Yes, it’s a kangaroo, but it hops like a bunny.
Happy Easter and here is a dose of reality…
You won’t be able to out work the amount of sugar that most of us will consume on this wonderful Easter Sunday.
Bless the lord, bless your family and loved ones, but you won’t be able to do it. The damage is done.
Well, maybe you could, if you were training for an Iron Man or some other activity that has a similar caloric expenditure. But most of the population isn’t into the Iron Man scene, so we have to accept that the sugar that we pounded like starved dogs is going to cause some damage.
Sugar and bread are two “foods” that sabotage our internal health and our external aesthetics.
But hot damn if those Reese’s peanut butter eggs aren’t ridiculously good, right? I’m a sucker for peanut butter, as I am sure that some of you reading this are also. It’s a snowball effect if I even eat just one of those things. One turns into two, two into three, and on and on we go. So, I tend to avoid them completely. It would seem like torture for most, but after you dodge sugar for a long enough period of time, you become hyper-sensitive to the sweetness of most candy. The taste is almost too much to handle.
Anyone that has gone cold turkey on sugary snacks will no doubt agree with me here.
Load up the slingshot, aim at the tank…
You’ve probably read about my mandatory rule of training after nights with friends and during the holidays, when food tends to be a little less nutritious than other times of the year. It basically involves me torturing myself after a night of excess. I’m human, it happens.
I have ZERO research to prove that my ability to stay lean over the years has anything to do with these “next day workouts”, but I have to believe that getting up early and grinding through a solid workout has helped to off-set some of the damage.
At the very least, busting through a challenging training session is never a bad thing, right?
Always moving forward, except for holidays. Then we hover. 🙂
Time: >30 minutes
Warm-Up: 10-15 minutes
Workout: 10 minutes (up to 15 minutes when scaled to your training level)
Equipment: Bodyweight and interval timing device of some kind (this one works just fine and it’s free)
- 10 Squats
- 10 Push Ups
- 20 Jumping Jacks
- 10 Alternating Reverse Lunges (5 each leg)
- 10 Burpees (push up + jump)
- 20 Jumping Jacks
* Rinse and repeat without rest between exercises or rounds.
** Complete as many rounds as possible in the time frame that you set for yourself.
*** Don’t stop until the clock hits 10 minutes (or longer if you choose).
The first thing that I want you to notice about a pure bodyweight workout like this (with no equipment present) is the lack of upper body pulling movements. For me, no equipment means no pulling. It’s the sacrifice that you make by using your body mass (and gravity) as the sole source of the training stimulus. If you have access to something that can be used for chin ups, I would place them after the reverse lunges, or better yet, I would move the push ups after the reverse lunges and have the chin ups be placed immediately after squats. Vertical pulling is a much more challenging movement for most people, considering you are pulling your full weight with each repetition. Keeping yourself as fresh a possible before the chin ups will make it a much more enjoyable experience.
Second, attack this workout. It’s 10 minutes of movement. There is no reason to leave anything in the tank early on. This is a variation of short burst training. Your work output in the allotted time frame will largely determine the training sessions effectiveness. Your fatigue levels are going to accumulate as the minutes pass by, so get after it and expect your fatigue to peak toward the final minutes of the workout. Ideally, you’ll experience a large amount of system-wide fatigue around the 8-9 minute mark, leaving you perfectly cooked by the time the beeper sounds.
Third, the jumping jacks are a filler exercise. They are by far the easiest movement in the workout and this is by design. The jumping jacks for a few seconds of active recovery before moving back into the strength based moves. Don’t dog the jumping jacks. Get your arms overhead, feet at least shoulder width on the jump and focus on calming your breath from the previous work performed. Breathe in deep to your belly, and force it out from your belly. Focus.
Fourth, scale the workout to your abilities. Don’t be a hero, yet don’t coast. It’s ten minutes of effort, so if you dog the first five minutes, you’ve lost half of the workout and remained in your comfort zone. If technique breaks or you are not completing a full range of motion for any movement, well, you need to take a breather until you can complete a full range of motion.
Fifth, warm-up. I will do a better job of describing what an effective warm up should look like, but in the mean time, this is a variation of a staple warm up for me…
Cheers to Easter bunnies, kangaroos, family and training hard as punishment for eating junk!