A lot of people think of exercise as a hectic affair. They think of it as a chaotic activity where muscle contraction and retraction along with the violent flow of blood and hormones take charge of the body, pulling and jerking the mind every which way.
But it doesn’t have to be that way.
Exercise can be a serene and mindful activity.
I wouldn’t be surprised if physicists contact me to let me know that they’ve found the theory of everything after doing this exercise, or astrophysicists that they’ve realized why we haven’t been contacted by aliens or chefs that they’ve discovered why bacon tastes so good.
It’s because this workout will give you moments of clarity and insight into yourself and the universe.
On a more serious note, this is a great workout for your legs and core area, and it can be really challenging.
Before you go further to download the workout sheet below, get your shot of motivation by watching my friend Eli doing the workout. Eli’s video has detailed instructions on how to do each exercise and is very entertaining overall, so don’t miss it.
For even more motivation, check out my 53 years young friend Dmitry killing it with this workout. The video is a bit blurry at first, but it gets crystal clear around the 1:26 mark. Dmitry is an inspirational and very cool guy, so don’t forget to subscribe to his channel and check out his other videos.
Last but not least, we have an awesome video by my friend Jaroslav doing the workout. Jaroslav is an absolute beast. It looks like the workout has no effect on him whatsoever.
INSTRUCTIONS
Hold each exercise as long as you can, rest for 20 seconds, then move to the next exercise. Once you finish one round, rest for 30-40 seconds. Do 4 total rounds.
EXERCISES
- Plank Extended
9 Plank Progressions Everyone Should Be Using - Wall Sit
55 Bodyweight Leg Exercises - Superman
A Complete Guide To Bodyweight Back Training - Side Plank
The Ultimate Bodyweight Circuit for Fat Burning
ADVANCED MODIFICATIONS
- Do one-legged wall sits instead of regular wall sits.
- Do extended arm side planks instead of elbow side planks.
BEGINNER MODIFICATIONS
- Do vertical arm planks instead of extended planks.
- During wall sits, feel free to bend your knees at any angle you find comfortable, your thighs don’t have to be parallel to the ground.
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