January 24, 2017
5 Go To Workout to A quick one
Hi guys sometimes you don’t have all the time in world to workout or your so drained. You just want do quick one, to get moving.
So, I wanted to share my go to workouts, when I’m in a bind or not feeling a big workout but still want to make sure I move on that day.
I made a video about this on facebook the other day. But, this super simple and kinda seems like nothing but it takes a toll.
Every minute just do an exercise for 8-15 reps. Do it as fast as you can , than rest for the rest of the minute.
Example if you for 10 jump squats and it takes you have 15 sec, you take 45 sec to rest.
You do one exercise or a few and alternate for variety.
Do this 10-20 minutes.
This has to be my favorite. Do this one more exercises. Start at reps and work your way down.
Have fun with it. You countdown by 1,2,3,5s.
Here a few example
jump squat 10,9,8,7,6, etc
pushups 10,9,8,7,6 etc
Or do it more circuit style
Each round drop by 2 reps until you get to 2
Especially on summer day this is great. Go to a park, hill or beach. Sprint a distance all out as fast you can. than walk back to where you started do this 6-12 reps or 10-20 minutes
This is a good one if you have weights at home and want quick workout. Even if there not heavy.
A complex is when you do circuit with one piece of equipment do each exercise as fast you can and not putting the implement down until you done every exercises. You can do this 2-5 sets
Example for 10lbs db
Squat and press 10 reps
lunges 10 reps total
bent over rows 10 reps
burpies with db 10 reps
Rest and repeat
Or a simpler one with a kb
kettle bell swing- dead lift and squat press all 12 reps.
Rest and Repeat
5. Flows and freestyle
Exercise and movement doesn’t have to be so structured. Sometimes I just get on the floor and move, how I feel. I’ll do some squat , than go into some mountain climbers, than go into some pushups and just do movements I enjoy.
jump squat 10
bear squat 10
spidr climber 10 total
You could be more creative and flow or do something like that for 5 minutes.
This great wake up in am.