"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