Conditioning at Home #1

[pkdanno]

(Descriptions and Instructions coming in a bit)

Heres a few exercises you can do at home without any equipment needed at all. Routine, reps, etc will vary from person to person but these are all great things you can do after you get home from school or on that day you can't get outside. You can easily mix in a few while you are doing your homework, going to grab a snack, or watching TV. Sometimes little changes like that will make the difference in your overall training routine and get you more motivated overall.

They are broken down into body sections. (Please note unless you have a pull-up bar or something to hang from you cant do a proper chin/pull so we have left it out for simplicity reasons. It will come in future conditioning updates.)

Warm-up:

Sometimes a warm-up is not required, sometimes it is, depending on what you will be doing, intensity, and how you will be doing it. Sometimes the training itself can become your warm-up if you slowly and gradually work into it. Jumping Jacks and Running on the spot are both very straight forward things that require little to no explanation. Along with these 2 things we suggest first of all moving your joints through their range of motion, shaking body parts around, and generally loosening up. Spending time in front of a TV or desk for long hours and going straight into a routine is generally not advised.

1. Jumping Jack
The only real thing to note about the jumping jack is to not cheat the movement. Make a line through your body and stick to that line as you go up with your arms and out with your legs. Also bringing your arms all the way to the top each time is what we suggest you do, and along with that, a nice wide stance at the top of the motion. Practice trying a simple variation, instead of arms up when legs are spread, start with your legs spread and arms down and continue to legs together arms up and so on.


2. Run on the spot
Start with small hops to loosen up. Let your hands dangle beside you as the blood starts to flow. As you pick up pace and intensity, raise your knees higher and higher to your chest. If you are using this as a warm-up, 30 second of light hoping and loosening up, followed by 3 sets of 30 second jogs will get your heart rate up nice and the juices flowing.



Upper Body:

1. Push-up
You want to always start your push-ups with your body forming a straight line. You'll notice in the first picture the position of the body is straight and the core is activated to stabilize yourself in this position. This is the position you keep throughout the entire push-up. The second and third pictures show how your arms should bend during the movement. You want to have your hands placed beside you at chest level facing forward and as you drop your arms back beside you. This motion should be always controlled, and there shouldn't be any bouncing at the bottom. If you aren't used to this position, start up slow and lean against a counter top or a wall to practice the motion and how it will feel on your triceps.




We also suggest wide push-ups as a helpful variation (please note when during wide push-ups your arms will not fold by your side):
http://www.pkto.ca/images/fitness/push4.jpg
http://www.pkto.ca/images/fitness/push5.jpg

2. Decline Push-ups on Stairs
Same rules apply as with a normal push-up. It is trickier with this movement because your body is slanted downwards and it's easier for your midsection to form a C. You really want to try hard during this move to resist that and keep your body straight during the upwards and downwards phases. As with the other push-up, you want to keep your elbows in fairly close to your body. This push-up will help you get the strength to move to the next progression.



3. Handstand Push-ups



4. Hand Walking




5. Quad down stairs





Core:

1. Quadrupedal Movement



A variation of typical Quadrupedal Movement you see on Parkour sites is the crab walk.



2. Situps




3. Leg raise + Progressions



Progressions if can't do
http://www.pkto.ca/images/fitness/chairsit4.jpg
http://www.pkto.ca/images/fitness/chairsit3.jpg

4. Supermans



Progressions if can't do
http://www.pkto.ca/images/fitness/ext1.jpg
http://www.pkto.ca/images/fitness/ext2.jpg

4. Plank(s)
Front Plank


Side Planks




Lower Body:

1. Wall-sit and hold




2. Calf Raises



After this proceed/mix in to one leg version. Blah
http://www.pkto.ca/images/fitness/calf3.jpg
http://www.pkto.ca/images/fitness/calf4.jpg

3. Shin Raises



4. 1 Leg Squat



5. Leg Extensions

Another view:
http://www.pkto.ca/images/legex2.jpg

Variations



6. Lunges

[Animus Light]

Very nice.

Now... Who is he and how did he get a copy of La Methode Naturelle?

[souljahz_unite]

thnx danno theres some in there ill definately tryy

i was goign to post for quad excerices at home but i htink i found them in this

[Feebriel]

Sweetness. Wen I get some time tonight I'm gonna practice all of these. Thankies muchies, Danno.

[Ricky]

ok, quick question for danno, obviously ur in pretty good shape (outdoing me by far ), was that just from those types of excersizes, bodywieght ones, or do you use weights and stuff too. im trying to get in better shape, add some muscle tothe chest and shoulders, lose the lil bit of flab on the gut, and get the abs i had last summer back, so would bodywieght excersizes do that, or do i need wieghts?

[BULLFROG]

side-note..thats not danno in the pics, thats our friendly german humper aka nobinsor aka ken aka love muffin.

side-note2 : hehehe, blatant promotion of a MN book...gotta love it.

[Animus Light]

[Ricky]

Ok, a better way to word my question, is, would i be able to get in the shape he's in with just bodywieght?

[onegoal...heaven]

wow, amazing.....I can now refer to this...YES!
how the heck did he get that book?

[pkdanno]

Ricky..

Of course you can. A body weight routine + running would do wonders in the long run. You don't need the gym at all to achieve your goals.

Just look at any professional gymnast, they are massively built with insane backs, shoulders and so on.. yet almost all their training is inside a gymnastic gym doing body weight drills. Heres a link:
http://www.shanfan.com/male/malegymn.html

[Harvest]

This is very much appreciated. Definitely adding the ones I don't already do to my routine. Thanks Ken + team.

[pkdanno]

I have to go out of town, and Im going to try to finish these on my commute/there but no promises...

I've also been asked a couple times to write a tutorial on how to strengthen your wrists... Ill get on that asap as well.

Conditioning at Home part 2 has already started as well... That will be up next week.

Work work work... Giving you guys what you need.

[souljahz_unite]

THX danno yur awesome

[Riotstarter_13]

lmao woot woot kenith! He looks so casual doing wall sits reading

[Pk_Mike]

Thanks for the help Danno

[aerphi]

thx danno, ur the best!!1

[jonny]

who is that guy... he's hot.

[Faust X]

Great list...thanks to those who compiled!

[pavi]

[Lone_Wolf]

KENNN!!!

Sweet! =P

Now show us some planche progressions for at home. I want ALL stages so people from beginner to advanced can see how its done!