1 00:00:00,720 --> 00:00:04,240 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:07,960 --> 00:00:12,840 Speaker 1: I am Tom Holland and this is Fitness Disrupted. The 3 00:00:13,039 --> 00:00:17,959 Speaker 1: power of body weight cardio. Yes, if you've listened to 4 00:00:18,239 --> 00:00:23,520 Speaker 1: past podcasts of mine, you may have listened to the 5 00:00:23,520 --> 00:00:27,440 Speaker 1: power of the push up, the power of the plank, 6 00:00:28,480 --> 00:00:31,440 Speaker 1: I did, the power of the squat, the power of 7 00:00:31,480 --> 00:00:36,879 Speaker 1: the lunge. Today it's the power of cardio. And what 8 00:00:36,920 --> 00:00:41,800 Speaker 1: do they all have in common? Yes, several things. But 9 00:00:41,880 --> 00:00:45,520 Speaker 1: first and foremost they're just body weight. They are just 10 00:00:46,400 --> 00:00:50,880 Speaker 1: body weight. And that is a question I have received 11 00:00:51,159 --> 00:00:55,400 Speaker 1: forever is can you get in a great workout with 12 00:00:55,760 --> 00:00:59,200 Speaker 1: just your body weight? Can you build muscle with just 13 00:00:59,320 --> 00:01:03,160 Speaker 1: body weight? And you burn calories? And the answer is 14 00:01:03,200 --> 00:01:09,600 Speaker 1: a resounding yes. And this comes from someone who works 15 00:01:09,680 --> 00:01:15,360 Speaker 1: with and consults for one of the top equipment manufacturers 16 00:01:15,360 --> 00:01:20,640 Speaker 1: in the world. But if you've listened to my prior podcasts, 17 00:01:20,959 --> 00:01:23,040 Speaker 1: just about any of them, you know that I'm all 18 00:01:23,080 --> 00:01:26,959 Speaker 1: about variation, that I'm all about excessive moderation, about mixing 19 00:01:26,959 --> 00:01:30,400 Speaker 1: it up, that there is no one way. It bores 20 00:01:30,480 --> 00:01:36,040 Speaker 1: me to death. These self professed fitness experts who just 21 00:01:36,240 --> 00:01:41,280 Speaker 1: grab one thing, take one study one topic, whatever it 22 00:01:41,319 --> 00:01:44,600 Speaker 1: may be and say here's the one way, here's the 23 00:01:44,680 --> 00:01:48,240 Speaker 1: only way to true health and wellness. This is the 24 00:01:48,280 --> 00:01:53,520 Speaker 1: way garbage. So it's a mix of everything. And your 25 00:01:53,560 --> 00:01:59,560 Speaker 1: body is one of the greatest gems you have access 26 00:01:59,600 --> 00:02:03,880 Speaker 1: to all the time. You know, I put in the 27 00:02:04,000 --> 00:02:10,440 Speaker 1: notes here, you know, working with this equipment manufacturer during 28 00:02:10,480 --> 00:02:13,960 Speaker 1: the pandemic, I've talked about how many so many people 29 00:02:13,960 --> 00:02:17,960 Speaker 1: have reached out to me for equipment because they can't 30 00:02:17,960 --> 00:02:21,920 Speaker 1: get it. There's a huge shortage of equipment even today, 31 00:02:22,240 --> 00:02:26,480 Speaker 1: you know, almost a year later. And a great line 32 00:02:27,000 --> 00:02:31,000 Speaker 1: that someone who follows my philosophy and and you know 33 00:02:31,280 --> 00:02:34,280 Speaker 1: has drank the kool aid said was you don't have 34 00:02:34,320 --> 00:02:36,720 Speaker 1: to wait for your body weight to arrive. I love 35 00:02:36,800 --> 00:02:40,480 Speaker 1: that this was on social media. Is a discussion about 36 00:02:40,520 --> 00:02:45,200 Speaker 1: people complaining that they can't get their equipment during a pandemic. Now, people, 37 00:02:45,240 --> 00:02:50,200 Speaker 1: I get it, you want it, but there's a pandemic 38 00:02:50,240 --> 00:02:54,720 Speaker 1: going on, and you have access to your body weight. 39 00:02:55,520 --> 00:02:58,799 Speaker 1: So while you're waiting, if you haven't listened to those 40 00:02:59,200 --> 00:03:02,160 Speaker 1: podcasts of mine yet, the push up, the squat, the plank, 41 00:03:02,240 --> 00:03:08,120 Speaker 1: the lunge, and now today's body weight cardio, stop waiting 42 00:03:08,120 --> 00:03:14,200 Speaker 1: around and Actually I did some videos really fun. I 43 00:03:14,200 --> 00:03:16,600 Speaker 1: think it was a full week of shooting videos for 44 00:03:16,760 --> 00:03:20,680 Speaker 1: the Daily Burn for bow Flex a couple of years back. 45 00:03:21,680 --> 00:03:24,200 Speaker 1: And it was a great concept was that while you 46 00:03:24,240 --> 00:03:26,960 Speaker 1: were waiting for your equipment to arrive, and this was 47 00:03:27,000 --> 00:03:30,280 Speaker 1: pre pandemic, so it's like a week. I think that 48 00:03:30,360 --> 00:03:33,600 Speaker 1: you would wait maybe two, but generally a week. I 49 00:03:33,639 --> 00:03:36,520 Speaker 1: did a bunch of guess what body weight workouts that 50 00:03:36,560 --> 00:03:39,680 Speaker 1: you could do while you were waiting, And I thought 51 00:03:39,680 --> 00:03:42,360 Speaker 1: that was such a great idea because you know, when 52 00:03:42,400 --> 00:03:45,760 Speaker 1: people make that big purchase, you're all excited. You want 53 00:03:45,800 --> 00:03:48,720 Speaker 1: to start right away, and here's the way to do it, 54 00:03:50,000 --> 00:03:54,240 Speaker 1: whether you're waiting for equipment or not. And listen, some 55 00:03:54,320 --> 00:03:58,120 Speaker 1: of this equipment is expensive. So if you're just starting 56 00:03:58,120 --> 00:04:00,960 Speaker 1: out and you don't want to win vest, you don't 57 00:04:01,040 --> 00:04:06,280 Speaker 1: have to. You know, we didn't evolve with treadmills and ellipticals, 58 00:04:07,960 --> 00:04:11,160 Speaker 1: and we sure as heck weren't even really swimming doing 59 00:04:11,240 --> 00:04:14,680 Speaker 1: things like that back in the day. As we evolved. 