Strength Endurance Exercises... Performed At HomeHow to use your bodyweight to perform strength endurance exercises to burn calories and melt your body fat efficiently at the same time building muscle size or at least maintain it so you can lean and firm thighs, butt, arms, and the list goes on. The secret that many people either don’t know about or misguided is to add a fair amount of resistance with your aerobic training. Here are some exercises using bodyweight and minimal exercise equipment if you choose to. Strength Endurance Exercises: The Tiger Walk (all levels) This exercise is also called the bear crawl even though the bear crawl is done differently which I'll show you in future exercise articles. Talk about an exercise that can be time and cost efficient at the same time burns calories like a furnace which can translate to losing fat and getting a lean body. Here’s how you do it… • On your hands and knees, like a baby crawling pose, except you’ll lift your knees off the floor • Now start moving or should I say Tiger walking by stepping your right hand and left leg or moving the left hand and right leg so you can balance your body • Make sure you don’t hold your breath by breathing normally.
Things to watch for are: • Try not to stick your butt up(This is not a bear crawl exercise) but keep the upper body in straight line with normal lower back curve. Also, don’t slouch your upper back. This exercise has simple steps to follow, but not easy to perform. You’re lifting your bodyweight on your arms and the toes of your feet at the same time you’re moving, Ouch! So, if you can only perform the Tiger walk for few steps, that’s okay, just increase the walks every time you perform the exercise. Here’s an example Strength Endurance Exercises-Routine Monday: 6 Tiger walks Tuesday: 8 Tiger walks Wednesday: OFF (if you choose to) Thursday: 10-12 Tiger walks Friday: 14 Tiger walks Saturday: Off Sunday: 16 Tiger walks On the other hand, if you want more challenge, you can spice it up by performing the exercise this way: • Do 6 Tiger walks followed by 2-4 push ups and then repeat the same pattern. You’ll love it. The exercise can benefit the whole body starting from your feet, thighs, mid-section, chest shoulders and all the way to your hands. And it’s amazingly burn calories like a furnace. Try it for your self to see and feel what I’m talking about. And the beauty of the Tiger walks exercise is you can do it in the comfort and the privacy of your place whether you live in a small apartment or big house, it can be done. And if you choose to exercise it in the outdoor fresh air, like a recreational park or at the sandy beach to impress people and get a fat burning and muscle building workout, then you’re more than welcome. Side Hops (intermediate to advanced level) This resistance exercise works the whole body, the shoulders, abdominals and legs. It also can be strength endurance training if you perform high repetitions (30 and more).
Pose 1- getting ready to hop while holding the chair with firm grip
- With a firm and secured grip, place your hands on elevated sturdy object*, about knee to waist-line height. - Your hands can be shoulder width apart or narrower and your body should be bend close to 90 degree angle - With knees and elbows bent slightly, use your legs and arms to jump form left to right and vice versa The jumping pace from side to side should be fast or explosive style. But if you’re unfamiliar with this exercise, start with a slow pace from side to side, then gradually work your way for faster pace. *For the side hops exercise, you can make use of one of the following objects as long as they’re sturdy and secured: - Sturdy chair - Bed (Corner side) - Bench - Sofa (corner side)
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