As I am writing this, I am looking out my living room window to all of the glorious snow that is (still) falling. This is the fourth day in about a week that the Kansas City metro area has come to a virtual shut down due to a foot or more of snow. While I love the snow and appreciate what it is doing for our drought-stricken region, I realize that this weather can put people off of their workout program. I can hear it now...
"I couldn't get to the gym."
"I don't have any equipment at home."
"I don't have any space."
"I don't have any time."
"I don't have any money"
The last two I hear all year round. Fortunately (or unfortunately, if you are really looking for an reason to not exercise), I have a workout that will take less than 30 minutes, requires no equipment, and maybe an 7 x 7 area of space. I call it "The 500" and it is deceptively simple. Here it is:
10 burpees
10 squats
10 push ups
Repeat the whole sequence 10 times (10 x 10 x 3 = 300 reps)
Follow with one set of 50 reps of the following core moves:
Hip dips
Bicycle crunches
Pulses
Supermans (50 x 4 = 200. 200 + 300 = 500 reps. That's math, baby)
Note: don't skimp on form. Make sure you are jumping up from the burpees, getting low on those squats and doing full push ups without dropping your head down.
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| Of course, you could always shovel snow. Its like doing hundreds of mini deadlifts. |
I often recommend this workout to my traveling clients, who don't have a lot of space in their hotel rooms. Even if you have access to all the equipment in the world and two hours a day to workout, its a good sequence to time yourself on and see how fast you can do it over the course of several months. Enjoy!
You are the best. I love your new blog!
ReplyDeleteThis is brilliant! I was a bit frustrated this morning by my workout because I didn't have weights in my hotel room and I was trying to use water bottles and my purse and well lets just say it was problematic. I'm totally going to try this one tomorrow morning. Do you have an idea of how many calories this might burn for a 6ft tall woman in her early 30s who weight around 185ish pounds? Love you girl!
ReplyDeleteI would say that, if you push it, you will burn about 300-400 calories in this workout. I do this workout when I am short on time/space/equipment and after you do it once or twice, try timing yourself and get faster each time. Enjoy! Let me know how it goes!!
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