60 00:04:15,080 --> 00:04:19,080 Speaker 1: So that's great news. I'm always about great news, and 61 00:04:19,120 --> 00:04:23,080 Speaker 1: this is more of that. And so today it's all 62 00:04:23,120 --> 00:04:26,280 Speaker 1: about body weight cardio and it's simple and it's effective, 63 00:04:28,080 --> 00:04:32,280 Speaker 1: and it's modifiable, and it's free, and you know what, 64 00:04:33,600 --> 00:04:38,440 Speaker 1: if you make it your own, it's really fun. So 65 00:04:38,520 --> 00:04:40,599 Speaker 1: let's take a quick break when we come back and 66 00:04:40,760 --> 00:04:42,920 Speaker 1: get right into it. And at the very end, just 67 00:04:42,960 --> 00:04:45,800 Speaker 1: to tease ahead a little bit, I'm gonna give you 68 00:04:45,880 --> 00:04:53,400 Speaker 1: a twenty minute body weight pyramid circuit. Challenging fun twenty minutes, 69 00:04:53,400 --> 00:04:56,159 Speaker 1: so it's a five minute circuit you're gonna do four times. 70 00:04:56,720 --> 00:04:59,280 Speaker 1: If you're just starting out, you do, you know, five minutes. 71 00:05:00,160 --> 00:05:03,560 Speaker 1: We're gonna give you a four time through five minute 72 00:05:03,800 --> 00:05:07,360 Speaker 1: body weight circuit pyramid at the end of the show, 73 00:05:07,560 --> 00:05:09,479 Speaker 1: and it won't be that well, all right, quick break, 74 00:05:09,520 --> 00:05:22,720 Speaker 1: we'll be right back. All right. As I said at 75 00:05:22,720 --> 00:05:25,960 Speaker 1: the beginning of the show, I've done a bunch of 76 00:05:26,080 --> 00:05:30,960 Speaker 1: podcasts about body weight exercises. I love them. You've heard 77 00:05:30,960 --> 00:05:33,719 Speaker 1: me talk about push ups. Started doing them when I 78 00:05:33,760 --> 00:05:36,760 Speaker 1: was fourteen. And what is so fun is that I 79 00:05:36,800 --> 00:05:39,640 Speaker 1: now have a fourteen year old and we do push 80 00:05:39,720 --> 00:05:45,040 Speaker 1: ups together. We do them together every other day, sets 81 00:05:47,120 --> 00:05:51,160 Speaker 1: drew total. It doesn't sound like a lot. It all 82 00:05:51,200 --> 00:05:54,880 Speaker 1: adds up, and I'm teaching him all about excessive moderation, 83 00:05:56,120 --> 00:05:58,400 Speaker 1: and that's crazy to me. To think that. Now I 84 00:05:58,480 --> 00:06:01,320 Speaker 1: have a fourteen year old who's doing what I did 85 00:06:01,720 --> 00:06:04,640 Speaker 1: back at fourteen, back when I read that herschel Walker 86 00:06:04,680 --> 00:06:06,520 Speaker 1: was doing three hundred a day, and I actually did 87 00:06:06,560 --> 00:06:09,520 Speaker 1: three hundred a day back then. But you don't have to. 88 00:06:10,480 --> 00:06:15,640 Speaker 1: But body weight exercises are amazing. And I did that 89 00:06:15,720 --> 00:06:19,799 Speaker 1: podcast all about body weight exercises where I talked about 90 00:06:19,800 --> 00:06:22,279 Speaker 1: everything I just talked about, plus went into it in 91 00:06:22,320 --> 00:06:25,720 Speaker 1: greater detail. And the studies are there. I'm not gonna 92 00:06:25,760 --> 00:06:28,240 Speaker 1: do studies today. I'm gonna keep it really simple. It's 93 00:06:28,279 --> 00:06:31,480 Speaker 1: body weight cardio. And what's the definition? You know, as 94 00:06:31,480 --> 00:06:33,480 Speaker 1: I was putting together this show, I thought, what is 95 00:06:33,720 --> 00:06:35,839 Speaker 1: the definition of by the way, cardio? Well, i'm gonna 96 00:06:35,839 --> 00:06:38,160 Speaker 1: give you mine. I'm not gonna read one or you know. 97 00:06:38,360 --> 00:06:42,520 Speaker 1: It's basically any continuous movement that it increases and sustains 98 00:06:42,920 --> 00:06:46,039 Speaker 1: a higher heart rate. It's my definition. You're gonna move, 99 00:06:46,880 --> 00:06:49,719 Speaker 1: are you gonna move in a couple of different ways? 100 00:06:49,760 --> 00:06:54,359 Speaker 1: When we talk about how you control the intensity to 101 00:06:54,360 --> 00:06:56,560 Speaker 1: get your heart rate up and keep it up, And 102 00:06:56,560 --> 00:07:00,520 Speaker 1: then we're gonna play around with the intervals. And here's 103 00:07:00,520 --> 00:07:04,560 Speaker 1: the great thing. This is totally up to you. In 104 00:07:04,600 --> 00:07:08,040 Speaker 1: other words, you control the intensity so you can't send 105 00:07:08,040 --> 00:07:12,560 Speaker 1: your body back and say it wasn't hard enough. You know, 106 00:07:12,640 --> 00:07:15,240 Speaker 1: I do this Nantucket Camp over twenty years. I've been 107 00:07:15,280 --> 00:07:18,680 Speaker 1: doing this on the beach real quick aside. And it's 108 00:07:18,920 --> 00:07:24,480 Speaker 1: no equipment. It's a couple of cones, colored cones, and 109 00:07:24,760 --> 00:07:28,000 Speaker 1: we do body weight exercises. We do sprints and running 110 00:07:28,040 --> 00:07:32,480 Speaker 1: drills and circuits and there's no equipment other than a rope. 111 00:07:32,560 --> 00:07:34,040 Speaker 1: I do use a rope at the very end. We 112 00:07:34,080 --> 00:07:38,280 Speaker 1: do some plyometric stuff as a group. But it's body 113 00:07:38,280 --> 00:07:42,160 Speaker 1: weight and you get out of it as much as 114 00:07:42,200 --> 00:07:45,400 Speaker 1: you put into it. You're in control. So if you 115 00:07:45,440 --> 00:07:48,400 Speaker 1: were talking about a piece of exercise equipment, you have 116 00:07:48,400 --> 00:07:50,440 Speaker 1: a treadmill, Let's say you have a treadmill, You ever 117 00:07:50,480 --> 00:07:53,320 Speaker 1: turn the treadmail because it's not hard enough, right, you 118 00:07:53,400 --> 00:07:56,239 Speaker 1: gotta turn it up. You gotta go faster, you gotta 119 00:07:56,320 --> 00:08:00,400 Speaker 1: go steeper, you gotta go longer, shorter rests. So that 120 00:08:00,440 --> 00:08:02,920 Speaker 1: applies to body weights. So when you're asking is it effective, 121 00:08:03,320 --> 00:08:05,160 Speaker 1: it's as effective as you make it. And I'm gonna 122 00:08:05,160 --> 00:08:07,840 Speaker 1: give you the science behind it. And that's why there 123 00:08:08,080 --> 00:08:12,760 Speaker 1: is science to the rest interval, to the work interval, 124 00:08:12,840 --> 00:08:15,120 Speaker 1: to the number of circuits you do, to the type 125 00:08:15,120 --> 00:08:19,960 Speaker 1: of exercises you do, and to the progression. To the 126 00:08:20,000 --> 00:08:23,720 Speaker 1: progression you don't want to start off, generally speaking, with 127 00:08:23,760 --> 00:08:28,800 Speaker 1: the hardest one first most people. For most people's goals, 128 00:08:29,200 --> 00:08:32,320 Speaker 1: you're gonna build an intensity and the one I'm gonna 129 00:08:32,320 --> 00:08:34,800 Speaker 1: give you at the end. That's exactly what I do, 130 00:08:34,880 --> 00:08:39,000 Speaker 1: and I'll explain it in very simple terms. But simple 131 00:08:39,040 --> 00:08:42,200 Speaker 1: doesn't mean not effective. That is one thing that is 132 00:08:42,320 --> 00:08:47,440 Speaker 1: so misunderstood. Again thanks to just Charlattan's on social media 133 00:08:48,600 --> 00:08:51,800 Speaker 1: self proclaimed fitness experts, because because they have good genetics 134 00:08:51,840 --> 00:08:56,040 Speaker 1: and and a big following and you know, minimal clothing 135 00:08:57,200 --> 00:08:59,920 Speaker 1: in their posts. I'll leave it at that, all right. 136 00:09:00,160 --> 00:09:03,720 Speaker 1: So my definition any continuous movement that increases and sustains 137 00:09:04,000 --> 00:09:07,480 Speaker 1: a higher heart rate for you. And just to go 138 00:09:07,520 --> 00:09:10,040 Speaker 1: a little further with the definition for our purposes for 139 00:09:10,080 --> 00:09:12,760 Speaker 1: the show, it's staying in one place. I mean, obviously, 140 00:09:12,840 --> 00:09:17,640 Speaker 1: running is a body weight form of cardio. Swimming, you know, walking, 141 00:09:18,080 --> 00:09:21,760 Speaker 1: it's body weight cardio. But for our purposes for the show, 142 00:09:22,360 --> 00:09:25,920 Speaker 1: for getting a workout in at home, you know, on 143 00:09:26,040 --> 00:09:30,480 Speaker 1: vacation outside in your backyard at the beach, wherever you want. 144 00:09:31,000 --> 00:09:33,200 Speaker 1: It's staying in one place. So it's movements we're gonna do, 145 00:09:33,600 --> 00:09:37,080 Speaker 1: generally speaking, in one place. You maybe go side to side, 146 00:09:38,080 --> 00:09:41,520 Speaker 1: something like skaters I'll talk about, but it's like a 147 00:09:41,600 --> 00:09:45,559 Speaker 1: three by three area you need essentially to do that, 148 00:09:46,160 --> 00:09:51,760 Speaker 1: and that is one of the great benefits. And yes, 149 00:09:51,920 --> 00:09:54,520 Speaker 1: sometimes I feel like I'm a broken record repeating myself 150 00:09:54,559 --> 00:09:58,400 Speaker 1: over and over again, but that's for a reason. These 151 00:09:58,480 --> 00:10:02,640 Speaker 1: exercises work, and they're so valuable because of the qualities 152 00:10:02,679 --> 00:10:06,160 Speaker 1: they have that you can do them anywhere at any time, 153 00:10:06,640 --> 00:10:08,920 Speaker 1: because exercise is not just about going to the gym. 154 00:10:09,160 --> 00:10:11,520 Speaker 1: And you may say, you know what, I got fifteen minutes, 155 00:10:12,520 --> 00:10:15,040 Speaker 1: What am I gonna do at home? I got fifteen minutes, 156 00:10:15,040 --> 00:10:17,080 Speaker 1: I'm stressed out, maybe two, and I want to burn 157 00:10:17,120 --> 00:10:21,520 Speaker 1: some calories. Then you do a circuit, and it may 158 00:10:21,520 --> 00:10:25,120 Speaker 1: be a body weight circuit with some strength moves, some 159 00:10:25,240 --> 00:10:29,400 Speaker 1: core moves, some cardio moves, or you may specialize and 160 00:10:29,480 --> 00:10:32,839 Speaker 1: just do one of the above. But that's the beauty 161 00:10:32,840 --> 00:10:37,880 Speaker 1: of these moves, and they are modifiable for every fitness level. 162 00:10:39,760 --> 00:10:42,360 Speaker 1: And with cardio moves, as I will get to, there's 163 00:10:42,360 --> 00:10:46,960 Speaker 1: a way to modify them within the way you structure 164 00:10:48,600 --> 00:10:51,240 Speaker 1: the workout to make them easier or harder as well. 165 00:10:51,920 --> 00:10:55,600 Speaker 1: So that's why I'm such a fan. And again, listen, 166 00:10:55,640 --> 00:10:59,360 Speaker 1: I have all the equipment in the world. Whatever you know, 167 00:10:59,640 --> 00:11:01,840 Speaker 1: I've got it. That's my job. It's part of what 168 00:11:01,880 --> 00:11:05,840 Speaker 1: I do. But it's not an all or nothing principle. 169 00:11:06,679 --> 00:11:10,319 Speaker 1: It's a mix of everything. True health and wellness comes 170 00:11:10,320 --> 00:11:17,280 Speaker 1: from doing everything you can. When it comes to eating 171 00:11:17,320 --> 00:11:20,920 Speaker 1: healthy and exercise. It's not doing one thing or even 172 00:11:20,960 --> 00:11:25,120 Speaker 1: two things. Back to the not five, but six components 173 00:11:25,160 --> 00:11:28,120 Speaker 1: of fitness I talked about frequently. We have to do 174 00:11:28,200 --> 00:11:34,760 Speaker 1: all those things and true, real like top level wellness 175 00:11:34,920 --> 00:11:40,320 Speaker 1: comes from mixing up everything. And I've said, like I 176 00:11:40,360 --> 00:11:42,800 Speaker 1: want people to go wow. I didn't know Tom did that, 177 00:11:42,840 --> 00:11:45,800 Speaker 1: And actually that was one of the greatest compliments I received. 178 00:11:45,880 --> 00:11:47,920 Speaker 1: A couple of years back. I lived near the water, 179 00:11:48,800 --> 00:11:52,040 Speaker 1: just five or four miles away. Sometimes I run to 180 00:11:52,080 --> 00:11:54,320 Speaker 1: the beach and back there's my eight mile run, and 181 00:11:54,360 --> 00:11:56,240 Speaker 1: sometimes I go and I paddle board. That was a 182 00:11:56,280 --> 00:11:59,360 Speaker 1: new thing for me a couple of years back, and 183 00:11:59,400 --> 00:12:02,000 Speaker 1: I was taking my paddleboard off the top of my 184 00:12:02,080 --> 00:12:06,040 Speaker 1: truck and a policemen pulled up and he looked at 185 00:12:06,080 --> 00:12:08,560 Speaker 1: me and he said, you do that too. So he 186 00:12:08,600 --> 00:12:11,200 Speaker 1: had seen me biking and running and doing other things 187 00:12:11,920 --> 00:12:15,400 Speaker 1: and that was such a huge compliment. So that's my 188 00:12:15,520 --> 00:12:18,679 Speaker 1: point is, sure, you can love your treadmill, you can 189 00:12:18,800 --> 00:12:23,120 Speaker 1: love your elliptical, but you want to do body weight 190 00:12:23,200 --> 00:12:25,520 Speaker 1: exercises too. You want to do a little of everything. 191 00:12:26,000 --> 00:12:30,640 Speaker 1: Your dumbbells, your machines. That's why I break these down 192 00:12:30,640 --> 00:12:34,439 Speaker 1: into different shows, but I constantly go back to the mix. Okay, 193 00:12:34,800 --> 00:12:37,240 Speaker 1: so great to do while traveling, great to do at home, 194 00:12:37,520 --> 00:12:44,280 Speaker 1: cost you nothing, and they are modifiable to do relative 195 00:12:44,360 --> 00:12:46,960 Speaker 1: to your goals and your fitness level. One thing I 196 00:12:47,000 --> 00:12:50,360 Speaker 1: do want to talk about is be careful with external weight. 197 00:12:50,400 --> 00:12:52,800 Speaker 1: What do I mean by that? So loading your extremities. 198 00:12:52,840 --> 00:12:55,480 Speaker 1: That can be your hands and that can be your ankles. 199 00:12:56,000 --> 00:13:00,280 Speaker 1: Now there was a oh I hesitate to di ry, 200 00:13:00,400 --> 00:13:03,439 Speaker 1: But yes, there was a certain fitness person in my 201 00:13:03,600 --> 00:13:08,880 Speaker 1: in my past who had a trampoline and ankle weight class. 202 00:13:10,240 --> 00:13:13,440 Speaker 1: To me, that's nuts. To me, that's nuts. Jumping up 203 00:13:13,440 --> 00:13:18,480 Speaker 1: and down and loading your ankles with external weight. Not 204 00:13:18,760 --> 00:13:20,760 Speaker 1: a good idea in my opinion. Listen to each their 205 00:13:20,800 --> 00:13:25,280 Speaker 1: own super popular but when you load your extremities, you 206 00:13:25,360 --> 00:13:29,040 Speaker 1: also put significant strain on your joints and you can 207 00:13:29,040 --> 00:13:31,679 Speaker 1: throw off your natural movements. And there were those heavy 208 00:13:31,720 --> 00:13:34,920 Speaker 1: hands back when I was younger, basically dumbbells in your hands, 209 00:13:34,920 --> 00:13:36,839 Speaker 1: but they just looked like handles and you could walk 210 00:13:36,880 --> 00:13:39,000 Speaker 1: with them and pump your arms. I'm okay with that 211 00:13:39,200 --> 00:13:42,000 Speaker 1: to a certain degree, but once you get too heavy, 212 00:13:42,120 --> 00:13:45,880 Speaker 1: even with handheld weights, you're gonna throw off your natural 213 00:13:45,960 --> 00:13:49,560 Speaker 1: motion and that stress is going to go somewhere. Maybe 214 00:13:49,559 --> 00:13:52,480 Speaker 1: it's your lower back, maybe it's your shoulders. So I 215 00:13:52,520 --> 00:13:55,679 Speaker 1: want you to be careful if and when you do 216 00:13:56,360 --> 00:13:58,800 Speaker 1: body weight exercises. And it kind of goes against what 217 00:13:58,880 --> 00:14:00,959 Speaker 1: I'm talking about here because I just want you to 218 00:14:01,040 --> 00:14:03,280 Speaker 1: use your body. But I wanted to throw that in 219 00:14:03,280 --> 00:14:04,920 Speaker 1: there because so often people say, well I need to 220 00:14:04,960 --> 00:14:06,720 Speaker 1: make it harder. I'm gonna give you ways to make 221 00:14:06,760 --> 00:14:09,280 Speaker 1: it harder, Okay, so you don't have to, and you 222 00:14:09,280 --> 00:14:13,320 Speaker 1: have to be super careful if you are loading your extremities. Again, 223 00:14:13,400 --> 00:14:16,240 Speaker 1: I'm not a fan of pretty much ever putting on 224 00:14:16,240 --> 00:14:19,720 Speaker 1: the ankle weights personally, especially jumping around. Um. Okay, to 225 00:14:19,800 --> 00:14:24,080 Speaker 1: a certain degree with very light dumbbells and one great movement. 226 00:14:24,120 --> 00:14:25,960 Speaker 1: You could throw those in but again, this is about 227 00:14:25,960 --> 00:14:29,800 Speaker 1: body weight, but are like boxing moves, right, A couple 228 00:14:29,800 --> 00:14:33,480 Speaker 1: of pounds, jabs, punches, things like that. But I want 229 00:14:33,520 --> 00:14:36,840 Speaker 1: to throw those in there because it often comes up. 230 00:14:37,800 --> 00:14:41,640 Speaker 1: And finally, I get the common question about weight vests. 231 00:14:41,680 --> 00:14:44,760 Speaker 1: Can I put on a weight vest? Again, I want 232 00:14:44,800 --> 00:14:46,440 Speaker 1: you to be careful with that. I'm a little more 233 00:14:46,480 --> 00:14:49,160 Speaker 1: comfortable with that because it's on the center of your body, 234 00:14:49,640 --> 00:14:53,480 Speaker 1: so it's not loading your joints the same way as 235 00:14:53,480 --> 00:14:57,400 Speaker 1: when you hold something or put something around your ankle um. 236 00:14:57,440 --> 00:15:00,440 Speaker 1: But for the moves and and the workout gonna give 237 00:15:00,440 --> 00:15:03,520 Speaker 1: you don't need it. You don't need it. So I'm 238 00:15:03,520 --> 00:15:05,320 Speaker 1: gonna give you other ways, as I said, to make 239 00:15:05,360 --> 00:15:10,760 Speaker 1: it harder, So be cautious and careful. And I would 240 00:15:10,800 --> 00:15:13,720 Speaker 1: say for the most part, you can avoid doing those 241 00:15:13,760 --> 00:15:17,080 Speaker 1: things that I just described for this specific type of workout. 