The Venice Beach-Ready Workout
Adam Friedman is a kinesiologist, nutritionist, certified strength and fitness coach, and a member of the Gold’s Gym Fitness Institute. He also works with celebrities at the world famous Gold’s Gym on Venice Beach, California. While this workout won’t alone turn you into one of the Venice hard bodies, it will keep you from going soft while traveling or stuck in a gym-free locale.
“Having no equipment requires some creativity and diversity with the use of your bodyweight,” he says. “This workout uses specific body positioning while utilizing time under tension to build the slow strength for muscular endurance.” Don't take any rest between exercises, but give yourself 45 seconds between circuits.
Circuit Block 1 (2 sets)
Plank With Hip Rotations: Start in a forearm plank. Keeping your upper body tight, rotate your hips down and towards the ground on the right side. At the bottom of the movement, your hip should just barely tap the ground. Return to starting position, then rotate down and to the left. Do 20 on each side.
Side Plank With Hip Raises: Start in a side plank position with your weight on your elbow and forearm. Dip your hip down to the ground and raise it back up. Do 10 on one side then switch.
Single Leg Bridge Hip Extensions: Lie on your back with one leg out straight and your other heel close to your butt. Using the planted foot, push your hips up towards the ceiling. Return back down, but don’t let your butt actually rest on the ground before raising up again. Do 10 on one side then switch.
Circuit Block 2 (3 sets)
Inch Worm: From a standing position, bend over and put your hands on the ground as close to your feet as possible. Slowly walk your hands away from your feet, so you’re inching into a plank position. If possible, walk your hands beyond your chest and out towards your head. Then walk yourself back to your starting position. Do 15.
Reverse Plank With Single Leg Hip Extensions: Start on your back and push up into a reverse plank position. You should be on your elbows with your torso completely off the ground. Lift one leg off the ground, then switch and lift the other. Do 10 on each side.
Bulgarian Split Squat: Stand in a lunge stance with your back foot up on a chair or ledge. Lower down, making sure your front knee doesn’t move past the toes. Lower until your back knee just barely taps the ground. Pushing through the heel of your front foot, return to the starting position. Do 10 on each side.
Circuit Block 3 (3 sets)
Lateral Push-Ups: This is a regular push-up, but after each push-up you’ll take a “step” to the side with your hands and legs. Do 12 reps, alternating between moving to the left and the right.
Chair Dips: Find a chair and place your palms on the edge of it, facing away with your feet straight out. Lower yourself down, keeping your butt close to the chair and the work in your triceps, not your shoulders. Do 12 reps.
Scapular Wall Slides: Slide down against a wall into a squat. Lift your arms into the “field goal” position, focusing on squeezing your shoulder blades together. Slide your arms up into a Y, then lower back to the starting point. Do 12 reps.
Squat Jumps: Starting in a proper squat position, launch up and into the air, landing back in the original squatting position. For maximum effect, try and get as much air as possible and land as softly as possible. Do three sets of 10.
Circuit Block 4 (3 sets)
Handstand: Kick up against a wall and hold the handstand for 30 seconds.
Isometric Lateral Shoulder Press: Find a doorjamb and push your palms upwards into it, holding for 30 seconds.
Alternating Stationary Side Lunges: Lunge out to the left while keeping your right foot in place. Hold for a second at the bottom before returning to center. Then lunge out to the right. Do 12 on each side.
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