Quick Sticks: A 30 Minute Holiday Workout

November 9, 2012 by Leave a Comment

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.

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Full Body Crosstraining Workout For The Park (or home)

March 24, 2012 by Leave a Comment

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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Push, Jump, Row – 30, 20, 10

February 14, 2012 by Leave a Comment

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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