Extra Workouts

Don’t have enough time for the gym? Traveling? Looking for more workouts to do for a bigger metabolic boost?

Here are some bodyweight workouts that you can do anywhere. All you need to do is set a stopwatch and get cranking.

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ELEMENTAL SERIES

Elemental Bodyweight Workout A

Perform these following exercises sequentially, resting minimally between exercises and rounds. Perform as many rounds as possible in 15 minutes. Progress the workout by 5 extra minutes each time or aim to beat your previous number of rounds completed.

Exercises:

1. Rolling Plank w/ Arm Raise (10 reps each side)
2. Bodyweight Squat (30 reps)
3. Pushups (As many reps as possible; use an incline for assistance or a decline to make it harder.)
4. Reverse Lunges (15 reps each side)
5. Pushup Position Plank (Hold for 30 seconds)
6. Skater Jump (15 reps each side)

Elemental Bodyweight Workout B

Perform these following exercises sequentially, resting minimally between exercises and rounds. Perform as many rounds as possible in 20 minutes. Progress the workout by 5 extra minutes each time or aim to beat your previous number of rounds completed.

Exercises:

1. Pushup (15 reps; use an incline for assistance or a decline to make it harder)
2. Prisoner Forward Lunge (15 reps per side)
3. Jumping Jacks (30 reps)
4. Front Plank (60 seconds)
5. Lateral Squat (15 reps per side)
6. Deadbug (5 reps each side; hold extended leg for full exhale)
7. Squat (30 seconds)
8. Mountain Climbers (15 reps per side)

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THUNDER/LIGHTNING SERIES

Thunder and Lightning is a form of complex training that involves alternating between intense strength training and power training. Your strength is a measure of the force that your neuromuscular system can create. Strength is the basis that all bio-motor skills are built upon. Therefore, strength-training moves are the THUNDER of the complex training.

Each strength movement is to be completed at a 2-4 second lowering tempo, followed by a one second pause before ascending.

Power is the culmination of both strength and speed. The LIGHTNING part of our complex set is the power training portion. The speed with which you perform these moves is higher (fifteen seconds then follow with a thirty second rest) but the resistance is low to moderate (or at least lower resistance than the strength training portion).

The key to performing the lightning movements is to do them as fast as you can.

Thunder and Lightning Workout A

Set up a timer for 15 minutes and perform exercises sequentially, resting 5 seconds between exercises and rounds. Each subsequent time you perform this workout increase the amount of time allotted for the workout by 3 minutes. Perform each Thunder exercise for 35 seconds. Perform the accompanying Lightning exercise for 15 seconds. Rest only when needed (stop the timer).

Exercises:

• A1 Thunder – Prisoner Squat
• A2 Lightning – Squat Jump
• B1 Thunder – Fire Hydrant
• B2 Lightning – Lateral Shuffle
• C1 Thunder – Pushup Hold
• C2 Lightning – Mountain Climber

Thunder and lightning workout b

Set up a timer for 15 minutes and perform exercises sequentially, resting 5 seconds between exercises and rounds. Each subsequent time you perform this workout increase the amount of time allotted for the workout by 3 minutes. Rest only when needed (stop the timer).

Exercises:

• A1 Thunder – Prisoner Split Squat (15 reps each side)
• A2 Lightning – Split Squat Jump (10 reps each side)
• B1 Thunder – Feet-Elevated Glute Thrust (15 reps)
• B2 Lightning – Skater Jump (30 reps)
• C1 Thunder – Side Plank (6-8 deep breathes each side)
• C2 Lightning – Zip-through (30 reps)

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COVID-19 SERIES

This workout series was inspired from the COVID-19 global crisis. All workouts can be performed with equipment, if available. Here are a couple different templates you can use for the exercises demonstrated in the video:

If your primary goal is fat loss: set a timer for 15-30 minutes and complete as many rounds of all the exercises in circuit-fashion. Keep rest to a minimal. Strive to complete more rounds each time this workout is performed. (N.B. Set the reps/hold time to a challenging number or go to technical failure each round.)

If your primary goal is strength: set an interval timer for 60 seconds of work and 30 seconds of rest. Perform all exercises in circuit-fashion and complete 3 rounds. Progress this by decreasing rest periods by 5 seconds each time this workout is performed.

COVID Workout A

Exercises:

1. Front Plank/1-Arm Plank (0:10)
2. Jumping Jacks/Jump Rope (0:44)
3. Single Leg Glute Bridge (1:10)
4. Single Leg Squat Hold (1:51)
5. Single Leg Chair Squat (2:43)
6. Lateral Squat Jump (4:02)
7. Pushup Hold (4:48)
8. Pushup (5:32)
9. Shoulder Lateral Raise (6:06)

COVID Workout B

Exercises:

1. Pushup Hold Arm Raise (0:14)
2. Skater Jumps (0:44)
3. Lying Lateral Leg Raise (1:25)
4. Squat Hold (2:19)
5. Forward/Walking Lunge (2:53)
6. Alt Split Squat Jump (3:49)
7. Superman Hold (4:25)
8. Bent Over Lateral Raise (5:09)
9. Side Plank (5:49)

COVID Workout C

Exercises:

1. Inchworm (0:14)
2. Fire Hydrant Raise (1:25)
3. Heel Touches (2:05)
4. Single Leg Deadlift (2:38)
5. Glute Thrust (3:38)
6. Mountain Climbers (4:12)
7. Reverse Cross Lunge (4:46)
8. Reverse Crunch (5:40)
9. Burpees (6:14)

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Jazz Series

One of the most overlooked and underutilized aspects of exercise (for fat burning and strength endurance) is the concept of training density. This is simply the result of two specific factors:

1. Volume: This is our total workload for a given workout. Usually it’s written out as sets and reps.
2. Duration: This is the length of time a workout lasts.