242 00:15:17,120 --> 00:15:18,680 Speaker 1: All right, So how do you do it? How do 243 00:15:18,720 --> 00:15:21,440 Speaker 1: you up the intensity? If you're like, Okay, I want 244 00:15:21,440 --> 00:15:25,960 Speaker 1: to go harder, I want to go easier, you go faster, right, 245 00:15:26,240 --> 00:15:30,160 Speaker 1: if you're doing burpies, if you're doing jumping jack's, if 246 00:15:30,160 --> 00:15:32,280 Speaker 1: you're doing skaters, as I'm going to give you all 247 00:15:32,280 --> 00:15:34,320 Speaker 1: of these example, it's gonna give you I think to 248 00:15:34,560 --> 00:15:37,920 Speaker 1: leven different body weight type of exercises, keeping it simple, 249 00:15:37,960 --> 00:15:41,680 Speaker 1: and their variations on all those as well. That's pretty 250 00:15:41,720 --> 00:15:43,800 Speaker 1: much all you need, by the way, to really get 251 00:15:43,800 --> 00:15:46,040 Speaker 1: in a phenomenal workout. I'm gonna give you five for 252 00:15:46,080 --> 00:15:49,080 Speaker 1: that twenty minute workout, but you just go faster if 253 00:15:49,080 --> 00:15:52,240 Speaker 1: you're doing jump lunges, so I'm gonna talk about plying metrics. 254 00:15:52,800 --> 00:15:57,000 Speaker 1: You go faster. So back to you know, doing a 255 00:15:57,120 --> 00:15:59,560 Speaker 1: class where you say, oh, that wasn't hard enough. Well, 256 00:16:00,120 --> 00:16:02,440 Speaker 1: if it's a minute of a certain type of body 257 00:16:02,440 --> 00:16:04,680 Speaker 1: weight to exercise, you go as fast as you can. 258 00:16:04,880 --> 00:16:07,240 Speaker 1: So that is up to you. If the instructor gives 259 00:16:07,280 --> 00:16:12,520 Speaker 1: you the framework, it is not their job to sit 260 00:16:12,560 --> 00:16:15,720 Speaker 1: there and scream at you and make you go faster. 261 00:16:16,200 --> 00:16:21,720 Speaker 1: Obviously that can help, but my point is you have 262 00:16:21,800 --> 00:16:24,440 Speaker 1: to know what your level is, you have to know 263 00:16:24,520 --> 00:16:27,400 Speaker 1: how hard you can go, and you need to push yourself. 264 00:16:27,520 --> 00:16:31,320 Speaker 1: So going faster it's one simple way you think of 265 00:16:31,320 --> 00:16:34,520 Speaker 1: burbies one of my least favorite exercises I do so 266 00:16:34,680 --> 00:16:38,880 Speaker 1: infrequently personally. My Nantucket campers know that they've heard me 267 00:16:38,960 --> 00:16:40,720 Speaker 1: talk about that for years. I make other people do 268 00:16:40,800 --> 00:16:44,080 Speaker 1: them if they want. But there's so many options, and 269 00:16:44,080 --> 00:16:47,200 Speaker 1: if you hate burbies like I do, just do something else. 270 00:16:47,920 --> 00:16:49,520 Speaker 1: As long as you're getting your heart rate up and 271 00:16:49,520 --> 00:16:51,960 Speaker 1: pushing yourself. And you know what, I do them occasionally 272 00:16:52,120 --> 00:16:55,040 Speaker 1: because it's different and it's going to get you know, 273 00:16:55,080 --> 00:16:57,280 Speaker 1: I'm gonna get that benefit because it's totally different. I 274 00:16:57,280 --> 00:17:00,320 Speaker 1: don't do it frequently. But my point is there are sins. 275 00:17:00,360 --> 00:17:02,960 Speaker 1: You don't have to hate your workouts. Okay that that 276 00:17:03,200 --> 00:17:07,040 Speaker 1: never works so faster, huge easy way to do it. 277 00:17:07,359 --> 00:17:10,919 Speaker 1: Then you're just gonna manipulate the work to rest ratios. 278 00:17:11,040 --> 00:17:13,920 Speaker 1: When I talk about intervals, So when you're designing your 279 00:17:13,960 --> 00:17:20,240 Speaker 1: own body weight cardio circuit, if you're a beginner, you 280 00:17:20,320 --> 00:17:24,840 Speaker 1: go shorter work and longer rest. I'll give you an example. 281 00:17:24,920 --> 00:17:28,919 Speaker 1: Let's say we're doing minute of exercise. You're doing running 282 00:17:28,920 --> 00:17:32,679 Speaker 1: in place, and your true beginner and you have you 283 00:17:32,680 --> 00:17:35,440 Speaker 1: know you've got some weight to lose. You may run 284 00:17:35,440 --> 00:17:38,360 Speaker 1: in place for ten to fifteen seconds, and you may 285 00:17:38,400 --> 00:17:42,840 Speaker 1: rest for forty five and you may do that ten times. 286 00:17:42,880 --> 00:17:45,360 Speaker 1: And then over time, what do you do? Then you 287 00:17:45,600 --> 00:17:50,439 Speaker 1: do twenty seconds of work, forty seconds of rest, thirty 288 00:17:50,440 --> 00:17:54,240 Speaker 1: seconds of work, thirty seconds of rest. That's the progression 289 00:17:54,280 --> 00:17:57,400 Speaker 1: I was talking about at the beginning. That's where it starts. 290 00:17:58,119 --> 00:18:00,640 Speaker 1: If you're someone who has significant amoun a way to lose, 291 00:18:00,640 --> 00:18:03,400 Speaker 1: you're working at home, you have no equipment. You may 292 00:18:03,680 --> 00:18:10,239 Speaker 1: walk quickly in place ten seconds, recover for fifty and 293 00:18:10,280 --> 00:18:14,600 Speaker 1: repeat that four or five times, and that's awesome. That's 294 00:18:14,600 --> 00:18:17,000 Speaker 1: how you do it now. Conversely, if you're like, Okay, 295 00:18:17,040 --> 00:18:21,200 Speaker 1: I'm super fit, it's gonna bet seconds of exercise for example, 296 00:18:21,480 --> 00:18:25,200 Speaker 1: and fifteen seconds of rest. I'm gonna give you other 297 00:18:25,200 --> 00:18:28,320 Speaker 1: ways to make it harder or different work to rest 298 00:18:28,400 --> 00:18:32,080 Speaker 1: ratios as well. But my point is it's a simple 299 00:18:33,320 --> 00:18:37,199 Speaker 1: yet effective way to modify it based on your goals 300 00:18:37,240 --> 00:18:43,800 Speaker 1: and where you are fitness wise. Recovery is necessary in exercise, 301 00:18:44,160 --> 00:18:47,880 Speaker 1: whether it's within the workout or after the workout as well. Okay, 302 00:18:47,920 --> 00:18:49,800 Speaker 1: and especially when it goes to really hard. You know, 303 00:18:49,800 --> 00:18:51,560 Speaker 1: I