Quick Sticks: A 30 Minute Holiday Workout

Today was the first workout I had done in 7 days. It was quite an experience so I thought I would share it with you.

We headed out into the crisp, -1° Celcius morning to find a place to do our workout. The cool air seemed to find its way into every exposed crevice, feeling kind of like you were sniffing up small shards of ice.

Seeing as we hadn’t done any formal exercise since we left – other then a whole heap of walking and some exercise of the mouth in the form of tasty eating – we decided that we would keep this workout simple.

The Workout – Quick Sticks

Warm up with a jog to a nice flat area for sprinting along. Follow up with some mobility exercises and dynamic stretches.

Complete five rounds:

  • 40m Sprint immediately followed by…
  • 10× Squats
  • Then walk 40m
  • 10× Push Ups
  • Rest for around 30-40 seconds.

Walk back home and have a good stretch. This should take around 30 minutes total.

Below are some lovely pictures of our training location at the lake near my Auntie and Uncle’s house in Ames, Iowa.

No More Sit Ups: Five Less-Conformative Ideas For Training Abs

If I told you to go train your abs, what would you do?

Some sit ups, or crunches or maybe some fancy machine at the gym that makes your legs go one way and your head go the other?

You wouldn’t be wrong, you would indeed be training your abs, just not as effectively and safely as you might think.

First, we need to understand our abdominals

To get strong abs or a correctly functioning core (ie. a midsection that stabilises and supports your lower spine) you need to train your abs the way they were designed to be used.

Your abdominals consist of four main muscles, your internal and external obliques, your transverse abdominis (or TVA for short) and your rectus abdominis. Of course, other muscles in your lower back and pelvic floor play a part in keeping your midsection stable too.

The easiest way to picture your abs function is to think of straight parallel lines drawn on a piece of paper. Oblique muscle lines are going diagonally, rectus abs lines are going up and down and TVA lines are goining horizontally.

Now when you look at just one set of these lines, you see alone they don’t do much. Therefore isolating and training them by themselves (like what sit ups and machines do) is fairly ineffective and can potentially cause imbalances. However, when you lay all of these lines on top of each other you are left with a wonderfully complex cross-hatching pattern.

Training your abdominals muscles together makes for a much stronger and balanced core.

So how do I do this?

I have four exercises here that will not only whip you into shape but will also give you a mad strong ab region.

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Full Body Crosstraining Workout For The Park (or home)

Got 15 minutes?

Great!

That means you have time to do this workout.

Before you start set up 4 markers in a line 10 metres apart. Don’t know how far 10 metres is? Just take 10 big steps in between each set of cones.

Don’t know what to use as markers? You can use little disc cones or you could just use some makeshift markers like your keys, phone, drink bottle and jumper.

If you are aiming for the harder variation of this workout then you will also want a step or a fence near one of your markers.

This workout is very simple, you are going to do 10 reps of a different exercise on each marker. Once you get to the end you will run back to start and do it again. Go through the whole thing 3 times.

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Hotel Room Workout – 5x5x5

You’ve rocked up to work on Monday morning to have the boss tell you that you are flying interstate for the rest of the week. But that does not mean you can slack off with your training for the week.

Instead, this is a good time to bust out a hotel workout.

Below is a workout that is designed to done in a small area of space. That said you can use this workout on any trip or holiday or even at home like we did. Use it to keep your fitness up while on holiday or as a make up workout at home if you miss your regular workout.

The Workout

Today’s workout involves 5 different exercises. You will do 5 repititions on each exercise a total of 5 times.

The 4th and 5th rounds should be quite taxing. If it’s too easy try constantly completing each round in the same time.

ZOKY Routine

Scroll down to see how to do this exercises.

  • 5 Clapping Push Ups
  • 5 (per side) Plank with hand taps
  • 5 (per side) Side Plank Gravediggers
  • 5 (per side) Jump Lunges
  • 5 Marine Burpees

Beginner Routine

Click the links to view how to do the exercises.

  • 5 Kneeling Push Ups or Push Ups
  • 5 second Plank [count to 5]
  • 5 second Side Plank [count to 5 - both sides]
  • 5 (per side) Reverse Lunges
  • 5 Walkout Burpees

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Push, Jump, Row – 30, 20, 10

Pyramids are a great way to train when you are by yourself. Not only does each round get physically easier as the reps go down, you also get a significant mental boost as you think, ‘Hey, I did 30 reps last round, this round is only 20.’

This is a sneaky way to ‘trick’ yourself into maintaining a tough intensity through out the workout.

The Workout

Today’s workout only takes 10-20 minutes plus your warm up. Pick a level that seems up to your ability. If you have been training 6 months or less, stick with the Beginner routine.

Try to complete the workout in the written order with as little rest between and during sets as possible.

Intermediate/Advanced Routine

  • 30 Push Ups
  • 30 Box Jumps
  • 30 Inverted Rows (pronated grip, knees bent)
  • 20 Push Ups
  • 20 Box Jumps
  • 20 Inverted Rows (pronated grip, knees bent)
  • 10 Push Ups
  • 10 Box Jumps
  • 10 Inverted Rows (pronated grip, knees bent)

Beginner Routine

  • 30 Kneeling Push Ups
  • 30 Squats
  • 30 Prone Pulldowns
  • 20 Kneeling Push Ups
  • 20 Squats
  • 20 Prone Pulldowns
  • 10 Kneeling Push Ups
  • 10 Squats
  • 10 Prone Pulldowns

Exercise Descriptions

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