Fitness in Rodeo: Bodyweight Workouts: What to do when you don't have any equipment.
Fitness is already complicated enough with the overabundance of information out there these days, nonetheless trying to figure out what to do when you don't have a gym. I am going to lay out a quick little list of ways to get the most out of your bodyweight workouts when you don't have time to get to the gym, or simply are travelling and don't have access to a gym. I will also include some basic bodyweight workout ideas to help get ya started!
How To Maximize The Benefits Of Your Bodyweight Workout:
- Focus on Quality of Movement: Everyone has this tendency to complete exercises as fast as they can, not focusing on the actual mechanics of the movement, but rather just getting it done as fast as possible! Take this opportunity to master the movements, focus on completing perfect reps and I think you will be pleasantly surprised when you return to the gym and take the same process to your weightlifting movements. You will find that your form will feel a lot more precise as well as you might find yourself able to lift a little more than you had been!
If you focus on these things during your next workout, bodyweight or not, you will be pleasantly surprised by the results. I am going to add some basic bodyweight exercise routine for y'all to try out and have something to base your future workouts on!! Grab your training buddies and have fun with these.
Bodyweight Workout Ideas(add tempo to these, focus on perfect movement)
- Burpee: Set Clock for 7 minutes, and complete as many reps of burpees in 30 seconds as you can, and rest for 30 seconds. Repeat this for 7 minutes.
- 5 sets: For Quality Reps:
6-10 reps/side Walking High Knees
rest 20 seconds
3-8 reps/side Plank with Abduction
rest 20 seconds
6-10 reps/side Bird Dog(hold 2 seconds per rep)
Rest 60 seconds
- 12 minutes AMRAP: As Many Perfect Reps As Possible.
5 - 8 reps/side Reverse Lunge
rest 30 seconds
20-40 sec Side Plank/side
rest 30 seconds
10-12 reps Glute Bridge w/ 2 sec hold at top
rest 30 seconds
3-10 reps Incline Push Up
rest 60 seconds
*Beginners: 5 reps/side Reverse Lunge/ 20 sec Side Plank/ 10 rep Glute Bridge/ 3-5 reps Incline Push Up
*Intermediate: 6-8 reps/side Reverse Lunge/ 30 sec Side Plank/ 12 rep Glute Bridge/ 5-7 reps Incline Push Up
*Advanced: 8 reps/side Reverse Lunge/ 40 sec Side Plank/ 12 rep Glute Bridge/ 8-10 reps Incline Push Up
- EMOM x 8 Minutes
Minute 1: @20x1; 20 seconds ON; Air Squat
Minute 2: 20 seconds ON Push Up Shoulder Tap
@20x1; 2 seconds down, 0 seconds in the bottom, eXplode Up, 1 sec reset at top!
*EMOM = Every Minute On The Minute
* Set the clock for 8 minutes, in the first minute you will complete 20 seconds of continuous air squats at the tempo prescribed! You will rest with the remaining 40 seconds, then you will complete 20 seconds of push up shoulder taps and rest with remaining time in the minute and repeat until time has expired!