talked about that gray zone all the time. So 304 00:18:51,600 --> 00:18:54,000 Speaker 1: many people think they're working out hard, but they're kind 305 00:18:54,000 --> 00:18:56,399 Speaker 1: of working out hard, and they're you know, they're right 306 00:18:56,440 --> 00:18:58,399 Speaker 1: in the middle. They're not really working out hard and 307 00:18:58,400 --> 00:19:00,840 Speaker 1: they're not really working out easy, and when you're going 308 00:19:00,840 --> 00:19:03,240 Speaker 1: for an extended period of time, if you don't rest, 309 00:19:03,320 --> 00:19:05,800 Speaker 1: you're gonna be stuck in that gray zone. There's a 310 00:19:05,840 --> 00:19:08,440 Speaker 1: time and a place for that. But when the workout 311 00:19:08,480 --> 00:19:12,440 Speaker 1: shorter and you've got rest intervals, you go super hard, 312 00:19:12,520 --> 00:19:14,399 Speaker 1: you go super easy, you go super hard, you go 313 00:19:14,480 --> 00:19:17,840 Speaker 1: super easy because they're shorter intervals. You can't go super 314 00:19:17,880 --> 00:19:23,679 Speaker 1: hard for ten minutes most people, professional cyclists even five minutes. 315 00:19:24,800 --> 00:19:29,320 Speaker 1: It's short hard then recover, okay, So either go faster 316 00:19:30,480 --> 00:19:33,639 Speaker 1: or you manipulate the work to rest ratios and a 317 00:19:33,720 --> 00:19:36,760 Speaker 1: great coach, a well designed class the person is going 318 00:19:36,800 --> 00:19:40,760 Speaker 1: to do that. You know. It's always difficult for me 319 00:19:40,800 --> 00:19:42,840 Speaker 1: to take a class, just because I taught for so 320 00:19:42,840 --> 00:19:44,200 Speaker 1: many years and obviously this is what I do for 321 00:19:44,240 --> 00:19:48,600 Speaker 1: a living. There are certain people who I agree with 322 00:19:48,640 --> 00:19:51,680 Speaker 1: that no science, that know how to structure a class 323 00:19:51,720 --> 00:19:54,320 Speaker 1: and know how to structure rest intervals in there, and 324 00:19:54,400 --> 00:19:56,679 Speaker 1: know how to do one of the most difficult things 325 00:19:56,720 --> 00:19:59,440 Speaker 1: in the world, by the way, teach a large group 326 00:19:59,440 --> 00:20:02,440 Speaker 1: of people and give everyone a great workout one of 327 00:20:02,480 --> 00:20:05,439 Speaker 1: the hardest things to do, okay, but that is up 328 00:20:05,480 --> 00:20:08,359 Speaker 1: to you. One third and final way for our purposes, 329 00:20:08,920 --> 00:20:14,160 Speaker 1: to make the interval harder is to add an apply 330 00:20:14,280 --> 00:20:16,719 Speaker 1: metric element, if that's an option. So what do I 331 00:20:16,760 --> 00:20:20,959 Speaker 1: mean by that? Really simple. If you're doing squats, you know, 332 00:20:21,000 --> 00:20:23,879 Speaker 1: as part of a body weight circuit, you add a 333 00:20:23,920 --> 00:20:26,399 Speaker 1: pop squat in and that is an example of of 334 00:20:26,440 --> 00:20:28,400 Speaker 1: one of the eleven I will give you. So you jump. 335 00:20:28,760 --> 00:20:31,879 Speaker 1: Anytime you add a jumping element in, your heart rate 336 00:20:31,920 --> 00:20:34,239 Speaker 1: is going to go through the roof. Jump lunges one 337 00:20:34,280 --> 00:20:37,040 Speaker 1: of the hardest things to do, and you know it's 338 00:20:37,040 --> 00:20:41,520 Speaker 1: a super advanced move. Not only are you jumping and 339 00:20:41,600 --> 00:20:46,119 Speaker 1: raising that heart rate, but you are bringing your body 340 00:20:46,240 --> 00:20:48,560 Speaker 1: up and switching your legs and coming back down. So 341 00:20:48,600 --> 00:20:51,040 Speaker 1: that is a very advanced move, not always respected as such, 342 00:20:51,080 --> 00:20:55,240 Speaker 1: but it is okay. So you can go faster. You 343 00:20:55,320 --> 00:20:57,600 Speaker 1: manipulate the work to rest ratios, and then you add 344 00:20:57,640 --> 00:21:00,960 Speaker 1: an apply metric element if you want. And it is 345 00:21:01,000 --> 00:21:03,520 Speaker 1: up to you, as I said, to manipulate those things 346 00:21:03,560 --> 00:21:05,360 Speaker 1: when you're doing it on your own or when you're 347 00:21:05,359 --> 00:21:08,760 Speaker 1: taking a class. You know, there's so many people giving 348 00:21:08,760 --> 00:21:10,800 Speaker 1: it away for free on Instagram and places like that. 349 00:21:10,880 --> 00:21:16,400 Speaker 1: Now YouTube workout videos body weight, So if you're giving 350 00:21:16,400 --> 00:21:19,160 Speaker 1: that framework and you want a good workout, great workout, 351 00:21:19,720 --> 00:21:24,399 Speaker 1: you have to push yourself within that framework. Okay, And 352 00:21:24,480 --> 00:21:27,240 Speaker 1: that's kind of going off on a tangent here, but 353 00:21:27,280 --> 00:21:29,200 Speaker 1: it's super important. You know, I could make you do 354 00:21:29,240 --> 00:21:31,479 Speaker 1: a hundred push ups in my camp, or I can 355 00:21:31,480 --> 00:21:34,960 Speaker 1: say we're gonna do push ups for a minute. Now, 356 00:21:35,600 --> 00:21:39,119 Speaker 1: some people may do too, and some people made you forty. 357 00:21:40,680 --> 00:21:42,480 Speaker 1: But that is the way to teach a large group 358 00:21:42,520 --> 00:21:45,479 Speaker 1: of people. Now, that doesn't mean I don't walk around 359 00:21:45,760 --> 00:21:47,520 Speaker 1: and look at people and say, okay, you could do 360 00:21:47,520 --> 00:21:50,119 Speaker 1: a couple more and give you an incentive and encouragement 361 00:21:50,119 --> 00:21:54,400 Speaker 1: and things like that. But it's all about not getting injured, 362 00:21:54,800 --> 00:21:58,680 Speaker 1: and it's about getting to that person's level. And it's 363 00:21:58,720 --> 00:22:03,399 Speaker 1: really hard to figure out in a class if you 364 00:22:03,400 --> 00:22:05,800 Speaker 1: don't even know those people. Right, So the onus is 365 00:22:05,800 --> 00:22:07,919 Speaker 1: on you to some degree, and that's okay, all right. 