After much deliberation, the judges finally came to a decision. Let me tell you it was no easy task. Once we decided to put up the challenge I was expecting to get some creative entries, but I had no idea was I going to see such inspiring stuff. And some people try to say there are limits to bodyweight training, HA!
Alexandro is a truly devoted bodyweight practicioner. If you haven’t gotten a chance to check out his website, please do so at acafitness.blogspot.com
Warm Up: Push up Corta Capim Rotations – excellent hip mobilizer as well as dynamic hamstring stretch
Strength: One Arm Pushup Feet on the Ball – a single arm push up by itself is an impressive feat of strength, let alone with your feet on a stability ball. This becomes a serious trunk stabilizer as well as a major counter rotator of the obliques.
Endurance: Frog Stand w Leg Extension – I consider the Frog Stand to be a necessary hand balancing movement for bodyweight training. Rotator cuff endurance has a high carry over to success in other more advanced moves. If you start moving the legs and trunk in any static hold, it becomes much more dynamic as well.
Trunk: Saxon Side Bend Standing on the Ball – Maintaining your center of gravity over your base of support is the definition of stability. It doesn’t get much more unstable than standing on a stability ball – adding in a side bend becomes a serious trunk exercise!
Explosive Power: Ninja Kip Up Pushup – A Kip Up is an incredible explosive spinal extension exercise and a skill that everyone should learn and integrate into their program.
But what put Alexandro’s workout over the edge to land him in first place is how well he executes the moves, making for an awesome video! He’s got all the required elements, with a bunch of creativity and fun mixed in. Check it out: