Monday, June 18, 2018

Bodyweight Backyard Beatdowns

For the second straight summer, my wife had the opportunity to spend a week at the College Board Advanced Placement grading.  As a result, I have been required to get creative with customizing workouts in the friendly confines of my back patio, in lieu of going to the gym or posting to F3, due to my Dad and work responsibilities.

All of the workouts contain bodyweight-only movements.  The workouts of almost a hybrid of bootcamp and high-intensity interval training (HIIT), as well as other specific workout-style formats.  The only tool need is a timer for some of the workouts; optional resources include music and bug spray or sun block (either of which dependent on the time of day in my backyard).

Also, there is a primary emphasis of maximizing productivity in a short amount of time.

Since many of these workouts have similar movements, I would recommend not performing on consecutive days.  Each workout contained stretching and warm-up (jumping jacks, mountain climbers, etc.). 

Also, huge shout-out to my 2.0's who either were still asleep early in the morning OR respect the request of "Daddy's going to exercise in the back; you two play nice and only come get me if it's an emergency."

Here you go:

Tabata-Style with Double-Time

Tabata workouts typically follow the format of "maximum effort" for 20 seconds, followed by 10 seconds of rest, repeated eight times.

40 seconds of continuous exercise, followed by 20 seconds of rest.

1A Squats
2A Core exercise (alternating after every two rounds)
3A Push-ups

This combination for four rounds, rest for exactly one minute, then repeat four rounds again (eight rounds total).

Ten Party

10 Push-ups
10 Pull-ups
10 Burpees
10 Air Squats

Eight Rounds, constant.

My backyard has our swing-set on the top of a hill, so a hill sprint in included before the 10 Pull-ups and then returning down the hill to progress to Burpees.

30-Minute Push-Up Fest - Every Minute on the Minute (known as EMOM)

The workout consists of push-ups as the primary exercise and a group of secondary exercises, targeting legs and core.

1A 15 Push-ups
2A 10 Air Squats
2B 10 Crunches
2C 10 Lunges (each leg)
2D 10 Arms-high Partial Sit-up
2E 10 Burpees

There are 30 rounds, each beginning every 60 seconds.  The progression is 1A, 2A, rest until minute concludes; 1A, 2B, rest until minute concludes; etc.  Thirty total rounds, every minute on the minute.

Powerball Lottery Beatdown (hyperlinked to another post)

The advantage of these workouts is the convenience that they can be done anywhere, such as an office, living room, hotel room, or backyard.  Furthermore, they can be customized and interchanged with different bodyweight exercises, based on what someone wants to focus on or accomplish.

They are perfect for someone with a hectic schedule who can't make it to the gym on a given day.

Or in my case, when Dad-duty calls.

Thank you for viewing,


The opinions shared in this blog belong to Craig Smith and do not represent the school or district in which he works.

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