Tag: workout

I get every excuse in the book as to why people can’t make it to a class as often as they should. Let’s face it. We are ALL busy, I get it!  However, if I see you are watching every episode of your favorite show, spending lots of time on social media sites, going out to dinner daily, you get the picture. You are making excuses and could very well be getting in here (I know early morning or late at night is not your preference) OR doing something at home when you can’t make it to class that day is an option!

Of course, the benefits of coaching and the supportive community is what draws us to the gym and my hope is always that you take full advantage of that by getting in for the hour class in person! However, I understand that people have to travel for work or are just too busy some days to come in. People ask me for travel WODs all the time but did you know it is really easy to change the ones we do for a home or hotel version?  Not the ideal way to get it done, but it will get the blood flowing and is way better than taking a few days or a week off!  Maybe your children or significant other will even join you so you have some support.  So, I thought it would be a good time to post some information on ways to take a week of our workouts and change them into home/travel workouts! So let’s do this for this current week!

Monday:
Skill: Push Presses and GHD Sit Ups
WOD: Sumo Deadlift High Pulls and Toes to Bar.

Home/hotel version you could do push presses with dumbbells if you have them or if you are in a hotel with a fitness center. Otherwise, find everyday objects to complete a push press. Grab two water bottles, jars or something, grab a child, a dog or cat, and push press them over your head! Grab your suitcase and press that.  GHD sit-ups sub regular sit ups or v-ups. EASY! For the WOD a SDHP can be subbed with a dumbbell or a KB. If you are traveling use your suitcase or carry on and perform the same exact motion. Grab the handle and get to it. Add or remove items to get a desired weight. T2B sub like we sub in the gym. Lie on the floor hold onto an object (KB, end of a chair, sofa, etc) and pull your legs up to it.

Tuesday:
Skill: Pistols
WOD: AMRAP of running, wallballs, and box jumps.

Pistol work (single leg squats) can be done anywhere, squatting on one leg to any object. If you still don’t have full ones then one leg squat to a chair. Too easy? Use a stair, a child sized chair, ottoman, your raised fireplace hearth. Stand on a chair or stair and lower one leg/toe to floor and then stand back up on the chair or stair.  WOD – running can be done on a treadmill or outside. It doesn’t have to be an exact match on the distance. Typically a 400m run takes an average athlete 2 mins. (100m about 30 seconds, 200m 1 minute, etc).  So run for a 400m run 2 mins then for wallballs you use an actual ball (basketball, kickball, exercise ball, squatting and throwing it against a wall outside or in your house, even if has no weight to it, or grab something heavier and just do the dreaded THRUSTER with it.  Squat it and press it above your head! I do not recommend throwing a dumbbell against a wall or a baby or an animal! Box jumps…find a curb or something outside, jump up to a stair or fireplace hearth in your house. Substitute to step ups or step overs and use a strudy chair and do chair step overs as I would not recommend jumping on up to a chair! Go up and down the stairs in your house a few times.  Or quick step up and downs on just the bottom step.

Wednesday:
Skill: handstand work
WOD: AMRAP of power cleans jerks

Handstand work can be done anywhere using a wall and a few pillows under your head if you want to work on some strict ones or kipping. Just don’t put your foot through your wall. I am not responsible for any damage incurred at your home or in a hotel! Do seated presses with objects to substitute. WOD was cleans and jerks. Again, dumbbells are relatively cheap and can be used for all barbell movements. DBs can be cleaned and can also be used for jerks. So if you miss a lot of classes invest in some to keep around your house and of course hotels almost always have dumbbells. If you don’t have that, grab a broom stick and work on your form and technique or again you can find anything to hold for cleans and push over your head…..traveling….those rolling carry-on bags can be used again for this. Just like when you need to get it into that overhead compartment!

Thursday:
Skill: Backsquats
WOD: Running and Burpees

Doesn’t really get any easier than this. You can find anything to hold across your shoulders and squat. Put a kid on your shoulders and squat with them, if you are strong your husband, wife, significant other….oh and take a picture because that could get interesting! The WOD, well again a no brainer. Running can be done anywhere and of course so can BURPEEEEEESSSSS!!!!

Friday:
Skill: Every minute on the minute of deadlifts, hang squat cleans, and push press
WOD: DB snatches, goblet squats, and runs

Here is another time dumbbells come into play. Deadlifts, hang squat cleans, and push presses can all be done using dumbbells. Don’t have those, again, find some cans, plastic water bottles filled with water, rice, or beans to weigh them down and get to it! Same for the WOD use anything for the dumbbells or objects for the snatches, hold anything of a desired weight for the goblet squat (child or pet again, some heavy books) and obviously for the run…..RUN!!!!

So there you have it!  Can’t make it to a class time? Get up a little early or do a quick WOD when you get home. I guarantee you will finish any of these in less time than you would at the box since there is no talking, late arrivals, etc. slowing down the class. Moral of the story is, stop the excuses and use the knowledge you have when you come to class to modify and adjust to home, hotel, or where ever you may be wanting to get in a workout! It would also be fun for some of you to post your modifications if you do a home WOD to our page so others can benefit from your home workouts.  Spring break is next week for a lot of people so challenge yourself to do a version of our workouts daily while you are gone.  Get creative with things to use instead of a barbell or dumbbell.  Before you post the sitting on the beach/drinking fruity beverage pictures get in a workout.

If you have not subscribed to get the WOD emailed to you daily….do it! Go to the home page and it is right there on the right side, if you are on a computer, or scroll down on your phone to “subscribe to our blog”.  Just enter your email and viola! WOD emailed to you every morning!

A quick list of minimal home equipment ranked in order of importance (in my opinion):
* a pair of dumbbells
* kettlebell
* jump rope
* cheap barbell – get a PVC from Home Depot, fill it with sand, rice, beans etc or don’t and just work with it for your form
* pull-up bar that goes in the doorway
* an old school “step” like used for step aerobics since the height can be adjusted and used for jumps, step ups, etc.

Great places to find these things cheap…Facebook marketplace, Play It Again Sports, Wal-Mart, Amazon, etc.

THANKS FOR READING AND HAPPY WEDNESDAY!