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.
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.
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…