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.