The combination of exercise volume and duration equates to training density. The goal with this series is to increase training density with each subsequent workout. This will be done by adding time to each set every week, essentially increasing the amount of volume done.

Complete each group of three exercises below (i.e, 1-3, 4-6 and 7-9) in 6-15 minutes. Progress by adding 3 minutes to each density set every week.

For example, in week 1, set the timer for 6 minutes. Rotate between exercises 1-3 by performing as many good reps as possible hitting the point of muscle burn with each exercise. Minimize rest throughout the set, and keep switching between all three exercises until timer is up. Rest for 1-2 minutes and repeat with exercises 4-6; 7-9; et cetera. In week 2, each density set would be set for 9 minutes… week 3 for 12 minutes… week 4 for 15 minutes.

Exercises:

1. Side Plank (0:12)
2. ISO-DYN* Squat (1:28)
3. Box Breathing (2:05)
4. Jumping Jacks (3:30)
5. 1-Leg Glute Thrust (3:49)
6. Pushup (4:28)
7. Squat Jump (4:47)
8. Birddog (5:11)
9. Alt Cross Lunge (5:53)

* Iso-Dyn: Start off each set with a 20 second isometric hold in mid-position. Perform reps immediately after the hold.

Exercises:

1. Reverse Plank (0:13)
2. ISO-DYN* Pushup (0:53)
3. Box Breathing (1:38)
4. Box Jump (2:44)
5. Inchworm (3:12)
6. Rear Foot Elev Split Squat (4:03)
7. Burpee (4:32)
8. Reverse Crunch (5:02)
9. Superman Extension (5:36)

* Iso-Dyn: Start off each set with a 20 second isometric hold in mid-position. Perform reps immediately after the hold.

Unlike, the other two workouts, this routine does require some external weights. This can be dumbbells, kettlebells, resistance bands and/or various home items.

Exercises:

1. ECCENTRIC* Goblet Squat (0:11)
2. Ab Roller (1:09)
3. Fire Hydrant (1:46)
4. ECCENTRIC* DB Overhead Press (2:26)
5. DB 1-Leg Hip Hinge (3:36)
6. DB Bentover Rear Fly (4:17)
7. ECCENTRIC* Lying DB Tricep Combo (4:44)
8. Overhead Reverse Lunge (5:52)
9. Weighted Glute Thrust (6:31)

*Eccentric: Perform each rep by lowering the weight for at least 5 seconds under control. Press the weight back with regular speed.

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Recommended equipment

It’s good to invest in some home workout equipment. Of course, you can always get in a great bodyweight-only workout, although it’s nice to vary it up, and equipment can also present some different challenges. Start with one piece at-a-time and slowly build up when able.

Here is the list of equipment presented in the video (from least to most expensive):

Baseball/Lacrosse Ball

This is key for some daily soft tissue work. Our ability to recover from challenging workouts gets impaired as we get older. Take the time before/after a workout to roll out your stiff areas (i.e., shoulders, glutes, hips, etc.)

Ab Roller

There’s not much application other than strengthening your abdominals in an anti-extension stability pattern. Although, it’s still recommended because of its nominal cost. And there are numerous ways to regress and progress this one exercise.

Jump Rope

There’s a reason why some of the best conditioned athletes (e.g., boxers and MMA fighters) use this piece of equipment religiously. It’s simple and brutally effective. Buy yourself one and start getting better with it.

Pull-up Bar

Like the ab roller, the pull-up bar is more of a specialist regarding exercise application. Although, it’s a key part of any effective training program since it targets some of the most important muscle groups with regards to function and health. It’s worthwhile to put in the time to get better with pull-ups.

Resistance bands

These are definitely a game changer to any home fitness setup. Bands are true utility players in terms of their application and ability to impact an exercise. These can be used in conjunction with most of the other equipment in this list and they also work well on their own.

It’s definitely recommended to purchase a set of multiple bands in varying widths. Look for bands that are continuous loops, around ¼ of an inch (6 mm) thick and anywhere from half an inch (13 mm) to over 3 inches (7.5 cm) wide. The ones you’ll use most often will be the half-inch wide and 1.25 inch wide versions. The bands in this package are a great option since it includes a variety of different ones.

Your bands are most useful when you’ve got something to anchor them to. One of the easiest ways to do that is with a doorway anchor, which allows you to securely attach one end of the band to a doorframe at any height. You can find a variety of different anchors online at places like Amazon, for less than ten dollars.

Free Weights

Dumbbells. Kettlebells. These are great to have for numerous reasons. If space is limited, look into getting adjustable sets. Like bands, free weights have multiple applications for training the whole body.