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    Workout of the Month: Off Balance

    3rd August 2020
    bodyweight balance workout

    ALL LEVELS / strength and bodyweight balance workout / 20 mins

    Equipment: exercise mat

    We bring you a high-intensity bodyweight balance workout — a perfect session for those looking to challenge their core strength and balance. We have summed up all you need to know about it.

    Natural movement is not always symmetrical. Even when we are still (sitting or standing), we often favour one side of the body, e.g. leaning on one leg, crossing legs in sitting, etc. Repetition of one-sided movements can result in movement imbalances, which often leads to movement dysfunction and increased injury risk. With this in mind, it’s vital to include asymmetrical movements in your weekly workouts. Such movements will raise your awareness of imbalances and help you to improve on these. Remember, we are not seeking perfection; instead, we are focusing on restoring movement to a functional level with a lower risk of injury.

    In this bodyweight balance workout, you will perform 8 exercises back to back for 3 rounds, taking 20 seconds rest in between each exercise:

    1. Back scale – 30s (15s each leg)
    2. Squat – 30s
    3. One leg floor bridge – 30s (15s each leg)
    4. Push up – 30s
    5. Windscreen wiper – 30s 
    6. Squat jump – 30s
    7. Crab walk – 30s
    8. Burpee – 30s

    Take a 20-second rest between exercises and only 20-second at the end of each round. 

    The only equipment you need is a mat or soft flooring. The workout is accumulative – which means that each successive exercise builds on the previous one, in terms of complexity. The exercises are also paired – asymmetrical followed by symmetrical.

    The workout targets multiple fitness skills across important movement patterns such as hip extension and crawling. The asymmetrical movements will challenge your core through balance, which is further challenged during the next symmetrical movement. As you master the movements with skill, don’t be afraid to add speed – this will significantly increase your heart rate for an added cardio burn. 

    Start your EVOlution

    BODYWEIGHT BALANCE WORKOUT: OFF BALANCE

    EXPERT TIPS

    • Perform each exercise with good form and control
    • Perform the first round at a slower tempo, to master the movements; then add speed as necessary
    • Notice any asymmetry in the first exercise, then work to balance this in the second exercise 
    • If you don’t want to complete the whole workout, consider performing one round as a warmup for other workouts

    Track your progress and make a note of the total number of reps at the end of this bodyweight balance workout  — try to beat it next time.

    BODYWEIGHT BALANCE WORKOUT EXERCISES

    1. BACK SCALE

    30 secs exercise, 20 secs rest

    • Keep your core and glutes tight.
    • Keep weight through center of the foot.
    • Maintain shape.

    2. SQUAT

    30 secs exercise, 20 secs rest

    • Keep your core tight.
    • Drive hips up.
    • Weight through centeR of the feet.

    3. ONE LEG FLOOR BRIDGE

    30 secs exercise, 20 secs rest

    • Keep your core tight.
    • Push arms into floor.
    • Drive your hips up.

    4. PUSH-UP

    30 secs exercise, 20 secs rest

    • Keep your core and glutes tight.
    • Shoulders over wrists.
    • Body in a straight line.

    5. WINDSCREEN WIPER

    30 secs exercise, 20 secs rest

    • Keep your core tight.
    • Push your low back into the floor.
    • Push your arms into the floor.

    6. SQUAT JUMP

    30 secs exercise, 20 secs rest

    • Keep your core tight.
    • Drive your hips up.
    • Bend your knees on landing.

    7. CRAB WALK

    30 secs exercise, 20 secs rest

    • Keep your core tight.
    • Keep your arms straight.
    • Keep your hips low.

    8. BURPEE

    30 secs exercise, 20 secs rest

    • Keep your core tight.
    • Push your hands into floor.
    • Drive your hips up.

    With this bodyweight balance workout you are never caught off balance. Now that you’re done with it, here are some others to try:

    • 12-minute kettlebell workout
    • 10-minute high intensity workout
    • 17-minute whole-body workout
    • 12-minute strength and endurance workout
    • 15-minute circuit training
    • 15-minute strength and endurance circuit workout
    • Strength and endurance workout
    • Push pull squat workout
    • 9 minute Tabata workout
    • High-intensity strength and cardio workout
    • High-intensity barbell workout
    • Deadlift workout
    • Metcon workout
    • Cardio bodyweight circuit
    • Core bag EMOM workout
    • Bodyweight circuit
    • Bodyweight and TRX workout
    • Queenax workout
    • Kinesis workout
    • Summer bodyweight workout
    • Glutes workout
    • 16-minute tabata workout
    • Bodyweight workout for couples
    • 10-minute bodyweight workout
    • High intensity tabata workout
    • Leg workout
    • Kettlebell core workout
    • Barbell workout
    • 10-minute high intensity workout
    • Cardio workout
    • Movement balance workout
    • Core bag workout
    • Kinesis core workout
    • Jumping HIIT workout
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