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

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

4 Sprint Workouts To Try Now

Sprints are great. Can be tough, but great. The benefits of doing them are definitely worth it.


Up your cardio. Increase your stamina. Burn a ton of calories (during and after your workout). Increase speed and power. Build muscle. And more…


Here’s 4 Sprint workouts from the ALL ACCESS Plan in the 1LIFE1YOU Fitness Training App


20/10 Intervals

2 Rounds

5 Minute Light Jog

8 Sets: 20s Sprint / 10s Rest (Intensity of Sprint should be an 8-9/10)


Distance Work

5 Minute Warmup Jog

4 Rounds: .25 miles (400m) Sprint – 2 Minutes Rest

2 Rounds: .5 Miles (800m) Sprint – 2 Minutes Rest

5 Minutes Cool down


Ladder Interval

5 Minute Warmup Jog

30s Sprint / 30s Rest

45s Sprint / 45s Rest

60s Sprint / 60s Rest

2min Sprint / 2min Rest

60s Sprint / 60s Rest

45s Sprint / 45s Rest

30s Sprint / 30s Rest

2min Sprint / 2min Rest

30s Sprint / 30s Rest

3 Minutes Cool Down


30s/90s Intervals

5 Minutes Warmup Jog

6 Rounds: 30s Sprint / 90s Walk

3 Minutes Cool Down

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Why YOU Should Be Doing Deadlifts

It’s the ultimate “Picking things up and putting them down” exercise.

Deadlifts are such a huge test of strength. It really comes down to, can you pick that heavy thing off the ground?

Some quick nerdy info on Deadlifts:

1. It’s called deadlift because you are picking up an object that’s dead on the ground with no momentum.

2. Deadlifts (when done properly!) work to strengthen your lower and upper back, glutes, hamstrings, core, forearms, shoulders.

3. Deadlifts (when done properly!) improve your posture. By having good deadlift form, it often translates to everyday living. And having a strong back and core definitely helps with posture.

Ok. So…. How should you properly do a Standard Barbell Deadlift??

1. Stand with your feet midway under the barbell

2. Bend over and grab the bar. Arms about shoulder-width apart.

3. Bend your knees until your shins touch the bar.

4. Lift your chest up and straighten your lower back

5. Stand up with the weight. Focusing on keeping you back straight (no crouching or bending) and arms straight (no curling or shrugging)

6. Hold for a second, then reverse the steps.

7. Congratulations!

We are not going to go down the rabbit hole of all the variations of Deadlifts. Instead, let’s focus on the WHY…

If we are focused on being fit for LIFE (That is the lifelong goal!), then how does deadlifting help with that??

Deadlifting means getting stronger. Getting stronger can mean carrying the groceries into the house, no problem (1 trip even).

Or, helping a friend move. Picking up a couch or dresser is definitely a Deadlift movement.

If you have kids, picking them up is technically a deadlift.

All the way to picking a pen or pencil off the ground.

ALL motions that simulate the process of doing a deadlift.

Or, picking up your friend lol

So, go out there and start adding Deadlifts to your workout (and everyday) routines. And if you need some help putting a workout routine together, you should check out the custom training plan on the 1LIFE1YOUFITNESS Training App.

I make sure everyone is doing some variation of deadlifts. It’ll be wrong not too!

Football Workout Challenge

Football season is officially underway! College and the pros have started up, and I know a lot of you will be sitting at least 3 hours (some, probably ALL DAY & NIGHT) watching football between now and January/February.

I wanted to make up a workout challenge to at least get you up and off your couch during the 3-8 hours you’ll be watching the game(s).

It’s simple. When you see a particular play happen, you do the challenge exercise that goes with it.

For example:

If a quarterback gets sacked, drop and do 10 pushups.

Got it? Good!

Go enjoy the games. Hope YOUR team doesn’t lose 😉

The Spell Your Name Alphabet Bodyweight Workout

I’m a big fan of creative workouts. I know you get results from consistency and following a plan and progressions. But, every now and then, you should break the norm and do something different.

And this is definitely something different!

I came across a version of the SPELL YOUR NAME WORKOUT years ago, and we’ve been doing different versions of it ever since.

This is the fully Bodyweight version. No equipment needed (just something sturdy to do tricep dips on).

How does it work?

1) Take your name (Nick Sherman), and match each letter to the exercise and reps attached.

My name’s workout will go like this:

N- 5 Burpees. I- 10 Toe Touch Jumps. C- 25 High Knees K- 30s Squat Pulses. Then I’ll do my last name, and sheesh!

2) Do the workout.

Alternative ways to do it is, to do multiple rounds of your name.

Or, add in someone else’s name.

When we do it in the studio, I have an Iron Man helmet with a lot of little pieces of paper with different names on them to randomly pick a name.

“Fun” Times lol

Try it out and let me know what you think!

What is HIIT?!

If you’re into fitness at all (I hope so if you’re reading this blog), then you’ve more than likely came across the acronym H.I.I.T., and like me, thought, “Is it HIT or HI-IT?” and “what is H.I.I.T.?”

The first questions answer is “HIT”

The second questions answer is HIIT stands for HIGH INTENSITY INTERVAL TRAINING

HIIT is simply, an interval workout with short periods of intense exercises paired with shorter periods of rest/recovery.

For example:

4 Rounds of

20s Exercise

10s Rest

20s Exercise

10s Rest

HIIT is praised for improving athletic performance (Think of how a football game is played. Short burst of work, rest, repeat), and conditioning. And there are also studies showing HIIT workouts reducing fat mass in your body.

Now, these benefits really only work properly if you are including the HIGH INTENSITY into your training. You need to really push yourself in those intervals to see max benefits.

There’s no standard way of setting up a HIIT workout, but, most use the 2:1 ratio of work:rest. 20s/10s, 30s/15s, etc…

And HIIT workouts can range anywhere from 4 minutes to 30 minutes.

If you think 4 minutes is too short, try a Burpee HIIT workout.

8 rounds- 20s work / 10s rest of just Burpees. Sweat will be pouring!

You can use any exercise you want for a HIIT workout. Put together 3-4-5 exercises for a couple rounds. As long as the INTENSITY is high, you’ll get the benefits of doing HIIT.

In addition to improving performance, better conditioning, and burning more body fat, some other benefits include:

Increase metabolism
Can be done anywhere
No equipment needed
Prevent workout boredom
Betters endurance
Keeps you on a timed schedule
Helps retain the muscle you already have