These are workouts that can be executed without any equipment, in any place you feel comfortable. Here you can find a big collection of many workouts that you can perform at home and keep you fit.
Set a bar and load up on a squat rack at your bottom position.
Start from the bottom and return to the bottom with minimal time
at the top. In this manner perform 5 sets of 7 reps.
Now, with the same load perform 5 sets of 7 reps of the
normal "top to top" squat.
Notes:
1. We call these first squats "bottom to bottoms."
2. You'll need less than your normal 7RM load for this squat.
3. Of course, as always, perfect form or go home.
Two minute standing sprint on the bike.
Five minutes of ab work.
Two minute standing sprint on the bike.
Five minutes of ab work.
Two minute standing sprint on the bike.
Five minutes of ab work.
Notes:
1. Go ALL out on the sprints.
2. Be creative with the ab work. (Borrow from Today's Link)
Pick a different exercise for each of the three efforts and see how
hard you can work for five minutes.
3. No hurry between efforts. Give quality sprints and quality ab work.
Notes:
1. The Tabata Interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times.
2. Take the lowest number of squats from all 8 work intervals as the score for each Tabata effort.
3. Add the three scores from each effort for a total score for the workout.
4. 60 is a good score
Notes:
1. Row a moderate paced 500 and then attempt that pace for the 1K and 2K efforts.
2. Use 1/4, 1/3, or 1/2 your body weight for the lunges depending on your fitness.
3. No resting, none.
Do three sets of chin-ups. Give yourself entirely to this task.
100% Take any rest needed between sets.
Total three sets and submit.
Do three sets of squats on a ten-inch box. Squat to seated, relax, and squat
to stand with no sudden movements or postural shifts. The “landing” should
be invisible to the observer. 50,35,20 reps with one minute break between sets.
Time one hundred push-ups. Submit time.
How many sit-ups (good controlled ones, like the abmat sit-up)
can you do in five minutes? Submit count.
Can you do thirty back extensions without "throwing" a single rep?
If this seem to far you are right.
You are also the victim of our little April Fool's Day Joke.
Actually, today is a rest day. Stretch, play, and relax.
Make it active rest though. Do something active and fun