Well, the holiday season is upon us and with that comes parties, family and a noticable lack of time to go to the gym! Well, I’m going to solve all that for you and give you a few workouts you can do at home with nothing but your own bodyweight and maybe a timer.
1. Tabatas – Tabatas are a timing protocol where you will perform an exercise at a very high intensity for 20 seconds and then rest for 10 seconds. You perform that 20-10 combination 8 times for a quick, but intense, 4 minute workout. You can do it with all sorts of different exercises. I like to do it with two exercises and then alternate them. Like Squats and Pushups. Short shuttle runs work well, too.
2. Countdowns – Alternate two opposing exercises like Vertical Jumps and Pushups and do 10 reps of each, then 9 reps of each, then 8 etc. all the way down to 1. If you’re feeling particularly good you can go back up to 10.
3. Hill Sprints – This is simply one of the best, and simplest, workouts you can do. Go to the bottom of a hill. Run up it. Walk down and repeat. Hill sprints are great for conditioning and they’re also much easier on the joints then flat running.
4. My Ten Rep Workout – Very simple. Do 10 reps each of vertical jumps, squats, lunges with each leg, pushups and hold a 20-30 second plank. If you have a pullup bar throw in pullups as well. If you can’t do regular pullups, do jumping pullups. Wait one minute and repeat for 2-4 more sets. You’ve just worked your explosive muscle fibers, legs, hips, arms, shoulders, back and core.
If you have any questions, just let me know. Have a great holiday!
Mitch Rothbardt, CPT, PN Lean Eating Coach 510-754-7113 MitchRFitness@gmail.com www.MitchRFitness.com Discover Your Strength!
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