Not, I was going to make this evenings workout an HIIT workout but unfortunately I’d forgotten to charge a battery for the gymboss timer. I’d wanted to make this evenings workout bodyweight only as I’d done a kettlebell workout yesterday, since I’d also no battery for the mp3 player (I could have put a DVD on but wanted to workout outdoors), I was left with the deck of cards. This evenings workout was a deck of cards workout. I worked through the deck twice.

First deck was:

Spades = crunches
Diamonds = Jumping Jacks
Hearts = push-ups
Clubs = squat thrusts

Second deck was:

Spades = rustys
Diamonds = quantum jumps
Hearts = push-ups
Clubs = squat thrusts

Repetitions
ace = 11 reps
2 = 2 reps
3 = 3 reps and so on
Jack = 11 reps
Queen = 12 reps
King = 13 reps
Joker = 25 of the previous exercise.

Originally posted 2009-06-13 19:07:31.

This evenings workout was an eclectic mix of bodyweight and dumbbell exercises, including but not limited to, shoulder presses, chest presses, squats, curls, isometrics, squats, squat thrusts, lunges, jumping jacks, curls, different types of push-ups, crunches … including warm up and cool down total workout lasted 45 minutes. Reps are between 16 and 30 depending on the exercise. No rest between exercises. Dumbbells weigh 6kg each.

Originally posted 2009-05-12 19:51:22.

If you’re pressed for time and can’t get to the gym, bodyweight exercises are just what you need.

These exercises aren’t a substitute for a ‘real’ workout they are a ‘real’ workout. If you put in the effort these exercises can completely change your body all on their own. And fast.

Once you start learning about all the different body weight exercises you can do, you’ll see there are endless ways to put bodyweight exercises into routines..

Some great bodyweight exercises you can use include:

Bodyweight squats.
Pushups.
Lunges (forward, reverse, walking, jumping in place).
Mountain climbers.
Jumping Jacks.
Leg raises.
Squat thrusts.
Burpee.

Many bodyweight exercises have a lot of variations. Take the pushup, for example – regular, hands close together, one handed, spiderman pushups, feet elevated pushups, etc. There are hundreds of bodyweight exercises available.

Using your bodyweight alone, you can get your heart rate up, your blood pumping, and get yourself breathing heavily a lot quicker than you’d think.

You can combine the exercises in any way you see fit and adjust the number of reps based on your current ability.

Sample bodyweight workout. Start anywhere and work through:
20 Bodyweight Squats.
20 Pushups.
Plank hold of 30 seconds.
20 Mountain Climbers.
20 Burpees.
20 Jumping Jacks.
20 Sit-ups.
20 Squat Thrusts.
20 Lunges (ten per leg).
Repeat 3 to 4 times.

If you just want a quick and “easy” leg workout try seeing how many bodyweight squats you can do before the burn in your legs forces you to stop.

This was my workout for January 18th 2011.

I have 8′ x 4′ of space at the bottom of my bed in the hotel room I’m staying at this evening and thats all the workout room I need give myself a great workout.

After a quick warm up:

Squat thrusts
Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. 30.

Push ups
Begin in push up position, on knees or toes. Perform 4 push ups, abs in and back straight. On the 5th push up, lower halfway down and hold for 4 counts. Push back up and repeat the series – 4 regular push ups and 1 halfway. 6 times for 30 push-ups.

Tuck Jump
The tuck jump exercise ranks near the top of the list for developing explosive power using only your body weight. 30.

Chair dips
Use two chairs, (or a bed and a chair ) for this excellent tricep exercise. Place two chairs facing each other, about 3 feet apart. Sit on one chair with your hands palm down and gripping the edge of the chair. Place your heels on the edge of the other chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the edge of the chair and lower yourself so your elbows are at 90 degrees. 30.

Jumping jacks
The basic jumping jack is a great cardio and strength training exercise. 30.

Punching Crunch
Just do a standard stomach crunch and at top of crunch do a punch with each arm in the air them back to bottom of crunch and repeat. 30.

