I’ve gotten back into the jump rope. A half hour of that will straighten you out and it requires a minimum of equipment, space, or worry about distancing measures.
Honestly, I split it into two 15 minute sessions today. But a straight half hour is a good goal for me, thanks! Squeezing it in around being a dad is the real crux.
Otherwise, I run, hangboard, do pushup/pullup circuits, and worry a lot.
Honestly, I split it into two 15 minute sessions today. But a straight half hour is a good goal for me, thanks! Squeezing it in around being a dad is the real crux.
Otherwise, I run, hangboard, do pushup/pullup circuits, and worry a lot.
1) 50 pushups
3) 50 pullups
4) 50 deadlifts w/50 lbs to clean w/ squat to an overhead press
Since I am working from home, I break it up into sets of ten.
-Each suite gets a workout: I go pull-ups, push-ups, squats, sit ups. -Every card is the number of reps you do (J-K is 10, A is 11) -Shuffle deck and flip cards until you finish the deck. -Bonus mini-game of seeing how many cards you can run through before needing to take a break to rest your arms -Extra bonus mini-game of seeing how fast you can finish the deck, my best time is 35 min (dependent on card order from your shuffle)
Rotate this with hangboarding and I have been in better shape during quarantine than when I would just boulder at the gym 4-5 days a week.
-Each suite gets a workout: I go pull-ups, push-ups, squats, sit ups. -Every card is the number of reps you do (J-K is 10, A is 11) -Shuffle deck and flip cards until you finish the deck. -Bonus mini-game of seeing how many cards you can run through before needing to take a break to rest your arms -Extra bonus mini-game of seeing how fast you can finish the deck, my best time is 35 min (dependent on card order from your shuffle)
Rotate this with hangboarding and I have been in better shape during quarantine than when I would just boulder at the gym 4-5 days a week.
Damn, I finally have a use for the Freedom of the Hills deck of cards I got last Christmas!
And Mustard, your calves must be fuckin’ ripped. What’s your vert? Used to do wall jumps for basketball training in 8th grade and I remember being exhausted after 2 minutes and sore for days afterwards. Gained like 7cm on my vert in a couple months, though.
Current setup. I trail run every other day (7ish miles) and do dangleboard workout/planks every day. Trying not to eat and drink out of boredom has been a challenge...
Honestly, I split it into two 15 minute sessions today. But a straight half hour is a good goal for me, thanks! Squeezing it in around being a dad is the real crux.
Otherwise, I run, hangboard, do pushup/pullup circuits, and worry a lot.
Here’s what I’ve been doing for anyone looking for a workout:
:45 on / :15 off Jump rope (JR) / squats / JR / butt kicks / JR / high knees / JR / push ups / JR / lunges. X3 (bout 30 mins)
:30 on / :10 off Mtn climbers / crunches / toe taps / penguins / side crunches left / side crunches right / plank / plank / flutter kicks / leg raises X3 (bout 20 mins)
Then hangboard (max hangs, 40lbs): :07 on / :53 off x3 Rest 5 mins X3
Then hit hit the 10’ horizontal crack machine: go as many times back and forth without falling) as I can, rest 4 mins between sets. Do that 5 times
Brent Kelly wrote: This is genius! Trying it this evening. Thanks!
And Mustard, your calves must be fuckin’ ripped. What’s your vert? Used to do wall jumps for basketball training in 8th grade and I remember being exhausted after 2 minutes and sore for days afterwards. Gained like 7cm on my vert in a couple months, though.
I’m sure my vertical jumps still suck! I think a lot of jump roping has you only jumping a couple inches?
Yesterday I did the jump roping in as solid of a single 30-minute piece as I could while also “watching” the kids. It adds a little!
EDIT: delayed onset soreness in my calves will attest it adds a lot!
He's a beast. Calisthenics are perfect for this type of situation. It's basically getting fit without equipment. Just body movement. Try this ab workout though, it's brutal, especially when you get through it once, and he goes, "okay! 3 more times". Haha.
Lots of hangboarding, if your fingers aren’t strong after this your doing something wrong. Front lever progressions Murphy workouts 2 times a week. 100 pull-ups, 200 pushups, 300 squats and a 2 mile run as fast as you can. Do good form! Misc core and stretching
-Each suite gets a workout: I go pull-ups, push-ups, squats, sit ups. -Every card is the number of reps you do (J-K is 10, A is 11) -Shuffle deck and flip cards until you finish the deck. -Bonus mini-game of seeing how many cards you can run through before needing to take a break to rest your arms -Extra bonus mini-game of seeing how fast you can finish the deck, my best time is 35 min (dependent on card order from your shuffle)
Rotate this with hangboarding and I have been in better shape during quarantine than when I would just boulder at the gym 4-5 days a week.
I just finished a half-deck workout. Big thanks for the suggestion.
I used J/Q/K = 11/12/13
A = 1 but next time will be 14.
I also found that one card at a time was good for the intermediate mobility, but felt frustratingly inefficient, so I started drawing 3 at a time. Also enabled me to strategize my energy and decide if it would be better to reorder them, since maintaining good form is of course of paramount importance
This time, I used:
Hearts = Pushups with twist to engage biceps/pec minor (mnemonic = heart /chest) --Only 1 heart came up this time! Bah! And it was a 3. Disappointing.
Diamonds = V-ups/suitcase crunches/crunches with a twist (mnemonic = abs are the flashy money)
Clubs = Squats (mnemonic = strong legs get you in the ski/dance club)
Spades = Prone Supermans - arms straight out to side, focus on engaging rhomboids and glutes (mnemonic) = these are what I need to *work* on to dig out of my climber's asymmetry/hunchback
Next time, I'll be looking to go for the full deck, and might change it up/mix in some lunges, bicep curls, etc. I'm also now unusually stoked to purchase some free weights.
P.S. Can't recommend Jeff Cavaliere's video's enough. The guy is a brilliant beast, and focused on athleticism rather than aesthetics. Would love to see him and Magnus do a collab video and get Jeff climbing. Jeff is a huge proponent of pull-ups as a top-notch exercise.
Bit late to the party, but that won't stop me! Been socially distanced from gyms since March, and have been dirt broke for most of the past year. So I've had to improvise for strength workouts, luckily cardio just needs a good pair of shoes and some gumption. So here she goes
M-W-F- Distance run for an hour to hour and a half 60-70% 5k pace/ Upper body workout
T-R- Speed run for 30-45 min 80-90% race pace /LB workout
Upper body workout, 4 cycles of 4xmax pushups 4x max pullups 4x30 bent dumbbell rows 4x20 dumbbell shoulder snatch alternate exercises weekly with an equal emphasis on pull/push
Lower Body Workout - Direct rip of Steve Houses free quarantine muscular endurance workout that is posted on Uphill Athlete for everybody to see. 5 min warmup stretch, 20 air squats, 20 burpees, 20 turkish getups, 10 min core variation, 8x10 jumping split squat weighted, 8x10 jumping squat weighted, 3x30 box step-ups weighted, 3x30 forward lunges weighted, 2x30 goblet squat to overhead press weighted, 2x30 kettlebell swings weighted, then as a variation to UH athletes workout (again posted freely on their blog so I'm not stealing money from anyone by posting this) 4x100 air squats 3x25 deadlift
For weights I use 2x 5 gallon coleman jugs that I fill with water to whatever weight I need for the specific movement. Was convenient because I was living in a dry Cabin while I finished college last semester. For deadlifts, bent rows, that sorta thing, I do have weights, but you can supplement resistance with intensity, or just buy some resistance bands.
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