The Best Type Of Workout For Every Scenario - PART 2
Back for another round!
Thank you so much to those who took the time to reply to last weeks newsletter and let me know the scenario's that I missed!
Honestly, there are a few I can't believe didn't make the first cut!
But have no fear, I am back, with more workouts, exercise videos, and training tips for the second installment!
The "Don't Wake The Baby" workout.
This is for all my parents trying to get it in early in the morning or during nap time.
The workout: Write down ALL of the equipment you have available. Yoga mats, dumbbells, kettlebells, or maybe just your bodyweight.
Write it down. This is your inventory.
Now write down all the movements you can do that are the most quiet. Chin ups, kettlebell swings, push ups, split squats...the list goes on and on. No grunting, no yelling, just quite movements that don't creek or bang when performed...sorry deadlifts!
Now that you have your exercise bank, match the movements to your equipment. In my home gym the go-to workout is as follows.
A1) Push up
B2) Chin up (eccentric if I need to be extra quiet)
Now, for the sets and reps, match whatever works best for the time you've got. As referenced last week, density sets work well. Also as referenced in this newsletter, countdown sets are the bomb.com!
The "I am just getting started with weight lifting" OR "I haven't lifted weights in a while" workout.
We've all been in this scenario. Hell, to start off 2022, I didn't do my first workout until February 22 (what's up new baby!).
The workout you should be doing? 1 set of 20 reps for 10 movements.
My go-to is this:
2) Single Arm Floor Press (you bet, 20 reps per arm)
3) RDL
5) Split Squat (yes, 20 reps per leg)
6) Flex arm hang (20 seconds worth)
10) Push up (I have been enjoying this close grip variation off of a bench)
The list really keeps going, but what you want to make sure you are doing is alternating upper body and lower body movements the best that you can. What works well about the 1 set of 20 reps is you get a decent amount of training done but scatter that work over a bunch of muscle groups. It's a great way to get it in, get it done, and not beat yourself up too much. A total win if you're just getting started.
The "I want to get my butt kicked" workout.
Not to be confused by the wanna-be Crossfit workout from last week, here is my go-to.
3 sets, resting only as needed
Jump Rope x 50 reps
Push up x 10 reps
Plank Shoulder Tap x 10 reps
*Rest 2 minutes before the next wave of exercises
3 sets, resting only as needed
Side Plank with shoulder raise x 10 reps per arm
*Rest 2 minutes before the next wave of exercises
3 sets, resting only as needed
Bear crawl, forwards and backwards for 30 seconds
Goblet squat x 10 reps
The key to this one is to pick a self limiting (meaning, as you get tired you have a lower chance of injury) movement paired with a strength movement and then wrapped up with some kind of ab or core movement. Because nothing in the movement cluster competes with one another, you can work pretty quickly (which makes your heart rate sing!) but keeps you moving efficiently and safely.
Three more common scenarios...seriously, I can't believe I missed these! I'm glad these scenario workouts are fun to write, I have a feeling there will be a third installment at some point in 2022.