Oh, what? Another home workout? Look, don’t turn your nose up - we don’t know how long we’re in this thing for. So just you bookmark this if you don’t fancy trying it now. But I suggest you do it whenever you feel you want a decent workout.
Elizabeth At Home
This workout comes viaThe Athlete Program, who are delivering home-friendly WODs to their athletes and posting tutorials over ontheir YouTube channel. There are several variations for this depending on what equipment you have available. I have a single 22.5kg dumbbell at my disposal, so I did it like this:
22 - 16 - 10
Alternating dumbbell cleans
*30 second plank hold after each movement
If you’ve got two dumbbells, lucky you. You don’t need to alternate. Use both and stick to the traditional rep range of 21 - 15 - 9. This’ll also work with kettlebells, those bottles filled with stones some poor folk are resorting to, or you could get yourbackpack out and use it for sandbag cleans or weighted squats. If you’ve got no equipment, then you’re going to have to sub for air squats.
Do those dips off of anything - a chair, a coffee table, your sofa; just make sure you get that 90 degree angle. Ne reps are no reps, home or not.
Working out when you’re home alone
One of the things I enjoy most about my training is the social side. Since beingunder house arrest in self isolation, that has obviously got 100% less possible, and while I haven’t really struggled to stay motivated, I’ve struggled to come to terms with the inevitable drop in volume when it comes to exercise.
I read a study today via @wod_science that comparedsome training versus notraining. Although a drop in physical activity will inevitably cause a loss of muscle mass and strength, continuing to move about will counteract that, and will put you in a good position to catch back up when all this madness blows over.
80% of success is showing up
No it isn’t. Woody Allen may have a stack of awards from a long, successful career, but it wasn’t in any sort of physical activity, was it?
Success comes from pushing hard. And pushing hard by yourself can be difficult. So here’s some tips to help you work hard, even when there’s no one to show off to: