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


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