Here are two workouts you can perform anywhere – no equipment needed.
Perform each exercise back to back (circuit style). Complete as many rounds as possible in 10-15 minutes or complete 5-10 rounds – resting as needed.
High plank flutter
Side plank knee tuck
Plank to deep lunge
Bw good morning
Push ups build upper body strength and stability. There are several variations we can perform from beginner to advanced to improve technique and control.
Its important to begin with an appropriate level of difficulty. Progressing too quickly will lead to poor movement quality and reduce the effectiveness of the exercise. The principles of each progression remain the same – core braced, elbows close to your side, vertical forearm, body in a straight line.
Barbell push up
This variation is great for learning basic mechanics. We can begin with the bar at a comfortable height then lower it over time as strength increases.
Eccentric push up
Begin in a high plank and lower your self down in a controlled manor. When you reach your bottom position, relax and let your body contact the ground. Return to the high plank position in way that’s appropriate for you. The slower you perform these, the more difficult they are.
Band assisted push up
The band provides support throughout the movement. As you lower yourself keep your body in a straight line. Allow the band to stretch in order to receive help on the way up. We can start with a thick band and progress over time to a thinner one.
Perform an eccentric push up then without losing tension push yourself back up to the starting position.
We all have areas that need improvement. Long term progress requires us to address our weaknesses and find solutions. Avoiding these weaknesses will eventually cause progress to slow down or stop.
Here are a few examples:
- If someone has trouble performing a body weight squat correctly, they will not be able to perform a weighted squat correctly. Over time they may get injured due to poor mechanics.
- Taking time to improve technique will increase exercise effective and safety; helping them progress further.
Range of motion restriction
- Missing range of motion at the shoulder joint makes pressing over head difficult. This could lead to injury or lack of progress.
- Taking time to improve shoulder mobility will make the exercise feel better and promote strength gains.
- If someone becomes easily frustrated and impatient when learning new movements it will be difficult to progress.
- Developing a growth mindset will make the learning process more enjoyable – leading to progress in other aspects of life.
Choosing quality over convenience is important when it comes to nutrition. Foods that take time to prepare are generally healthier and contain more nutrients. Yes fast food is convenient (especially for those with a busy schedule), but it comes at a cost.
Consistently consuming these foods negatively impacts your health. Preparation is the key to limit times where a “grab and go” meal is the only option.
Plan your meals in advance. Pick a few days out of the week where you have time to cook – prepare meals for the next fews days and you’re set. Having a schedule written out removes the need to stop at a convenience store on the way home.
Quality food is important for long term health. Give your body what it needs. It will thank you.
Improving your mobility takes daily practice. A few minutes a day can make a big difference in how your body moves and feels. Here are 5 drills you can perform any where to increase range of motion and improve movement quality. Perform 3 or 4 rounds of 10-15 reps of each exercise.
This drill promotes spinal health. Begin in a quadruped position – round your back bringing your spine towards the ceiling, then reverse the motion and arch your back, reaching your sternum towards the ground.
Hip flexor stretch
Our hip flexors get tight from sitting in a flexed position. This stretch puts our hip into extension which is important for walking, running and single leg variations. Keep your core braced and tuck your pelvis under (glute squeezed). Gently rock forward until you feel a stretch in your upper thigh/hip region.
Wall T spine
Our upper backs get stiff from sitting in a rounded position. This drill puts your upper back into extension and improves thoracic spine mobility. Place your hands on the wall and drop your head and chest towards the ground.
Split Stance Adductor
This improves the mobility of your adductors – the muscles that run along the inside of your leg. Begin with one knee down and the other leg out to the side. Keep your core braced and rock back and forth maintaing a neutral spinal.
This drill promotes proper breathing mechanics and body alignment. Press your low back into the ground and raise your hips slightly off the floor. Breath in and expand your trunk 360 degrees. Avoid breathing with your chest.
Its important to become proficient performing basic movement patterns before progressing to more advanced variations. This is a lengthy process that requires hours of practice – repeating the same exercises over and over again.
Thinking of movement as a skill will make this process more enjoyable and lead to more sustained progress. Jumping into advanced exercises without spending time with the basics won’t get us very far – it could potentially lead to injury.
Think of how many swings a professional baseball player has taken off a tee (millions). To you that may seem boring, but to them its a time to refine and improve skills – leading to increased performance on the field. They understand and respect this process.
Trust the basics, they work. Practice them with intent. Trying to perform them perfectly should keep you busy for a while.
Our daily lives are full of distractions. These distractions interrupt and slow our progress. Some we can ignore, but some we give into.
Its difficult to fill out paper work when your phone is ringing every few minutes. Its difficult to eat healthy when your pantry is full of cookies. If you find yourself distracted by something consistently – get rid of it. If it is slowing your progress towards reaching a goal – get rid of it.
If its not there how can it distract you? Until we can learn to say no to distractions or find balance while still make progress – we need to get rid of it.