Confused about the “Donga” thing 🙂 … 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”. Â 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 🙂
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No Room To Move Workout (Donga Workout) – Intermediate
Perform 2-3 sets of each exercise.
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
Push-Ups
Floor Cobra with Scapular Retraction
Step Back Lunges
1-Leg Floor Bridge
Quick rest, then repeat:
1-Leg Squat
Push-Ups
Floor Cobra with Scapular Retraction
Step Back Lunges
1-Leg Floor Bridge
And then again if you’re able to perform a third round.
Then perform the next three exercises.
Leg Circles
Oblique Stabilization Hold on Feet
Floor Crunch with Feet Up
Quick rest, then repeat:
Leg Circles
Oblique Stabilization Hold on Feet
Floor Crunch with Feet Up
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.
Perform the exercises slow and controlled and have the focus be on good technique and the specific muscles that should be working during the exercises. This helps maximize the muscular benefit and minimize the unwanted stress on the body.
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OPTION:Â
If you’re new to intermediate level or are crossing from beginners to intermediate.
…You can do 1 set of the beginners workout. Then do the next one or two sets using the intermediate workout. So that would look like this…
Do 1 set of:
Squat
Kneeling Push-Ups
Floor Cobra
Split Squats
2-Leg Floor Bridge
Quick rest, then 2nd set:
1-Leg Squat
Push-Ups
Floor Cobra with Scapular Retraction
Step Back Lunges
1-Leg Floor Bridge
Then again: (if including a 3rd set)
1-Leg Squat
Push-Ups
Floor Cobra with Scapular Retraction
Step Back Lunges
1-Leg Floor Bridge
Do 1 set of:
2-Leg Bent-Knee Hold
Kneeling Oblique hold/raises
Floor Crunch with Back Flattening
Quick rest, then 2nd set:
Leg Circles
Oblique Stabilization Hold on Feet
Floor Crunch with Feet Up
Then again: (if including a 3rd set)
Leg Circles
Oblique Stabilization Hold on Feet
Floor Crunch with Feet Up
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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.
If you have certain muscles or joints that commonly feel discomfort, they should be stretched at least little before workouts.
THE EXERCISES:
Exercise Order:
1. 1-Leg Squat: Perform up to 15 reps on each leg (Options: Bench Squats with Pulse (up to 20 reps) or Pistol Bench Squat With Medicine Ball (up to 15 each leg) – don’t use medicine ball and use very sturdy chair or bed instead of bench)
2. Push-Ups:Â Perform up to 15 reps
3. Floor Cobra with Scapular Retraction:Â Perform up to 15 reps
4. Step Back Lunges: Perform up to 15 reps on each leg   (Options: Reverse Stationery Lunges – Perform up to 15 reps on each leg  )
5. 1-Leg Floor Bridge: Perform up to 15 reps on each leg
6. Leg Circles:Â Perform up to 15 reps. If you can safely do so, otherwise if you’re struggling do less.
7. Oblique Stabilization Hold on Feet: Hold for 30 seconds on each side
8. Floor Crunch with Feet Up:Â Perform around 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. Go here for stretches.
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