Body Building Motivation

Keep Fit At Home – 100 Burpees For 30 Days

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Due to the Coronavirus, I have been working from home and rarely go out nowadays.  As a result, I do most of my exercises indoor.  I had lot of success with the One-Punch-Man Challenge over last 3 months doing 100 push-ups, 100 sit-ups and 100 squats each day.  Recently I found another fitness challenge that is also simple and doesn’t need any additional equipment.  It is called the 100 Burpees for 30 Days challenge.

Chase Barron has been doing this and he has also done a follow-up on how to further improve it.  This is not the normal burpees but a modified crossfit-style burpees.  The goal is to do 100 burpees for 30 days straight – this means 100 burpess each day for 30 days.  You can spread out the exercise over the 24 hours but I like to do mine in one session.  Just do what feels right for you.

What Chase learn from his 30 days round is he sees improvement in body composition, posture, physical ability, lunch capacity and more.

Here’s his first video on “100 Burpees for 30 days” and here’s what happen

After the above, Chase push further and did another challenge.

Here’s his second video on “200 Burpees for 30 days” and here’s what happen

In this second challenge to push himself further, Chase use an interesting Russian training protocol called “Greasing the Groove” (GtG).  See how effective this can work.  In this second video, Chase also shared how to make this routine more interesting and sustainable.

Regardless of which at-home exercise you choose, the main key is to keep working on it.  Give yourself enough rest time to recover as well.  Add in variety (as what I am doing now) so as to sustain your motivation.

Stay health, stay strong!  Enjoy

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10 Best Home Workouts Online To Beat The Coronavirus Blues

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10 Best Home Workouts OnlineDue to the rising Coronavirus outbreak, many offices are encouraging its staff to work from home.  With this, it is important to consider your physical fitness through exercise at home.  Not only will this improve your mental well-being, it is also a welcome break from other daily stress.  You may be about to have a lot more free time on your hands, so whether you have never trained before or you are a gym veteran looking to add some moves to your repertoire, there has never been a better time.  And here’s where this article on the 10 best home workouts online comes in.

We have assembled the best free online resources for at-home fitness for every level of dedication – so, whether you want to fix a dodgy hip or master your first handstand, now is the time.

Here’s the 10 Best Home Workouts Online

Reddit's Bodyweight Fitness CommunityR/BODYWEIGHTFITNESS (Forum)

The quality of information on Reddit’s various communities is variable but bodyweight fitness is one of the best, with a wiki that features FAQs and advice on technique, as well as progressions to nudge you towards tough exercises such as the L-sit and single-leg squat.

There is also plenty of helpful discussion, with regular events such as Form Check Friday that let you upload your efforts via video for more experienced users to critique.

Start with the Recommended Routine, which includes dynamic stretching, strength work and mobility – or, if you are pushed for time, the Minimal Routine.

A word of warning: if you do not want to invest in a pull-up bar, you will probably want a sturdy kitchen table.

Dewey Nielsen YouTube ChannelDEWEY NIELSEN (YouTube)

Mobility expert Nielsen is a specialist in snackable workouts, serving up short drills and skill practice soundtracked by soothing folk music. Your knees will twinge at some of his more advanced progressions – but moves such as the “house cleaning” drill and his squat series are the perfect antidote to three hours on the sofa playing Fifa, while his advanced quadrupedal patterns offer something to do with your eight-year-old when she’s bouncing off the walls after a week in the house.

It is also worth checking out his “valslide” series – use duster cloths or old socks for a more affordable version.

COLE CHANCE YOGA YouTube ChannelCOLE CHANCE YOGA (YouTube)

YouTube has more aspiring yoga gurus than downtown Los Angeles – so the trick is finding one that does not want to make you dry-heave during your downward dog.

Yoga empress Adriene Mishler is certainly worth a shot, but Cole Chance is the connoisseur’s pick, offering simple, useful routines and form advice alongside anatomical insight and just the occasional hint of dry humour.

She also offers deeper tutorials on movements such as the crow pose or wild thing pose, so you will hopefully go back to your regular class ready to show off.

The only downside? Being interrupted by constants ads just when you are getting in the zone.

A Beginner’s Guide to MovNatMOVNAT (Blog)

“Etre fort pour etre utile” – be strong to be useful – was the philosophy of the pioneering French physical educator Georges Hebert, the spiritual forefather of MovNat.

It is something the modern iteration of his “methode naturelle” certainly encourages.

MovNat encourages instinctive, adaptable movement, with gimmicky animal-style drills ignored in favour of the sort of crawling, rolling and leaping we bipeds find most efficient – and core skills such as efficient breathing, carrying and getting up off the ground covered before vaulting, climbing or heavy lifting.

Some content is paid-for, but a free e-book gives you plenty of ground to cover before you will need to reach for your wallet.

ROSS TRAINING (Blog)

This is old-school, but thoroughly modern.

