Someone recently asked me for workouts that could be done from home. The original request was two - ten minute workouts and four - twenty minute workouts; let's up the ante to five each, just to keep things interesting over time.
When I think of home workouts, first thing that comes to mind is little to no equipment --shouldn't be a problem. Some of the workouts may require a little space. When I say a little, I mean get your kids and go outside -neighbors be damned. Oh, yea, and feel free to bring a friend!
Be aware:
First, these aren't easy…they are not meant to be.
Second, I wouldn’t expect to blow the doors off of any of these workouts the first time out; they should leave some room for improvement (and the improvement should be obvious).
Now, for the main event:
10 minute sessions:
Workout #1: T-handle,
dumbell or
kettlebell swings. 10 per minute (rest for the remaining time)
Workout #2: 100
burpee challenge
Workout #3: Find an open field, mark of roughly 20 -30 yards & run as fast as you can; rinse, repeat as many times as you can for 10 miuntes
Workout #4: Find an open field, mark of roughly 20 -30 yards:
high knee skips,
carioca,
side shuffle, broad jumps and sprint. Alternate each as many times as possible for 10 minutes. If you have a medicine ball, perform 10
ball slams after each set.
Are you worried about how to get the medicine ball to where you are after each set? Easy! Carry it with you!
Workout #5: Tabata
high knee DB Press
20 minute sessions:
Workout #6: 10-1-10 Ladders -Start with 10, do each exercise, reduce by one, and start over. Once you get to one, add one back to 10
3-count mountain climbers
or jump lunges
or tuck jumps
Pushups
Pistols (single leg squats; despite the video example, progress to butt-to-calf!)
Glute-Ham Situps (an exercise ball, chair, bench or ottoman can be used in place of GHD machine)
Step up lunges
Using some sort of weight -dumbbells, frozen water jugs, kettlebells...kids, anything.
Perform as many as possible of each for one minute, then move onto the next one (4 minutes total) -rest a minute, then do it again. Rinse, repeat 4 times.
Hands overhead + lunge
Shoulder shrugs
Side bends
Curls
*Rest*
Workout #8: As many sets of 10 as possible
Full situp (weighted, if possible)
Feet up pushups
Thruster
Sumo deadlift high pulls
Workout #9: Crossfit Angie
100 Pushups
100 Situps
100
Body Weight Squats
100 Pullups
**Realizing that not everyone can do a pullup or has the means to do a pullup, another pulling exercise can be performed.
Workout 10: Ross'
ICT Workout 10:
100 Burpees
(2 minute rest)
Tabata Squat (body weight)
Tabata pushups
Now, the hard part has been done; they layout has been established...the easy parts are what most tend to neglect. Remember this phrase... in fact, write it down and tape it to your mirror, your fridge and your toothbrush (and if you can manage, somewhere inside your shower):
"That which is measured, improves"
What does that mean, exactly? It means write it down. Go into detail --write down numbers, write down dates, write down goals and most importantly, write down RESULTS. If you stick with it, you will want to look back and compare performance now to performance then. Get a note pad and WRITE IT DOWN!
Tabata - I will likely cover this in depth in another post, but a Tabata is alternating rounds of 20 seconds of work, followed by 10 seconds of rest, 8 times for a total of 4 minutes. That doesn't sound like a lot, BUT that 20 seconds of work should be executed as if your life depends on it --all out effort!
Feel free to leave any comments or questions and certainly will address them as they come up. :-)
OSU!
-CM
Note: the weight for both the knee ups and knee2chest is weight per leg. I attached weight plates using a pair of Husky Hangalls (right).
