Tuesday, April 7, 2020

Leg Workout

Here is an at home leg workout for you.  Before starting the workout, make sure you do a proper warm up.  Get the heart rate up for about 2 minutes and then do 5-10 minutes of mobility exercises. 
Examples of mobility exercises:
leg swings
runners lunge with rotation
squatted windmills
straighten and bend the legs

30 front squats using a chair(hands on the seat of the chair in a plank, push your butt back towards your heels so your shins hover over the floor)  This is just like doing front squats using the TRX, but your hands are on a chair.
15/leg single leg runners (just like using the TRX, same position as above, but single leg)
heels on your chair, back on floor, hip thrusts 20-30


Step ups on a chair, keep all reps on one side.  Reps depend on what you have for weight at home.  You decide
squat & curtsey combo, rack the weights at your chest, keep all reps on one side

single leg sit stand using your chair 10-15/leg
deadlifts, you can use a backpack for this or do good mornings instead if you don't have weight

Core
leg raises 20(SLOW THIS DOWN!!)
Russian twists 20/20
side plank 30 seconds per side

You decide how many rounds to do.  If you aren't feeling up to it, do one round of each.  If you are feeling amazing, do 4 rounds of each. 

Just remember, SOMETHING is better then NOTHING!

Mobility

If there's anything you should be doing at home right now......it's mobility.  It doesn't require ANY equipment.  You can do it as many times a day as you wish.  We can all benefit from mobility in our lives especially if you find yourself sitting a lot more these days.

It's way too hard to list the exercises you should be doing at this time.  Not everyone knows the names.  I am going to post some links to videos.  Some of the videos are 10 minutes, some are 30 minutes.  The 10 minute videos, pause them and do a few more reps.

As always with mobility, you must move with a purpose.  You can't rush or flail through your exercises.  You want to push your end ranges but if something doesn't feel good, you don't push as hard. 

Hip Mobility Video
https://youtu.be/BTMlB0hCUQA

General Mobility Video (20 minutes)
https://youtu.be/ZaAeM2xGOzg

Hips & Hamstrings (10 Minutes)
https://youtu.be/7-fICp8UOf8

10 Minute Mobility
https://youtu.be/NmFLL4fvPDo

General Mobility Video(45 minutes)
https://youtu.be/AaQe1N-6uoY

General Mobility Video (30 Minutes)
https://youtu.be/gsipz3nonWU


Please try to do mobility every day!  It's so important to stay mobile during this time.

Deck of Cards at Home Workout

Most people have a Deck of Cards in their house.

So why not use them!!!

You can do all cardio exercises, all strength or a mixture.

Here's an example:
Hearts are burpees
Diamonds are squat jumps
Clubs are push ups
Spades are V ups
Jokers can be one minute wall sit

Aces are 11, jack queen king are all 10.  Whatever you flip, 5 of hearts, you would do 5 burpees.

See how long it takes you to go through the deck!

Other exercises to use:
plank shoulder taps
reverse lunges
sumo squats
sumo squat jumps
thrusters/froggers
high knees as joker
jumping jacks
step hops on your stairs
lunge back & kick
prisoner squats
alternate toe touches
prisoner get ups
roll back to jump up

I could keep going on.....but I'm sure you get it.

Enjoy!

At Home Workouts

Hello everyone,

It's been a while.  We have decided to post some at home workouts for you here.  This is easy access for everyone.  Not everyone has facebook or Instagram to get the online workouts we post there.

Obviously before any of the workouts, you need to do a warm up and some mobility exercises. 

At this time, the most important thing, is to just keep moving.  It's not the time to make gains(ie muscle gains).  It's not the time to try to lose weight.  It's time to maintain and keep our sanity.

It is really hard to put workouts together for everyone, when we don't know what equipment people have at home.  Most of these workouts are going to be full body, legs or core and cardio.  You will use whatever you have available at home.  Chair, wall, carpet, stairs, towels, bags/backpack(filled to give it weight), bands, dumbbells....whatever you have available.

Full Body Workout

3 sets of everything
5 push ups 5 kneeling presses alternate for one minute: 30 seconds kick backs

squat & press 1 Minute: 30 seconds burpees

plank down up pull through 1 Minute: 30 seconds Heisman

2 renegade rows 2 bent over rows alternate for 1 Minute: 30 seconds high knees

reverse lunge & biceps curls 1 Minute: 30 seconds plank jacks

deadlift & upright row 1 Minute: 30 seconds mountain climbers

The following video goes through all the modifications:  https://youtu.be/6iVm5C7Dtu0


Glute Workout

4 rounds
Single leg hip thrust 15/15
Frog pump 30
Disc/towel/stability ball hamstring sliders 20

4 Rounds
High step up on a chair 15/15
Side lying hip raise 30/30
Sumo squats pulse pulse and up 30

4 Rounds
Deficit lunges-use your stairs 15/15
Single leg hip raise- heel on stairs or couch 15/15
Chair L sit & jump up 15


The following video has demonstrations of all the exercises:  https://youtu.be/bLWSWe1z1is


Dirty 30 Full Body Workout

30 reps of everything
jump squats

lunges
push ups
pop squats

low back extension and row
step ups on a chair

dips using a chair
burpees
shuffle squat touch down
volleyball block
push backs

walkout thrusters
lunge & kick ups

The following videos goes through the exercises and any modifications:  https://youtu.be/_y7fJFbTM4g




Full Body - Body Weight only workout

1 minute: walk out to push-up walk back and stand, increase the pushups by one rep each time
30 seconds cardio

1 minute: low back extension and row, add on one row each time
30 seconds cardio

1 minute: 2 lunges and squat jump, increase the squat jump by one
30 seconds cardio

1 minute: tricep dip crab toes touch, increase the dips by one
30 seconds cardio

1 minute jump slam burpee, increase the jump slam by one rep
1 minute: plank down up each arm (or shoulder tap each arm) thruster, increase the thruster


1 minute: roll to stomach and back then knee tuck, increase the knee tucks by one
30 seconds cardio
1 minute: walk out to bear, kick up, walk back squat jump, increase one or the other by one


Here's a video that goes through the workout:  https://youtu.be/ncS-nFkUARE


Full Body - Using Dumbbells

1. Bent over row(add a rep) curl and press 1 min
2. Dumbbell swing(add a rep) push up 1 min
3. Lunge back right left, squat & bicep curl(add a rep) 1 min
4. Walkout push-up(add a rep) walk back grab and stand. 1 min
5. Kneeling cross curl, regular curl(add a rep) 1 min
6. Narrow shoulder press to hinge to kick back (add a rep) 1 min


The following video goes through the exercises: 
https://youtu.be/T_vCohS4Yj0