Most of us find it hard to get back on the working-out wagon, for a multitude of reasons. I've been there - bored out of my mind at the gym on top of not seeing any results. It took me a few years before I started working out again. Lesson learned - working out should be fun, and more importantly, it should be quick. A bunch of you out there have indicated a preference for working out at your own convenience, without much special equipment. Well then, let's see what we can do, shall we?
[hr] On to the meat of the matter then
Warming Up 400m jog 25 jumping jacks 10 downward-dog-to-upward-dog 30 mountain climbers This is just a sample warmup. As long as you keep it to dynamic movements, and really do get warmed up, and don't do any of that silly static stretching, am fine with it. Workout APrisoner Squats; 15 reps, with a 3-second pause at the bottom, in tension Pushups; 75% of your max-effort pushups (what's the # of pushups you can crank out, if
I ask you a hot guy/girl asks you to do pushups - do 3/4ths of that!) Walking Lunges; 20 on each side Inverted Rows; 10 reps (it depends on your pushups as well. Try to balance both out) This is one total circuit. Pause 30 seconds between each exercise. After you are done with one total circuit, take a 90 second break. Repeat the circuit. Beginners should probably stop at 2 total circuits, you can slowly increase the # of circuits as you get more conditioned and stronger. You should scale the pushups - knee pushups, for example - if you don't have more than 10 pushups. Patience is key - you will get there soon! For the inverted rows, a park bench should suffice. Get under it yo! Workout BBear Crawl, for 30 seconds, take a break for 30 seconds. Frog Jumps, for 30 seconds, take a break for 30 seconds. A bit more intensity would be nice. I couldn't find a better video, so this will have to do for now. Burpees, for 30 seconds, take a break for 30 seconds That's a 3-minute circuit. Repeat this 3-4 times. Workout C Sprints at 80-90% intensity for 20 seconds; walk for 40 seconds Repeat for 10 rounds, for a total of 10 minutes. Stretching post-workoutKeep your static stretching post-workout, rather than pre-workout. Stretch your calves, hamstrings, quads, glutes, and throw in a cat-camel stretch. If you don't what a cat-camel stretch is, it's high time you do. My assistant, Google, can help you out! ### [hr] The Plan
Well, there's three workouts. Find a couple of others, or workout by yourself. Do it at home, or head to the local park. Do A on Monday, B on Wednesday, C on Friday. On other days, chill out. And eat real food at least 80% of the time. You will see results! - Remember to scale the workouts to suit your fitness levels. If you haven't worked out in years, don't jump in and go crazy. Take it easy for a week, see how you feel.
- Almost all exercises can be scaled up or down. Pushups, for example, has easier variations (knee pushups) and harder variations (handstand). Other exercises can be scaled by intensity - work harder to make the exercise harder, relax to make it easier.
- Be consistent.
- Food is fuel. So, fill your tank with proper fuel.
- This workout would be a good start for people wanting to lose some weight, and to improve their strength and conditioning. Advanced trainees will probably blow through this. In that case, scale it up by doing more rounds, or squeezing in more reps in the workout period. I will write a follow-up with some minimal equipment that one can find - like pullup bars etc.
- Warmup before, stretch after. Mandatory!
- A disclaimer: These workouts might not be suitable for all. It is up to you to figure out what works for you, and what does not. Be smart about it! With a client, I take care to understand all their goals, and issues, and deliver a tailored programme. In this case, it is up to you to gauge all that.
- 7 minutes on the warmup, about 10 minutes on the workout, about 5 minutes stretching - 3x a week - comes to a total of little over an hour per week! If you can't swing that, time to take a serious look at yourself.
- To progress in these workouts, you got two options. Add some weight in there, increase it when you are able to destroy the workout with those weights. Or do more rounds.
- Log your workouts, track your progress.
- Too hot outside - you will get used to it. Too cold - uhh, you will get used to it. Or workout indoors.
- If you are in the San Francisco Bay Area, send me an email. We might be able to fit you into a bootcamp, run on Saturdays. It's free!
[hr] A Note About Core "Bro, you haven't said anything about situps" you say. Yep, that's right. That's coz you should be using your core in all these workouts! Here's how - keep your stomach/trunk and back tight, and stable when you are doing any form of exercise. Continue to breathe (short bursts might help). You will find that you are a lot more stable, and efficient. And you workout your core as well, without doing stuff like situps, which are just horrible for your back. But if you still want to throw in some core workout - here you go! [hr] See these coloured buttons under this. Click on them and share the joy. Pretty please! Have a good weekend!