{"id":43784,"date":"2020-08-03T03:00:00","date_gmt":"2020-08-03T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/bodyweight-balance-workout\/"},"modified":"2020-08-03T03:00:00","modified_gmt":"2020-08-03T01:00:00","slug":"bodyweight-balance-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/bodyweight-balance-workout\/","title":{"rendered":"Workout of the Month: Off Balance"},"content":{"rendered":"\n

ALL LEVELS<\/strong> \/ strength and bodyweight balance workout \/ 20 mins<\/p>\n\n\n\n

Equipment<\/strong>: exercise mat<\/p>\n\n\n\n

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We bring you a high-intensity bodyweight balance workout<\/strong> \u2014 a perfect session for those looking to challenge their core strength and balance. We have summed up all you need to know about it.<\/p>\n\n\n\n

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\u2019s vital to include asymmetrical movements in your weekly workouts.<\/strong> 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.<\/p>\n\n\n\n

In this bodyweight balance workout, you will perform 8 exercises back to back for 3 rounds, taking 20 seconds rest in between each exercise:<\/strong><\/p>\n\n\n\n

  1. Back scale<\/a> \u2013 30s (15s each leg)<\/li>
  2. Squat<\/a> \u2013 30s<\/li>
  3. One leg floor bridge<\/a> \u2013 30s (15s each leg)<\/li>
  4. Push up<\/a> \u2013 30s<\/li>
  5. Windscreen wiper<\/a> \u2013 30s <\/li>
  6. Squat jump<\/a> \u2013 30s<\/li>
  7. Crab walk<\/a> \u2013 30s<\/li>
  8. Burpee<\/a> \u2013 30s<\/li><\/ol>\n\n\n\n

    Take a 20-second rest between exercises and only 20-second at the end of each round. <\/p>\n\n\n\n

    The only equipment you need is a mat or soft flooring.<\/strong> The workout is accumulative \u2013 which means that each successive exercise builds on the previous one, in terms of complexity. The exercises are also paired \u2013 asymmetrical followed by symmetrical.<\/p>\n\n\n\n

    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\u2019t be afraid to add speed <\/strong>\u2013 this will significantly increase your heart rate for an added cardio burn. <\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
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    BODYWEIGHT BALANCE WORKOUT: OFF BALANCE<\/h2>\n\n\n\n

    EXPERT TIPS<\/h3>\n\n\n\n
    • Perform each exercise with good form and control<\/li>
    • Perform the first round at a slower tempo, to master the movements; then add speed as necessary<\/li>
    • Notice any asymmetry in the first exercise, then work to balance this in the second exercise <\/li>
    • If you don\u2019t want to complete the whole workout, consider performing one round as a warmup for other workouts<\/li><\/ul>\n\n\n\n

      Track your progress and make a note of the total number of reps at the end of this bodyweight balance workout  \u2014 try to beat it next time.<\/p>\n\n\n\n

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      BODYWEIGHT BALANCE WORKOUT EXERCISES<\/h3>\n\n\n\n

      1. BACK SCALE<\/h4>\n\n\n\n

      30 secs exercise, 20 secs rest<\/strong><\/p>\n\n\n\n

      • Keep your core and glutes tight.<\/li>
      • Keep weight through center of the foot.<\/li>
      • Maintain shape.<\/li><\/ul>\n\n\n\n
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