366 00:22:08,119 --> 00:22:11,520 Speaker 1: I'd rather you be in control and there you go. 367 00:22:11,640 --> 00:22:14,600 Speaker 1: All right, So talked about the work to rest ratios. 368 00:22:15,040 --> 00:22:18,199 Speaker 1: You know, the fitter you are, you're gonna go longer 369 00:22:18,240 --> 00:22:20,639 Speaker 1: and the rest is gonna be shorter, and vice versa. 370 00:22:21,320 --> 00:22:26,280 Speaker 1: And as you get fitter, you decrease the rest interval 371 00:22:26,400 --> 00:22:29,480 Speaker 1: and you increase the work interval, just like I talked 372 00:22:29,480 --> 00:22:32,800 Speaker 1: about with run walking, with how to start running. You 373 00:22:32,840 --> 00:22:35,280 Speaker 1: know the run walk program I've done with people for 374 00:22:35,640 --> 00:22:39,560 Speaker 1: decades and myself, And you can go longer. Right if 375 00:22:39,560 --> 00:22:44,000 Speaker 1: you do ninety seconds of burpies is brutal. So you 376 00:22:44,040 --> 00:22:47,760 Speaker 1: could do ninety seconds of something like burpies and then 377 00:22:47,760 --> 00:22:51,440 Speaker 1: thirty seconds rest, and then repeat that five times. There's 378 00:22:51,480 --> 00:22:56,040 Speaker 1: a ten minute workout that's challenging, and that thirty seconds rest. 379 00:22:56,080 --> 00:22:58,520 Speaker 1: Maybe the first time, oh my god, it's too long, 380 00:22:58,920 --> 00:23:01,080 Speaker 1: depending on you know, again, your fitness level. Second time 381 00:23:01,080 --> 00:23:04,240 Speaker 1: you're like, okay, that was. Fourth time you're like, I 382 00:23:04,280 --> 00:23:07,520 Speaker 1: need I need more rest. Okay, So it builds on itself. 383 00:23:08,080 --> 00:23:10,360 Speaker 1: All right, you know what, let's take one final break. 384 00:23:10,400 --> 00:23:12,399 Speaker 1: When we come back, I'm going to give you eleven 385 00:23:12,880 --> 00:23:17,160 Speaker 1: body weight exercises for cardio. Talked about a bunch already. 386 00:23:17,200 --> 00:23:18,960 Speaker 1: I'm gonna listen him for you though, and then gonna 387 00:23:19,040 --> 00:23:21,840 Speaker 1: give you that final twenty minute body weight cardio circuit, 388 00:23:22,080 --> 00:23:25,399 Speaker 1: which is a nice fun pyramid type structure. All right, 389 00:23:25,560 --> 00:23:38,240 Speaker 1: quick break, We'll be right back, and we are back 390 00:23:38,240 --> 00:23:43,399 Speaker 1: talking about the power of body weight Cardio cost nothing, 391 00:23:45,000 --> 00:23:48,760 Speaker 1: and I should say as well, the heavier you are, 392 00:23:49,920 --> 00:23:53,480 Speaker 1: the more cows you're gonna burn moving your body weight around. 393 00:23:55,440 --> 00:23:57,080 Speaker 1: And so that's a good and a bad thing, right 394 00:23:57,200 --> 00:23:59,320 Speaker 1: is you get fitter as you lose weight, you're gonna 395 00:23:59,320 --> 00:24:02,639 Speaker 1: actually burn fewer calories as you get more efficient. But 396 00:24:02,720 --> 00:24:05,480 Speaker 1: that's a fun payoff, right. And you can see yourself 397 00:24:05,480 --> 00:24:11,439 Speaker 1: getting stronger because you can hold work intervals longer and 398 00:24:11,480 --> 00:24:15,760 Speaker 1: shorten those rest intervals. Okay, so eleven examples. They are basic, 399 00:24:16,119 --> 00:24:18,679 Speaker 1: they are awesome. I've put these in so many fitness 400 00:24:18,800 --> 00:24:23,960 Speaker 1: videos over the years, including my original two that you 401 00:24:24,000 --> 00:24:26,720 Speaker 1: know came out. Wow, I don't even know how long ago, 402 00:24:26,800 --> 00:24:29,800 Speaker 1: all right, and they are in somewhat of an increasing 403 00:24:30,240 --> 00:24:33,960 Speaker 1: order of difficulty. Well, they definitely are Okay, Number one, 404 00:24:33,960 --> 00:24:37,359 Speaker 1: marching in place. Marching in place, you're just gonna you 405 00:24:37,400 --> 00:24:40,159 Speaker 1: know again, And for people who have significant amount of 406 00:24:40,160 --> 00:24:44,000 Speaker 1: way to lose, this is awesome. There's a fitness woman 407 00:24:44,040 --> 00:24:47,400 Speaker 1: who has made a killing off of walking at home 408 00:24:47,560 --> 00:24:52,960 Speaker 1: videos walking in place. That's amazing. So you don't even 409 00:24:53,000 --> 00:24:56,960 Speaker 1: have to go outside. So, especially when you're starting any 410 00:24:57,000 --> 00:24:59,840 Speaker 1: type of exercise routine, you want to slowly raise that heart. 411 00:25:00,000 --> 00:25:01,600 Speaker 1: You don't want to come out of the gate doing burpies. 412 00:25:02,320 --> 00:25:05,199 Speaker 1: Though many people do, that's not how you want to 413 00:25:05,200 --> 00:25:07,480 Speaker 1: do it. You have to slowly raise that heart rate, 414 00:25:07,520 --> 00:25:09,560 Speaker 1: get the blood flowing to the muscles. All right, So 415 00:25:09,760 --> 00:25:15,359 Speaker 1: marching in place awesome grapevine again, super low intensity, great 416 00:25:15,400 --> 00:25:18,160 Speaker 1: way to get started. I say it in my fitness videos. 417 00:25:18,200 --> 00:25:20,600 Speaker 1: I don't grape vine. I'm a running place type of guy. 418 00:25:20,640 --> 00:25:23,439 Speaker 1: Doesn't feel right to me, not good at it. I 419 00:25:23,440 --> 00:25:25,480 Speaker 1: could do it, actually, it's just it doesn't feel right. 420 00:25:25,560 --> 00:25:29,000 Speaker 1: So again, everything I give you is to give you options. 421 00:25:29,200 --> 00:25:32,000 Speaker 1: There's no one thing that I will ever say you 422 00:25:32,160 --> 00:25:36,480 Speaker 1: have to do, and any fitness person who tells you that, 423 00:25:36,520 --> 00:25:41,480 Speaker 1: other than be consistent selling you a load of garbage. 