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.
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.