With a lot of races & events being cancelled, or forced to go virtual, Spartan Race sent out an email for a Virtual Spartan Race
A normal Spartan Race is a distance run (distance depends of the level you sign up for), with a bunch of obstacles mixed in during your run.
I love them because of the mixture of needing speed, endurance, strength, and power.
So, a virtual Spartan Race sounded interesting. Instead of obstacles, it was 20+ Bodyweight exercises.
*Start from the Spartan Race website:
- 10 push-ups
- 10 burpees
- 10 mountain climbers (per side)
- 10 jumping jacks
- 10 air squats
- 10 forward lunges (per side)
- 10 hand-release push-ups
- 10 tuck jumps
- 10 plank up-downs
- 10 plank shoulder taps (per side)
- 10 knee slap mountain climbers (per side)
- 10 backward lunges (per side)
- 10 glute bridge raises
- 10 dips
- 10 decline push-ups
- 10 single-leg squats (per side)
- 10 double leg calf raises
- 10-second plank
- 10-second 6-inch leg hold
- 10-second iso-squat
It ended up being a solid workout. Definitely worth trying, if you can.
If running isn’t really an option for you right now, you can try out a few different substitutes:
If you have access to a piece of cardio equipment (rower, elliptical, bike, etc) go for the same 5K distance.
If you have a Jumprope, aim for 1000 single jumps
If Bodyweight exercises in place is what you can do, aim for 200 jumping jacks in place of the run.
Kettlebells are a great tool to have for your workouts. Especially now with a lot of people not in the gym.
Kettlebells can provide a perfect combo of Strength, Conditioning, & Balance.
They are perfect for a home workout. Since you only really need one.
KBs improve core and stability. Helps with mobility, and range of motion. And helps with muscle imbalances (versus a barbell, where your “stronger” side can take over).
Now that I sold you on getting a kettlebell or using one that you have access too, what exercises should you do??
Seriously, they can work the WHOLE body. You can use it in a bodybuilding style workout or a more cross training style workout. Or both.
Here’s a quick video demo, taking you through a handful of strength exercises. Working through the full body.
A couple tips:
Make sure to not go too light. You want to feel like you’re working out and challenging your body.
But, also, don’t go too heavy. Doing single kettlebell movements with a weight too heavy can lead to a quick injury.
Here’s a couple other Kettlebell Workouts to try out.
When I was doing In Person One on One Training, a favorite style of workout was always the days we did Cardio Kickboxing.
While I taught the basic techniques to hit a decent punch and kick, it was so much more than that.
A major thing was the stress relief it provided. To come in a just punch and kick things (mostly me!) was incredibly beneficial to the mood.
Other benefits included:
High calorie burning
Strength training without weights
Better Endurance, Speed, & Power
And another benefit was, you can do it anywhere. Yes, having a punching bag is a plus, but it’s not 100% necessary to get a great workout in.
Shadow boxing is great!
Getting a partner to hold some pads up is great!
It’s really a great overall workout.
Here’s 3 Cardio Kickboxing Workouts you can do anywhere.
Lunges are great!
One of the top tier exercises you can do with or without weight.
Builds strength in your whole lower body (Glutes, Hamstrings, Quads, Calves)
Helps with Stability and Balance.
Also, helps to keep your lower back strong and works your core muscles.
So… lunges are an Ab Exercises too!
If you working out, LUNGES should definitely be on the agenda. And if you’re a part of the 1Life1You Training App, I know you see a variation of lunges every week
I put together a short compilation of 6 Bodyweight Lunge Variations for you to try out.
Check it out here:
While we are all at home in quarantine, I’ve decided to start this series. True stories from my time as a personal trainer.
I’ve been a personal trainer for about 5 years now, and I’ve seen (and heard) a lot of stuff!
A quick background on me:
-Did personal training in a chain gym for about 4 months
-Training from my house and outdoors for about 5 months
-Opened up a private studio to train one on one and in small groups for about 4 years
Some of the stories I’ll tell are motivational, some comical, some just crazy. But, all true.
I’ll be splitting these into 3 story series
Here is Volume 1:
1. “What did we walk in to?!”
2. “Just the warmup”
3. “Wait… that’s NOT your name?”
Here is Volume 2:
1. “The Amazing BoxJump”
2. “Arm Day Gone Bad”
3. “The Disappearing Man
You can also listen to these stories through the 1LIFE1YOU Podcast:
Training Stories Part 1
Training Stories Part 2
Stay tuned, as I’ll continue to tell stories as they come to my mind.
On our last fitness post, I shared a week’s worth of Bodyweight workouts
A Week Of Bodyweight Workouts
This post is for those who have a set of dumbbells to use for their home workouts
We have 2 strength workouts, 2 circuit workouts, and 1 AMRAP style workout
I put them all in graphic form to make it easier for you to save them and try them out. If you do, post them on social, and tag us @1life1youfitness
Another month of social distancing means another month of the gym being closed. So, a bunch of people are stuck to workout at home with no actual workout equipment.
I’m just going to try and help out as best as I can, and share 4, no equipment needed, workouts for you to do.
AMRAP 20 : Descend
*Set a timer for 20 minutes, and complete as many rounds/reps as you can of the following:
50 Jumping Jacks
40 Step Back Lunges
20 Ab Twist
Bakers Dozen Circuit
*Complete 2 Rounds. 13 Exercises. 13 Reps Each.
Knees Up Crunch
Toe Touch Jumps
Plank Shoulder Taps
8 Minute Abs
*Set a running clock. Do each exercise for 60s, then move directly to the next exercise.
Half Get UPS
Leg Raise to PopUps
Toe Touch Reach
EMOM : Burpees +
Set a timer. Every minute on the minute, do the following:
Minute 1: 5 Burpees + Max Reps of Squats
Minute 2: 5 Burpees + Max Reps of Lunge Jumps
Minute 3: 5 Burpees + Max Reps of Plank Walk Outs
Minute 4: Rest
*Repeat 4-5 times*
Try these workouts and let me know how it goes.
My next post will be for those working out at home and have a set of dumbbells…