With not having a gym for 5 months, the Quarantine has taken its toll on me (as it probably has for some of you as well). It could not come at a worse time. We need to re-dedicate ourselves to fitness, starting with me. Personally for me, that means less craft beer and whiskey and more 6am workouts.
Let’s get back to it. We need to be in fighting shape.
Original Post: https://www.americanpartisan.org/2020/01/ap-fitness-challenge/
In keeping with the spirit of the AP Fitness Challenge, I decided to post a Workout of the Day (WOD) every Wednesday to give you, the readers, a challenge to complete. I will be doing them beforehand and posting my results with the WOD. These WODs are not original, new or super secret. You can find lists and lists on the internet and adapt them to what equipment you have – or even if you have no equipment at all. I personally love the book Cross Training 101: Build the Ultimate Athletic Physique, which is where many of the WODs are coming from (I may modify some slightly to make them more relevant to our purposes).
Of course, modify the exercise as needed (i.e. if you cannot run, walk; if you cannot do a push up, do a modified pushup with your knees down OR a wall push up, etc)
Let’s first go over some basic types of WODs:
- As Many Reps As Possible (AMRAP) – Within a certain time constraint, complete as many rounds of exercises as possible
- Every Minute on the Minute (EMOM) – Within a certain time constraint, complete the exercise(s) at the beginning of every minute
- For Time – Complete the workout in the quickest time possible and record your time
- Tabata – Style of interval training where you exercise for 20 seconds and rest for 10 seconds for a total of 8 rounds
- To Failure – Doing reps until you physically cannot do another one
- Pyramid Set – Increasing the number of reps incrementally and then working back down from the peak (i.e. 1-2-3-2-1)
Six sets of:
- 100 meter run
- 5 burpees
- 10 lunges each leg
- 15 push-ups
- 20 sit-ups
Follow the workout with a nice 15 minute stretching session.
Finding workout equipment these days is nearly impossible (i.e. Olympic weights and benches). I managed to find some, but I realize I am in the minority. Moving forward, I am going to be incorporating some simple equipment into the workouts.
- Resistance Bands
- Jump Rope
- Workout Gloves (some might find this more comfortable – I personally don’t, but many friends do.)
If these tools are out of your price range, don’t worry! You can easily go buy a bag of sand at Home Depot, wrap it in 100 mph tape, and it would be functional! You can also pick up some cheap pavers there to use both as cheap weights (duct tape handles on them) or duct tape several together to make weight plates for rucking! You can also pick up a 5 gallon bucket and fill it with bricks for farmer’s carries or use as kettlebells.
The possibilities are endless.