motion.
Almost there. (rhythmic digital music)
All right, and there we have bench dips,
and those are really good for activating triceps.
If you're having a difficult time completing this movement,
try to go ahead and slow down your reps.
The goal is to not stop.
The next movement that we're gonna go into
is going to be push-ups for 40 seconds, here we go.
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(exhales loudly)
Complete as many reps as you can.
If you have to drop down to your knees,
go ahead and do so like I did,
which is a perfect example of not stopping
and performing a progression
to complete the whole entire 40 seconds on.
We're gonna move onto Australian pull-ups.
40 seconds on, let's go.
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This exercise is great for your back, your biceps,
and your rear delts.
In order to make this exercise more challenging,
you go ahead and move your feet out at a lower angle,
in order to make it easier, move them closer
at a higher angle.
The next movement that we're gonna get into
is gonna be a plank for 40 seconds, let's go.
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Keep your core tight.
All right, that was the plank hold for 40 seconds.
That's really gonna give you a super strong core
and activate all those stabilizer muscles.
Take a break as needed.
If not, let's jump into this last exercise,
which is gonna be switching lunges for 40 seconds on.
Here we go, finish strong.
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You've got it?
Almost there. (heavy digital music)
All right, that was our last exercise,
which was switching lunges.
That finished round one, you have three more rounds to go
to complete and finish this whole entire workout.
As you can see, training bodyweight is super effective.
My heart rate is way up,
all my muscles in my body were activated.
In time, it'll improve with your balance
and your flexibility,
and it'll also aid in injury prevention.
To get this workout, and workouts just like this,
make sure you go to THENX.com,
and become a member to get access
to all of our daily workouts, technique guides,
and workout programs that are gonna get you
in the best shape of your life.
Download the THENX app in the App Store
to take our workouts with you everywhere,
and join the millions of THENX athletes around the world
changing their lives today.
Thank you so much for watching.
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make sure you smash that Like button
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make sure you follow me on Instagram and YouTube,
@arica_sky, and thank you so much for watching,
and we'll see you next Sunday.
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