The Bankside 'Beat Your Own Body' Workout - 20 minutes
Crunches
Stand with your feet hip width apart. Cross your arms in front of your body. Keeping your weight on your heels bend your knees and lower your hips down. Keep a neutral back and do not let your knees go past your toes.
1 minute of star jumps
Body weight squats
Lie flat on your back with your feet flat on the ground. Place your hands lightly on either side of your head keeping your elbows in. Push the small of your back down in the floor to isolate your abdominal muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement. Don’t use momentum.
1 minute of star jumps
Pull ups
Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your back muscles effectively, rather than your biceps.
Straighten your arms and let your body hang from the bar. You can keep your legs straight or bend your knees and cross your feet. Slowly pull your body up to the bar so that the top of your chest nearly touches the bar and your chin is over the bar. Try to keep your body straight without arching or swinging.
Focus on pulling your elbows down at an angle toward your rib cage. When your Latissimus Dorsi muscles (The muscles that run from under arm pit to your waist) have completely contracted at the top, slowly lower your body to the starting position.
You can use a friend or an instructor to lift your legs slightly if you need help. You can also add weight by using a special Dip Belt.
1 minute of star jumps
Press Ups
Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the ground. When you feel a good stretch in your chest and shoulders hold for 1 second and press up back to the starting position.
1 minute of star jumps