Wondering what the heck is a Donga? 🙂 … these workouts were originally created for female and male VFT Members that work at the mines and live in Dongas (which are transportable buildings with small rooms with beds, some have ensuits in – if you’re lucky). Basically there’s not much room in them.
With more members using these workouts for their offices, their bedrooms, and donga’s I renamed the workout to “No Room To Move”. But VFT Members still like to use the “nick name” Donga Workout.
They’re low impact to suit Donga’s (so you don’t wake up the person next door on the opposite shift for miners) and they won’t annoy family members or work mates. They require no equipment, are designed to create lean muscle and help burn calories and are an effective fast option when you have limited time and space to workout 🙂
————-
No Room To Move Workout (Donga Workout) – Advanced
Perform 2-3 sets of each exercise, depending on time and difficulty.
Perform the first 5 exercises in a row and then repeat them. Then perform the last 3 together and repeat them.
Example:
1-Leg Squat with arms overhead
Push-Ups (advanced variations)
Floor Cobra with Scapular Retraction
Forward Lunges
1-Leg Floor Bridge on tip toes
Quick rest, then repeat:
1-Leg Squat with arms overhead
Push-Ups (advanced variations)
Floor Cobra with Scapular Retraction
Forward Lunges
1-Leg Floor Bridge on tip toes
And then again if you’re able to perform a third round.
Then perform the next three exercises.
Knees to Ceiling Press
Oblique Stabilization Raises on Feet
Slow V-Up Crunch
Quick rest, then repeat:
Knees to Ceiling Press
Oblique Stabilization Raises on Feet
Slow V-Up Crunch
And then again if you’re able to perform a third round.
Take as little “rest” as you need to be able to perform the next set with good form.
Make the movements, when you’re performing your exercises, slow and controlled and focus on good technique and the specific muscles that you should be working during the exercises.
WARM-UP:
For legs, simple movements, such as slow and light marching in place with high knee lifts or slow and controlled butt kicks (alternating legs) to loosen up muscles and increase heart rate a little. Don’t stomp! Keep your steps light.
For your upper body and core use basic movements, such as arm swings, rotational twisting, side bending, or similar movements.
Important: With more advanced or challenging exercises, especially if you’re new to the advanced exercises, perform a warm-up set using the Exercises from the beginner or intermediate workouts.
Also do a little static stretching, primarily for problem areas. Naturally this is different for each person, but if you have certain muscles or joints that commonly feel tight or uncomfortable, they should be stretched before workouts.
THE EXERCISES:
1. 1-Leg Squat with arms overhead: Perform up to 15 reps on each leg OR… Pistol Bench Squat With Medicine Ball – Perform up to 15 reps on each leg – don’t use medicine ball and use very sturdy chair or bed instead of bench)
2. Push-Ups (advanced variations): Perform up to 15 reps
3. Floor Cobra with Scapular Retraction: Perform up to 15 reps
4. Forward Lunges: Perform up to 15 reps each leg
5. 1-Leg Floor Bridge on tip toes: Perform up to 15 reps on each leg
6. Knees to Ceiling Press: Perform up to 15 reps
7. Oblique Stabilization Raises on Feet: Perform up to 15 reps each side
8. Slow V-Up Crunch: Perform up to 15 reps
COOL DOWN/STRETCHING:
When it comes to the cool down the ab/floor exercises at the end are usually are less challenging than the rest of the workout, so they almost act as part of a cool down.
At the end of your workout, use a minimum of 5 stretches: a quad stretch, hamstring/low back stretch, chest stretch, lat/side stretch, and upper back/shoulder stretch. Add other stretches if you have problematic or tight muscles.
[wlsp_jvftbasecontentvaluablebanners]