The boxing coach Ross Enamait has been banging the drum for DIY training since before YouTube was invented. Now in his 40s, he is a chiselled living advert for training in a garage with gear that has been duct-taped together.

His blog is full of inspiration for quick workouts – such as the infamous “deck of cards”, where you assign each card suit a movement and then run through them as fast as possible – but it is also worth checking out his Instagram for inspiration on making your own sandbags and ab wheels.

Watch him skipping in deep snow and forget about every excuse you have ever even considered.

GOLD MEDAL BODIES (Blog)

GMB’s founders are gymnasts and martial artists with intimidating levels of coordination and bodily control. But their speciality is simplifying their expertise down into things that anyone can attempt – including mobility routines that will redress all the imbalances you have been cultivating from years of hunching over your phone.

The larger programmes are behind a paywall but resources such as the eight-move hip mobility routine are a fantastic way to make yourself more limber during even the most intense The Boss Baby: Back In Business binge.

If you are feeling more ambitious, there are programmes to start you down the path to learning moves such as the handstand or cartwheel from the comfort of your home.

ATHLEAN-X (Online)

The presentation is not going to be for everyone – do you really want a shirtless American promising you “pec-pulsing” moves on a grey March morning? – but get past the exclamation marks, and the terrifyingly ripped Jeff Cavaliere is a very informative coach, drawing on a background in physical therapy and athletics to offer science-backed training that doesn’t skimp on the tough stuff.

Whizz through his Master Tip series to learn about the mistakes most people make in their training, then head to his bodyweight workouts to put it all into practice.

Be honest, the first thing you click will be Abs Like Stallone!

CROSSFIT.COM (Online)

You’ve heard of CrossFit, of course – because the first rule of CrossFit is you have to talk about CrossFit – but with workouts increasingly involving rowing machines, barbells and shuttle runs, they are not always small-space suitable.

Fortunately, the main site now offers an entry-level home alternative on training days – you will still need some outsize water jugs – while spin-off sites such as WODwell.com allow you to search for workouts that use specific items of kit (kettlebells, say) or just your own bodyweight.

The Hero WODs, named after deceased members of the uniformed services, are the toughest of all – worth a shot if you fancy a challenge, but make sure you do the approved warm-up first.

Beast Skills TutorialsBEAST SKILLS (Online)

Need a serious project to take your mind off things in self-isolation? Want to go back to work able to crank out a one-armed pull-up, or do a handstand while teetering on a chair?

Beast Skills offers up the toughest challenges on this list, but breaks them down into entirely manageable progressions, theoretically allowing you to go from never-worked-out-indolence to your first muscle-up in… well, however long this all takes.

This might be the time to invest in a set of gymnastics rings – it will drastically increase your options, and might improve your shoulder health.

REDEFINING STRENGTH (Online)

There are a lot of paid programmes on Cori Lefkowith’s relentlessly enthusiastic website, but drill a bit deeper than the homepage and she has put together some of the best free resources online.

Even if you are not interested in outgrowing all your jeans, her bodyweight glute exercise series will get those all-important rear engines firing, making you more efficient in everything from squats to running. And if you are not averse to working up a sweat, she has got high-intensity interval training (HIIT) workouts lasting from five minutes to 30.

Conclusion

I hope these 10 best home workouts online will be able to help you chase the Coronavirus blues away by keeping yourself fit.There are forum, YouTube channels, online blog and free eBook in this mix.  So start moving today!

Below are the list again.

Related Best Home Workouts Online Posts:

Best Workouts For 40s

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Below are three of the best workouts for 40s that will help keep you feeling healthy. In your 40s, you are at a crucial time as hormones change, metabolism slows and lean muscle mass decreases. Your entire body composition begins to change, and you will probably see it first in the midsection.

It is a time to focus on strength and bone health. You may find that you have to slow down and that is okay. Focus on holding positions in exercise for longer and with more intensity.

Exercise regimen 1: Weight-bearing Exercises

Weight-bearing exercises make you move against gravity while staying upright. Some of the best exercises include hiking, training on the elliptical and using resistance bands.

According to the National Osteoporosis Foundation in the US, about half of women over 50 will break a bone as a result of the disease. Because of this, prevention is the best medicine.


“Famous” Physical Therapists Bob Schrupp and Brad Heineck present the 10 Best Exercises for Osteoporosis or “Weak Bones” in the video above. See video for instructions on the following exercies:
– Walking
– Squats
– High marching
– Forward lunges (do not allow knee to go past foot)
– Side lunges
– Step ups
– Wall push-ups
– Add Thera-Band to squats, add arms
– Side steps with Thera-Band

Exercise regimen 2: Low Intensity Cardiovascular Activities

Keep up with the cardio to keep your heart healthy, but go easy on your joints. Try doing lower impact activities for a longer period of time, such as going for long power walks, rather than short, high-intensity ones like sprints. If you have access to a pool, then opt for doing a few laps each morning. Below is video is a fun, low impact exercise that you can also try out.


