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"What Do I Do When I'm Away From No Bull" (Blog #174)

May 29, 2019

 Now that you're a Member at No Bull Training (or even if you're not), you probably train a few times a week (with us), but you may be uncertain about what to do on the days that you're away from No Bull.  So I compiled a list for you guys.  Our goal for all of our clients is to get you guys moving, looking and feeling great.  This list may help...Enjoy! 

 

Bike 

Hike (Wissahickon, Penny Pack Park, Tyler State, High Rocks, Appalachian Trail, Peace Valley Park, etc) 

Walk (30 Mins a Day) 

Body Weight Circuit 

Lift Weights at your Local Gym 

Yoga 

Swim 

Bench Workout at your Local Park (Every Bench you see do Step Ups, Dips, Push Ups, Etc) 

Kayak 

Meditate 

Roller Blade 

Chop Wood 

Rearrange your Furniture 

Wash Your Car 

Organize your Garage 

Tabatas 

Hill Sprints 

Weighted Vest Hike 

Take the kiddies on a scavenger hunt in the woods 

Take a Train Downtown and Explore 

Get a Massage 

REST 

Cook at Home 

Avoid Eating Out Too Often 

Go Bowling 

Foam Roll / Stretch 

Stay Active 

****

Wash Your Hands More Often 

Floss 

Turn Your Phone Off 

Sleep 

Read Daily (an actual Book) 

Do something Nice for someone everyday 

Drink Mostly Water 

Help a Neighbor 

Take A Vaca 

Stay away from Negative Humans 

Walk Barefoot in the Grass 

 

Healthy Habits....Daily Movement!

 

Here are a few Examples of Workout you can do: 

 

3 GYM WORKOUTS:

 

Day #1:  

 

DB Goblet Squat 

DB Over Head Press (standing)

DB Row

3-4 Sets  /  10-15 Reps /  2 minute Rest (after the 3 exercises)

 

DB Step Ups

Single Leg Glute Bridge   *(SL-SLDL IF advanced)

DB Skull Crushers 

3-4 Sets  /  10-15 Reps /  2 minute Rest (after the 3 exercises)

 

Treadmill:  15 Degree Incline – 3.0 Speed – 10 Minute Walk 

 

Day #2:  

 

DB Split Squats 

Push Ups

Scaption Raises 

3-4 Sets  /  10-15 Reps /  2 minute Rest (after the 3 exercises)

 

DB Dead Lifts 

Lat Pull Down (palms towards you/supinated)

Seated Row

3-4 Sets  /  10-15 Reps /  2 minute Rest (after the 3 exercises)

 

Day #3:

 

Lateral Lunges (alternating/toes straight)

DB Bench Press

DB Curls

3-4 Sets  /  10-15 Reps /  2 minute Rest (after the 3 exercises)

 

Squat with DB Over Head Press (Thruster)

Plank (30 Seconds)

Chin ups (on assisted machine)

3-4 Sets  /  10-15 Reps /  2 minute Rest (after the 3 exercises)

 

 

Treadmill:  15 Degree Incline – 3.0 Speed – 10 Minute Walk 

 

 

IN-HOME:

 

15 Split Squats (Each Leg)

5 - 5 Second Eccentric Drop Push Ups 

30 Toe Touches 

3 X 

 

15 Jump Squats 

10 Crawl Outs 

30 Second Plank

3 X

 

15 Single Leg Glute Bridges (Each Leg)

10 Straight Leg Sit Ups

30 Second Side Planks (Each Side)

3X

 

 

TABATAS:

 

Grab the Tabata App on your Iphone or Just set a timer and do the work to rest ratios from that.  

 

Tabatas are 20 Seconds of WORK / 10 Seconds of REST / 8 Rounds

 

1st Tabata:

 

Plank 20 Seconds on

10 Seconds Off 

Toe Touches 20 Seconds on

10 Seconds Off 

8 Rounds 

 

Now that you’re warmed up, try the 2nd Tabata after a 5 minute rest

 

2nd Tabata:

 

Alternating Reverse Lunges 20 Seconds on

10 Seconds Off

Push Ups 20 Seconds on

10 Seconds Off

8 Rounds

 

3rd Tabata:

 

Crawl Outs 20 Seconds on

10 Seconds Off

Body weight Squats 20 Seconds on

10 Seconds Off 

 

#TeamNoBull

 

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