Tom Rowland Podcast 3 Quarantine Workouts That Can Be Done Anywhere With No Equipment - PHYSICAL FRIDAY #55
We are on day 10 of the April Challenges so that means that you should be adding 1 burpee a day and today we are on 10. If you don’t know about the challenge you can read a full description here.
We also are getting ready to add a little to the breathing protocol and cold showers.
So tomorrow, we move to a 1:00 cold shower, 3 rounds of breathing + 1 additional round where we add a max set of pushups at the end on a full inhale. We continue to add 1 burpee each day.
Since we are all quarantined and limited in space and equipment, here are 3 workouts that can be done anywhere with no equipment. The movements are simple and do not require much room to execute. We will only use the following movements for these 3 workouts:
Burpees, squats, mountain climbers, box jumps, pushups, jumping jacks and split jumps.
I do suggest that you have a stopwatch or download a free HIIT Timer App, CrossFit App or Workout Timer App that includes Tabata.
Workout 1
Tabata Squats
20 seconds work followed by 10 seconds rest x 8. Flow from one movement to the next with no rest between.
Tabata Burpees (8 X 20w/10r)
Tabata Squats (8 X 20w/10r)
Tabata Mountain climbers (8 X 20w/10r)
Tabata Box Jumps (8 X 20w/10r) cooler—or just jump up in the air with knees high
Tabata pushups (8 X 20w/10r)
Workout 2
GPP#2 - From Ross Enamait book Never Gymless
Flow from one exercise directly into the next with no rest. We will rest :30 between rounds. Go as hard as you can for the full :30
Burpees X 30 seconds
Jumping Jacks X 30 seconds
Split Jumps X 30 seconds
Burpees X 30 seconds
Jumping Jacks X 30 seconds
Mountain Climbers X 30 seconds
Perform 5 rounds with 30 seconds rest between each round
One round is 3 minutes.
Workout 3
Race to 150
50/50/40/40/30/30/20/20/10/10
Pushups/Air Squats
I hope you enjoy these workouts that can be done in a very small space. Let me know how you are doing. Podcast@saltwaterexperience.com
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