Workout: Hanging knee raises, pushups and jumping jacks

 Here is an upper body workout which I had my trainee perform. The trainee is unable to perform a pull-up and has difficulties performing pushups.


Pull-up straps for a neutral grip

Workout description

The first round consisted of 

  • 2 sets of 5 knee raises while hanging on a pull-up bar using pull-up straps for a neutral grip. The knees should be held in the raised position for 5 seconds and with then slowly released. 
  • 1 full pushup - nose to the floor and full plank. 
  • 20 jumping jacks
Rest until the heart rate falls to below to a suitable and safe level.

The cycle is then repeated but this time, 2 full pushups must be performed.

With each cycle, the number of pushups is increased until 5 full pushups are to be completed. After that a decreasing ladder of pushups has to be completed with each cycle.

Round Hanging knee raises Pushups Jumping jacks
1 2 x 5 1 20
2 2 x 5 2 20
3 2 x 5 3 20
4 2 x 5 4 20
5 2 x 5 5 20
6 2 x 5 4 20
7 2 x 5 3 20
8 2 x 5 2 20
9 2 x 5 1 20
Total 90 15 180


Workout rationale

The hanging knee raises will help strengthen and activate the muscles of the lats, upper back and shoulders, forearms and hand grip and the abdominals. Pull-up straps create instability which enhances the exercise intensity. A neutral grip also reduces stresses on the shoulder joints. (You can perform a normal hang if you do not have pull-up straps).

The pushups will activate and strengthen the pectoral muscles, front deltoids, triceps and abdominals. If you are training another person, do your best to ensure that good form is maintained and that the required number of repetitions be completed, even if a brief rest is required.

The inclusion of the jumping jacks is to provide cardiorespiratory exercise, rest for muscles worked during the hanging knee raises and pushups and to provide a sense of achievement to push the trainee to continue the workout. 

Follow-up and feedback

  • Reinforce the benefits of the workout
  • Identify areas for improvement
  • Recommend that the trainee practice this workout until the next session. The workout can be performed in park or fitness corner. 
  • Suggest extensions and variations to the workout (e.g. 6 knee raises instead of 5, 30 jumping jacks, 20 mountain climbers instead of jumping jacks)

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