A Week Of Bodyweight Workouts

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

30 Pushups

20 Ab Twist

10 Crunches

Bakers Dozen Circuit

*Complete 2 Rounds. 13 Exercises. 13 Reps Each.

Squat Jacks

Pushups

Knees Up Crunch

Leg Raises

Mountain Climbers

Air Squat

Side Lunge

Burpees

Toe Touch Jumps

High Knees

Squat Jumps

Plank Shoulder Taps

Plank Punches

8 Minute Abs

*Set a running clock. Do each exercise for 60s, then move directly to the next exercise. 

Sit-ups

Ab Twist

Knee In/Outs

Half Get UPS

Flutter Kicks

Reverse Crunch

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…

For custom workouts, sent directly to your phone or tablet, check out the 1 on 1 coaching option of the 1Life1You Fitness Training App

GoWoD Mobility App 1 Month Review

I’ve been wanting to get into a stretching/mobility/yoga routine for a while. I’ve started a few different things, but nothing stuck.

YouTube videos. Nope.

Pinterest posts. Nope.

Doing it myself. Definitely nope lol.

I follow a lot of different athletes, and a lot of high end CrossFit athletes use, and are sponsored by, GOWOD. So, I figured, if it was good enough for some of the fittest people in the world, it has to be at least worth checking out.


It’s an app. Which is great for me, because my phone is an extension of my hand.

Download. 14 Day Free Trial? Yes!

I put in all the basic info about myself, then take the initial mobility test.

It only takes a couple minutes, going through a bunch of different movements and motions. Trying to find out where my strong and weak points are. Once it’s done, it gives an overall percentage of mobility, and my strong and weak points.

My Day 1 Results

As you see, my strong point was my shoulders, and my weak points were my posterior chain.

From there, it built an option for a daily mobility routine (8/15/22 minutes), with a focus on my posterior chain.

It basically tells you to do your homework, and retest in a month.

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Some of the features:

There’s an option for pre & post workout stretching. Where you log in what exercises you’re doing today (squats, deadlifts, bench press, running, etc…) and put you desired time in, and it gives you a routine to do before and after your workout.

You can pick and choose your own routine based on:

TYPE: Massage, Banded Stretching, Stretching

ZONE: Pick a body part to work on, and a list of stretches pop up

TOOL: Choose stretches based on your accessible equipment (Barbell, Foam Roller, Bands, Lacrosse Ball, or nothing)

Overall Thoughts:

I think this is a well put together app and program.

It has a large library of mobility/stretching exercises to do for your full body.

The interface is super easy to use.

It’s not targeted for the commercial gym goer. This app is marketed for CrossFit style training. So, if you’re about machines and cable resistance in the gym, this may not be for you. 

Rating: 8.75/10

I really enjoy the app. I’ve used it almost every day. And will continue to. I say, at least try out the free 14 day trial. 

If you enjoyed this blog review, let me know if I should do more of these. 

Short On Gym Time? Try These Workouts

We all don’t have 2-3 hours to spend in the gym to hit everything we want. Some of us don’t even have an hour to get a workout in.

But these 3 workouts will get you in and out of the gym in under 30 minutes.

All these workouts are based on the AMRAP style of circuit training. AMRAP standing for “As Many Reps As Possible”.

Meaning, you set a timer for the prescribed amount of time, and you complete the circuit as many rounds and reps as you can in that time.

A quick example:
An AMRAP 5Min of 10 Pushups and 10 Squats. You would do those 2 movements for 10 reps each as many rounds as you can in those 5 min.

Got it? Great! Let’s get into these 3 workouts for you to try out.

AMRAP 16 Minutes:
8x Burpees
16x Sit-ups
16x Mountain Climbers
8x Air Squats

This one needs no equipment. All Bodyweight exercises, so you can really do it anywhere!

AMRAP 20 Minutes:
5x Dumbbell Deadlifts
5x Dumbbell Power Cleans
5x Dumbbell Squats
5x Dumbbell Overhead Press
5x Dumbbell Lunges (each leg)

This one requires a set of dumbbells. Though, you can use other equipment, like a barbell, kettlebell, or sandbag.

AMRAP 5 Minutes x2:
A) Power Clean & Press + Burpees
Timer 5 Minutes
Reps: 2, 4, 6, 8, etc.. increasing by 2 reps each round

Rest 2-5 Minutes

B) Squat to Press & Sit-ups
Timer 5 Minutes
Reps: 2, 4, 6, 8, etc.. increasing by 2 reps each round
Note: For Squat to Press (Thrusters), you can use any equipment you want.

Those are 3 quick, yet challenging workouts for you to try out. Let me know if you do and how they went!

These workouts are all available on the ALL ACCESS PLAN of the 1LIFE1YOU FITNESS TRAINING APP