Putting a tough week of work behind me, here’s this week’s bodyweight training blog post roundup! Lots to cover, so let’s get started.
Lifehacker Australia suggests that squeezing in some quick bodyweight training is the perfect recipe for solving the problem of failing to find time to workout at other times of the day.
I don’t always allow this lack of discipline to beat me, but I believe they know me:
Finding the time to exercise can be a hassle. I’ve found that most people try to hit the gym before or after work, but that means choosing between peeling yourself away from your cosy sheets or training after a day of mental exhaustion from work. There is a third option, however: train at lunch.
A number of my coworkers do a “boot camp” twice a week at lunch. Unfortunately, I’m usually working through lunch–and I still skip my workouts too often, so I think I need to soak this article in myself.
Having said that, for the most part, I like the prescription:
- At least one hour for lunch, four days per week.
- A gym that’s less than 10 minutes away (20 minutes both ways).
- A workout that’s 30 minutes or less.
- All of your gym wear prepped and ready to go, giving you about 10 minutes for a quick shower afterwards.
As a bodyweight fitness enthusiast, I took the liberty of scratching the requirement for a nearby gym. I challenge you to find a spot outside your office where you can do some pushups, L-sits, and squats. Maybe even some pullups if you can find an overhead bar to hang from. A few HIIT intervals. That’s enough to fill up a 30 minute workout. And saving that 20 minutes of driving, you can either extend the workout, or go spend a few minutes eating your lunch!
This is a heartwarming story of a guy who built an obstacle course at home (his 20-acre property) in order to spend more time with his family. I do find it entertaining that the photo accompanying the article depicts Kevin Quinn holding his child up in the air like a kettlebell.
Quinn uses rings, ropes, tires, empty beer kegs, and bodyweight exercises in his own form of a CrossFit workout in his back yard. He works in games of basketball and traditional weightlifting when he’s on site at his ski tour business in Alaska, so there isn’t any lack of resources.
However, though he’s not lacking resources, this is a good illustration that you don’t need a 20-acre property to get in a good workout. Tires, beer kegs and bodyweight exercises don’t cost much; you may have to spend a couple hundred bucks on a pullup bar rig, but compared to the monthly cost of a gym, that investment quickly pays off.
Further in the article, we discover that Quinn (like many CrossFit enthusiasts) follows Paleo, which aligns with the healthy eating mandate we follow at BodyweightLife.
This guy’s one of us!
This is an interesting post for runners.
Those of us following (loosely or closely) the Primal Blueprint are unlikely to be hard core runners, but it’s interesting to see the perspective of a runner towards bodyweight exercises.
Look at the rationale:
We get it: You like to run, not spend hours in a gym. But strength training will help you run your best. The following exercises will help you build strong, powerful, and injury-resistant muscles that will help you power up hills, sprint across the finish, and maintain good running form mile after mile.
First of all, I like to think that no-one actually likes to spend hours in a gym. 🙂
Building power and the ability to sprint once in a while is up our alley, though. I think this is good advice for runners and non-runners.
And look at the exercises the article recommends:
- Mountain Climbers
Even though some of these aren’t in the beginner bodyweight routine I’ve been following, the squat most certainly is a key component and one of the first bodyweight exercises you should learn.
Have a look at this article for some pointers on technique for some of these add-on exercises, and the perspective of someone who is looking at bodyweight training from another perspective.
This is a study from the American Journal of Clinical Nutrition, via Mark’s Daily Apple. This one doesn’t leave much to the imagination–it’s a stark reminder of why you should be cautious with the amount of added sugar you eat:
“These results provide mechanistic support for the epidemiologic evidence that the risk of cardiovascular mortality is positively associated with consumption of increasing amounts of added sugars.”
It turns out that police officers, those looked up to by most honorable citizens, have the same battles we do. They have a hard time finding time to work out too!
I like the suggestions in this article, from extending the shift by an hour and forcing yourself to think of the workout as part of that shift, to being more active during family time (which really maps to Primal Blueprint thinking).
But the last suggestion hits closest to home:
Some days you just can’t hit the gym because life gets in the way. Having a workout you can do at home as a back-up will help keep your fitness on track. Bodyweight squats, lunges, push-ups, burpees, and planks can all be completed in a circuit for an effective workout at home without equipment.
We think that’s a pretty good workout in and of itself as a primary workout, not just a “backup.” But it’s good awareness of bodyweight techniques for a community that probably doesn’t consider them to be an authentic fitness modality.
And for you, dear reader, it’s another perspective on working out with primarily the weight of your own body.
See you next week!