Day 21 of the stupid coronavirus shutdown
A. Challenges
Squats = 410
Push ups = rest day
Double unders = 30
10k kb swings = rest day
B. From Guru’s chest
As many rounds as possible in 24 minutes
5 deadlift, medium heavy (60-70%)
30 weighted russian twist, light
20 press, light (strict or push press)
2 minutes running in place (or 400m run, 500m row, 1200m bike)
Target: 5+ rounds
Watch out for the presses, they get heavy fast!
Keep your back straight on the deadlift. If you’re lower back is bothering you (or hopefully BEFORE it bothers you), really focus on straightening up. Take a second, stand up straight, do neutral back, hold netural back while bending down to find your bar, then deadlift.
In the russian twists, try to keep your legs up off the ground the whole time and your body taught, not wiggling around.
Just like the deadlift, focus on a straight back when pressing, ESPECIALLY if you are doing seated press. I have really had to work on straightening my back in these, its so easy to arch! Think about starting with a lighter weight than you think you should with these. I started at 45 and dropped to 35 and even that was maybe a bit too heavy, my arms wore out quickly. Try to start with a weight that you can finish with when you’re tired.
If you are able to go outside and run (or row or bike), do that, 400m 🙂
If you are not able to go outside (or don’t want to), we’re running in place today. Here is a quick video I found that goes over proper running in place https://youtu.be/3OsBk8Xe5Wo?t=46
Running in place was kind of boring, but not as bad as I thought it would be, and once I was tired I started zoning out and didn’t really notice it 🙂
If you’re running in place, don’t forget to move your arms. It is easy to just hold them still, but we’re trying to get as much cardio out of this as we can, so get those arms pumping! 😛
Scaling:
Summary: try not to scale the deadlift or the running, we want to keep the strength and sustained cardio parts intact.
The deadlift and the running are the focus of today’s workout. If you need to scale the deadlift, scale reps, not weight.
Try not to scale the run at all, sustained cardio like this is important and unfortunately harder to come by when we’re all at home 🙁
Go as light as you need to in the russian twists and presses. These are both working your muscular endurance, so doing many of them is more important than doing them heavy.
If you are running in place, the higher you lift your legs the harder they get. If you’re barely lifting your knees, this won’t be too bad, if you’re doing high knees the whole time, you’re going to be exhausted fast.
Modifying:
Deadlift:
We’re working on picking things up from the ground with a straight back.
These can be done with any weights you have, barbell, dumbbells, kettlebells, milk jugs, water bottles, grocery bags filled with laundry, whatever you’ve got! 🙂
If you are using a lighter weight, increase your reps, probably don’t want to do more than 15-20.
Good mornings: back straight, lean over, snap up straight using as much glute and ham as you can, 20 reps.
Russion twist:
These can be done with or without weight.
Ankle touches: 40 reps (less if you need to). A quick video about ankle touches: https://www.youtube.com/watch?v=6DqVnNnAUxU you’re going to have sore obliques tommorrow 😉
Plank: 60-90 seconds. Flex your guts, keep your butt low (not lower than your shoulders though).
Press:
These can be done with any weights you have, barbell, dumbbells, kettlebells, milk jugs, etc…
If you have the space over head, do push press or standing strict press.
If you don’t have the space over head, do seated strict press.
If you don’t have anything to sit on, sit on the floor (now its a z press).
Try to push some kind of weight over head, even if its just a shoe in each hand 🙂
Push ups: on your feet or on your knees, try to touch your chest to the ground and keep your hips straight.
Running:
If you are running in place, the higher you lift your legs the harder it gets. The same goes for your arms, if you are really swinging your arms, it will be a more taxing movement.
If you can run outside, run outside! You can map distances here https://www.freemaptools.com/ or wherever/however you want 🙂
If you can treadmill, bike or row, use those.
Side shuffles: find the longest stretch of open space in a straight line that you can and shuffle from end to end (facing the same direction) for 2 minutes. Get ready for some tired glutes! 🙂
Recent Comments