Good morning
Bend over while standing till your upper body is parallel with floor then stand up straight again, this works your lower back, (I wouldn’t use any weights with this exercise as personally I think its dangerous to do so, though some people do). 30.

Hindu Squat
Stand with your feet shoulder width apart with your toes pointing forward. Keeping your back straight, lower your body by bending your legs until your thighs are parallel to the floor ensuring your hands are behind your body as you lower yourself. Your heels should rise as you come closer to the floor. When you reach the bottom of the exercise push off your toes, raising your body until standing, this should be a fast explosive movement. You are aiming to perform one repetition as rapidly as possible. As you raise yourself your hands should be infront of your body, parallel to floor. 30.

This was my workout for 29th June. I worked through this routine 4 times.

This workout is a bodyweight and dumbbell circuit. Each exercise is done for 30 seconds time with 30 seconds rest.

* Split dead lift
* Press-ups
* Shoulder press
* Plank
* Dumbbell lunges
* Mountain climbers
* Bent over row
* Side crunches
* Seated Russian twists
* One arm snatch
* Jumping jacks
* Dorsal raise
* Squat thrusts
* Sicilian crunch

I worked through this circuit twice.

Todays workout was done on the beach. Its a nice easy one, 4 sets of 30 squat thrusts, 30 boxers sit ups, 30 push ups, 30 jumping jacks with no rests or breaks, done as fast as possible with good form.

Tabata Intervals are made up of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times (for a total of 4-minutes).

Gymboss Timer Workout: Ran to the local football pitch as a warm up and then performed:

* Burpees x 30 sec (12ish)
* Jumping Jacks x 30 sec
* Mountain Climbers x 30 sec
* Chinnies x 30 sec

Repeat 8x, 30 sec of rest between sets.

The Pit Upper Body Workout starts off with a very brief warm up/stretching period which involves jumping jacks, elephants (Clasp your hands together and go up and down like an elephants trunk), Chain Breakers (Pretend your breaking a chain to stretch out your shoulders), Neck Rotations, Arm Circles, Various Punching techniques (Straights, Hooks, Uppercuts) and Knees.

5 minute combination of burpees and shadow boxing. 30 seconds of burpees, then a switch to shadowboxing, then back again this is to simulate a round of fighting

*45 Second Water Break*

2nd 5 minute round of Burpees/Shadow boxing, switch it up more often (about every 20 seconds). This goes on for 5 minutes.

*45 Second Water Break*

We now go into a Pushup/Punching drill that takes up the bulk of the workout.

For every set of pushups either you do 20 pushups or as many as you can do within about 30 seconds.

After every set of pushups you stand up and throw punches that pertain to the type of pushups you were doing.

The Pushups you do are as follows:

-Basic/Standard
-Wide Shoulder
-Robot
-Kempo/Judo
-Over-Unders
-2 Count
-4 Count
-Decline
-Knuckles/Wrist
-Pit (10 counts, you match the amount of the count with pushups, ex. count 7, you do 7 pushups)
-Halfway
-Basic/Standard again, except at a faster pace

*45 Second Water Break*

Kicking drill that consists of low, mid and high range roundhouse kicks. 20 of each alternating left and right legs.

*45 Second Water Break*

A combination of Freestyle Jump Rope (approx. 1 min straight) and Clap Push ups.

For this drill you go back and forth about 5 times for each part. On the Clap Push ups you start off doing 5 for the first set, 6 for the second….all the way up to 10.

Cool down period of Shadow Boxing.

This concludes the Upper Body Workout.

Deck of Cards:

Suits
* Hearts = jumping jacks
* Diamonds = push-ups
* Spades = stomach crunches
* Clubs = squat thrusts

Repetitions
* ace = 11 reps
* 2 = 2 reps
* 3 = 3 reps and so on
* Jack = 11 reps
* Queen = 12 reps
* King = 13 reps
* Joker = 25 of the previous exercise.

Completed 2 times.