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.

Elemental Bodyweight Workout A

Follow along with each exercise by clicking the video above.

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

Follow along with each exercise by clicking the video above.

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)

Thunder and Lightning Workout A

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.

Follow along with each exercise by clicking the video above.

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

Follow along with each exercise by clicking the video above.

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)

Recommended equipment

Resistance bands

The bands we recommend 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 one..

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.