{"id":6031,"date":"2020-04-14T03:40:18","date_gmt":"2020-04-13T15:40:18","guid":{"rendered":"http:\/\/blog.local\/?p=6031"},"modified":"2021-05-29T11:09:46","modified_gmt":"2021-05-28T23:09:46","slug":"at-home-work-outs","status":"publish","type":"post","link":"https:\/\/blog.local\/at-home-work-outs\/","title":{"rendered":"At home work outs"},"content":{"rendered":"\n

Now that we’re a few weeks in to this, I’ve started to get a good rhythm, which seems to work.<\/p>\n\n\n\n

Firstly, I’ve been adding in 1-2 5km runs each week. Not worrying about pace. Just getting out there and doing it. <\/p>\n\n\n\n

Typically I’d run 26 weeks\/out of the year according to Nike Run Club. So this is an increase.<\/p>\n\n\n\n

Secondly, my friend Colin (@CJN<\/a>) put me on to the Marsoc Short Card, a series of exercises from the marine core. That you can do anywhere – but I have found doing it outside is better. Here’s a video<\/a> and the list – copied\/pasted from here<\/a>. <\/p>\n\n\n\n

  1. 30 Push-ups<\/li>
  2. 30 Air squats<\/li>
  3. 30 Crunches<\/li>
  4. 10 Burpees<\/li>
  5. 10 Windmills<\/li>
  6. 30 Push-ups<\/li>
  7. 30 Mountain climbers<\/li>
  8. 30 Flutter kicks<\/li>
  9. 10 Burpees<\/li>
  10. 10 Cherry pickers (4-count)<\/li>
  11. 30 Push-ups<\/li>
  12. 30 Star jumpers (or jumping jacks)<\/li>
  13. 30 Back Extensions (\u201csupermans\u201d)<\/li>
  14. 10 Burpees<\/li>
  15. 10 Chain breakers<\/li>
  16. 30 Push-ups<\/li>
  17. 30 Lunges<\/li>
  18. 30 Hello dollies<\/li>
  19. 10 Burpees<\/li>
  20. 10 Trunk twists<\/li>
  21. 3 Max sets of dead-hang pull-ups or flexed-arm hangs<\/li><\/ol>\n\n\n\n

    I copied\/pasted the above in to notes on my phone and loaded the video in parallel in the YouTube app. As wasn’t familiar with all the exercises. <\/p>\n\n\n\n

    First time I tried to do them at the full amount, but couldn’t deliver on the 30 push ups by the end. So adjusted that down to 10 push ups. Then will pull up as I get repetition. This is what makes this exercise great, you can scale it up\/down as you need. <\/p>\n\n\n\n

    You could start with just doing 5 of everything. The rhythm also builds in breaks so the list may look daunting but you get through it quick.<\/p>\n\n\n\n

    Thirdly, I have a bench at home, and kettle bells. <\/p>\n\n\n\n

    \"\"<\/figure>\n\n\n\n

    So I made a work out using that:<\/p>\n\n\n\n