-Danielle J. Wommack, Fitness Director

The possibilities for at home workouts with no equipment are endless and have positive
benefits. But if you are looking to add muscle to your body, body weight workouts can fall
short. That is unless you add in one key component – explosiveness. You can use this simple
tool to maximize your results using gravity and, as a bonus, you will also increase your stamina.
Let's look at a specific body weight workout example created by Personal Trainer Brian Nguyen.
Do each exercise for 30 seconds before moving onto the next. After you complete all 12
exercises, rest for 3 minutes. Repeat 3-5 times in total.

1. Squat
2. Squat Jumps
3. Isometric Squats
4. Push Ups
5. Plyometric Push Ups
6. Pause Push Ups (stop for 1 second in the middle of the repetition)
7. Alternating Lunges
8. Split Squat Jumps
9. Isometric Lunge Holds
10. Side Planks
11. Front Plank
12. Hip Bridge

With this routine you will be starting off with a basic bodyweight version of an exercise o set your pace and get your body ready for the more explosive moves. Fatigue should set in during the more explosive moves and that is just what you want for muscle building. The isometric moves add a great finish as your muscles are already fatigued. This means that you will break more muscle cross fibers leading to muscle growth.

While you are dialing in your home workouts, the OVAC personal training staff have been working on their cleaning muscles, deep cleaning our fitness centers and group class rooms. Once OVAC re-opens, nothing will be more important to us that your health and safety, as well as keeping the Club clean. We are ready to do what it takes for you. So, hang in there a while longer and know that we are ready to help.

Please feel free to reach out to me at any time with your fitness or nutrition questions at