Exercise regimen 3: Planking

While planks and plank modifications are great exercises to do at any age, they become extra important when you are fending off early signs of back pains.

Strengthen your abs, back and glutes to protect your back. While exercises such as crunches or Russian twists target specific parts of the midsection, planks engage your entire core.


Below are my other related articles that can help you in this journey.

– Watch This On How To Use Smith Machine
– Pros and Cons About the Popular Smith Machine For Your Home Gym
– Here’s The 10 Best Weight Racks

Note: This article was adapted from that in Shape (www.shape.com.sg)

Best Workouts For 30s

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Below are three of the best workouts for 30s that will help keep you feeling healthy. In your 30s, you do not shed weight as easily as you used to since metabolism begins to drop. Start to look at routine exercise as a form of preventative medicine – one that can keep you strong and healthy for life. Always allow for one day of rest in between workouts. Let’s start.

Exercise regimen 1: Circuit Training

To keep your metabolism thriving, introduce circuit training into your regimen. The combination of resistance and cardio keeps your fat-burning mechanisms going for a longer period. If you are too busy to hit the gym, there are plenty of home-friendly circuit workouts you can find on the Internet.

The six-move circuit in the video above will rev your motor while leaving no muscle group untouched. You’ll sweat, get stronger, and have fun doing it. This is how full-body training should feel!

Perform 3-4 rounds with as little rest as possible between movements.

1. Burpee with side-to-side shuffle 8 reps
2. Split squat with shoulder press 8 reps
3. Decline push-up with cross climber 8 reps
4. Dumbbell front squat to rotational press 8 reps
5. Renegade row 8 reps per arm
6. Overhead reach with toe-tap leg extension 8 reps per leg

Exercise regimen 2: Pilates

If you just had a baby, pilates is a great exercise for postnatal recovery. Many studios have started offering pilates classes tailored to new mums to help strengthen the core and pelvic floor, areas that may have weakened during pregnancy. Some classes are even baby-friendly.

Below is a video on peaceful way to start the day with somewhat easy pilates moves. Do try this at home. Get the resistance band as well.



Exercise regimen 3: Weight Lifting

A study conducted by Harvard Medical School showed that aerobic exercise alone is not enough to keep your body in good shape. According to Dr Robert Schreiber, “unless you are doing strength training, you will become weaker and less functional” over time.

You do not have to go with high repetitions or weights. Switch it up so that your body does not get used to a routine.

Below are my other related articles that can help you in this journey.

– Watch This On How To Use Smith Machine
– Pros and Cons About the Popular Smith Machine For Your Home Gym
– Here’s The 10 Best Weight Racks

Note: This article was adapted from that in Shape (www.shape.com.sg)

Best Workouts For 20s

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Below are three of the best workouts for 20s that will help keep you feeling healthy. In your 20s, you are working your way up the career ladder but still have loads of energy. Hence, when it comes to working out, you can push – really hard. The trick is to not abuse your body. Let’s start.

Exercise regimen 1: Resistance Training

Combat long hours at the office by strengthening your shoulders to improve your posture. Prevent chronic upper body pain and tension headaches by strengthening your trapezius, the muscle group that stabilises your shoulders.

Physiotherapists suggest simple weighted exercises such as bent dumbbell rows.

Resistance bands are integral tools for doing isometric exercises. Learn about resistance bands and isometric exercises. Below are the 2 type of bands that will help you in this.

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Exercise regimen 2: Yoga

Yoga stretches and strengthens the body while helping to balance your emotional state. Depending on how you are feeling, doing yoga can help regulate emotional states – various styles of yoga can either help you feel energised or help in winding down after a long day.

If you want an more in-depth training, try out this 3 Week Yoga Retreat Workout Program (in 30 Minutes Or Less) that is reviewed positively by more then 290 people. This program includes: Nutrition Guide, Class Calendar, Quickstart Guide, Beginner Basics, and Pose Tracker. It also has Step by step expert instruction with 21 unique classes (each 30 minutes or less) Perfect for beginners


Exercise regimen 3: High Intensity Interval Training (HIIT)

Take advantage of your body while it is at its peak. Challenge yourself to intense workout classes that push your body to its maximum. Make sure to pencil in rest days and do not subject your body to constant abuse.

In the video above, celebrity fitness trainer Donovan Green shows Dr. Oz how to maximize fat burning with a 7-minute high intensity interval workout. Those 7 minutes training are as follow:

-1st minute: Jumping Jacks
-2nd minute: Dynamic full-body stretch
-3rd minute: Front kick squat
-4th minute: Seated arm curl overhead press
-5th minute: Side step chest fly
-6th minute: Knee lift with side bend
-7th minute: Kick back punch

Note: This article was adapted from that in Shape (www.shape.com.sg)