I finally bought a weight vest. If you’re serious about bodyweight training, it’s only a matter of time. Here I demo the xvest. I’m really happy with it. It’s super adjustable, in one pound increments from zero to 40 pounds, and fits really snug with velcro elastic straps around the core. Good stuff!!
Introducing The Wall Walk
This is an exercise I learned from my gymnastics teacher. If you can do a wall walk to start, try getting into the basic backbend or wheel as they call it in yoga. From there lift one hand for five seconds, put it back. Lift the other hand for five seconds, put it back. Then lift a leg, then the other leg. Try to remain fully inflated, and stretch through your upper back as much as possible. You want the pressure on your arms and shoulders, not your lower back. Good luck!
five minutes of intensity
As I’m always trying to think of new ways to mix up the workout, I recently added a little twist to my sets and reps. The idea is simple. Set your stopwatch to countdown from 5 minutes. Then do as many as you possibly can in that five minute period. Short reps, long reps, rest as long as you like. But the total count is what you’re interested in. Keep track. Over time you’ll surely improve your five minute max!!
- pullups – 45
- planche pushups – 80
- floor walk – 140
- handstand shoulder shrug – 80
Those were my numbers. Oh, one other little itty bitty detail. I did these with a my new xvest weight vest loaded with 20 pounds. Now I weigh 145 so that’s about 15% of my body weight. Will have more on the new weight vest next week, so stay tuned.
Put a good size break between your five minute sets or you’ll have nothing left at the end! Good luck!!
Planche Fly on Blocks – fully extended
Refer to the previous week’s video on what I call the planche fly. This week I do the same but on blocks, so balance is more crucial, and you’ll find you can probably do fewer of these than those planche flys.