424 00:25:41,680 --> 00:25:44,840 Speaker 1: All right, Marching in place grapevine number three. We're gonna 425 00:25:44,880 --> 00:25:46,919 Speaker 1: take it up a tiny bit jogging place, all right, 426 00:25:46,960 --> 00:25:48,840 Speaker 1: So you march in place, then you jog in place. 427 00:25:49,760 --> 00:25:51,719 Speaker 1: Now we're taking it up a Knox heart rates going 428 00:25:51,760 --> 00:25:56,320 Speaker 1: a little higher. Then jumping Jack's okay, Why is that harder? Well, 429 00:25:56,400 --> 00:25:59,560 Speaker 1: now we're adding our arms in and as I again 430 00:25:59,720 --> 00:26:03,320 Speaker 1: say during my Nantucket camp, straight arms, I'm doing it 431 00:26:03,359 --> 00:26:07,200 Speaker 1: as I speak, straight arm jumping Jack's harder than bentar, 432 00:26:07,800 --> 00:26:09,880 Speaker 1: so keeping the arms a little bit closer to your head. 433 00:26:10,160 --> 00:26:12,960 Speaker 1: Instructors will do that too, kind of save some energy. 434 00:26:14,119 --> 00:26:16,040 Speaker 1: That's one way to make it a tenny bit harder, 435 00:26:16,040 --> 00:26:18,600 Speaker 1: all right, Jumping Jackson again, so many variations on jumping 436 00:26:18,640 --> 00:26:20,639 Speaker 1: Jack's cross jacks and things like that. I'm not gonna 437 00:26:20,640 --> 00:26:23,240 Speaker 1: get in there, but these are kind of starting points 438 00:26:23,280 --> 00:26:26,040 Speaker 1: that you can play off of as well. Then, skaters 439 00:26:26,200 --> 00:26:28,280 Speaker 1: love skaters. You've heard me talk about them many times. 440 00:26:28,280 --> 00:26:30,080 Speaker 1: I put them in many of my fitness videos and 441 00:26:30,119 --> 00:26:33,399 Speaker 1: other fitness videos that I have designed as well. Now 442 00:26:33,440 --> 00:26:36,920 Speaker 1: we're going lateral, side to side, raising the heart rate, 443 00:26:37,000 --> 00:26:40,320 Speaker 1: burning calories, working the hips. By the way, I always 444 00:26:40,320 --> 00:26:43,560 Speaker 1: talk about this as a great alternative to trying to 445 00:26:43,600 --> 00:26:48,040 Speaker 1: spot reduce your hips, especially the women. Um, you're you're 446 00:26:48,080 --> 00:26:52,359 Speaker 1: burning colories, You're you're being functional, just awesome. So side 447 00:26:52,400 --> 00:26:56,240 Speaker 1: to side skaters, just like a skating motion. Again, variations, 448 00:26:56,240 --> 00:26:58,680 Speaker 1: you can touch the ground, you can do certain other things, 449 00:26:58,720 --> 00:27:02,480 Speaker 1: but basically, you know, keep it simple to start, and 450 00:27:02,960 --> 00:27:05,480 Speaker 1: as I said a little while back, you want to 451 00:27:05,520 --> 00:27:09,560 Speaker 1: make it harder, just go faster. You can go skaters easy, 452 00:27:09,760 --> 00:27:12,359 Speaker 1: side to side, kind of comfortable, still gonna be challenging. 453 00:27:12,359 --> 00:27:14,119 Speaker 1: Your heart rate is gonna be elevated. Now pick up 454 00:27:14,160 --> 00:27:16,760 Speaker 1: the pace, Now pick up the pace. Go a little faster, 455 00:27:17,000 --> 00:27:20,040 Speaker 1: go a little faster. Right now, you're gonna change that intensity. 456 00:27:20,480 --> 00:27:23,680 Speaker 1: Mountain climbers again, not one of my favorites. Basically part 457 00:27:23,680 --> 00:27:25,720 Speaker 1: of a burpie. So now you're getting a push up 458 00:27:25,760 --> 00:27:28,640 Speaker 1: position and you just drive those legs right. So now 459 00:27:28,680 --> 00:27:30,960 Speaker 1: you're just talking about your lower body. You're holding the 460 00:27:31,000 --> 00:27:33,960 Speaker 1: plank position with your upper body and you're alternating bringing 461 00:27:33,960 --> 00:27:39,359 Speaker 1: a knee to your chest. Once again, you can go slower, easier, 462 00:27:39,440 --> 00:27:43,200 Speaker 1: you can go faster, and if you watch class, you'll 463 00:27:43,200 --> 00:27:45,400 Speaker 1: see the difference. You watch a bunch of people doing 464 00:27:45,400 --> 00:27:48,760 Speaker 1: mountain climbers. Some are going super fast, some are going slower, 465 00:27:48,960 --> 00:27:51,239 Speaker 1: some are going super fast because they've been dogging it 466 00:27:51,400 --> 00:27:54,520 Speaker 1: for the for the you know amount of time they 467 00:27:54,560 --> 00:27:58,520 Speaker 1: have been working out. But you can modify it again 468 00:27:58,920 --> 00:28:02,720 Speaker 1: and that is just lower body. Another just lower body, 469 00:28:02,760 --> 00:28:07,239 Speaker 1: but super intense. Already talked about it. Jump lunges. So 470 00:28:07,280 --> 00:28:09,359 Speaker 1: now you're starting in a stationary lunge position and you're 471 00:28:09,440 --> 00:28:12,199 Speaker 1: jumping up in the air and switching your legs landing 472 00:28:12,280 --> 00:28:16,679 Speaker 1: in the stationary lunge position with the opposite leg forward, 473 00:28:17,119 --> 00:28:20,879 Speaker 1: super high intensity, raising at heart rate, and you know 474 00:28:21,160 --> 00:28:26,920 Speaker 1: you're you're high impact, high impact pop squats Again, these 475 00:28:26,920 --> 00:28:30,080 Speaker 1: are lower body but really raising at heart rate, so 476 00:28:30,119 --> 00:28:32,320 Speaker 1: you can do it without utilizing your upper body. Pop 477 00:28:32,320 --> 00:28:36,080 Speaker 1: squats going down into the squad, coming up and popping 478 00:28:36,160 --> 00:28:38,440 Speaker 1: up in the air, jumping up as high as as 479 00:28:38,480 --> 00:28:43,160 Speaker 1: you want to. Again, control the intensity. Now let's stick 480 00:28:43,240 --> 00:28:47,960 Speaker 1: with the lower body. Go a little bit um actually, 481 00:28:48,040 --> 00:28:50,600 Speaker 1: as far as intensity goes, I should say we're gonna 482 00:28:50,640 --> 00:28:53,080 Speaker 1: go down a little bit here. Uh So, now kicks 483 00:28:53,640 --> 00:28:58,280 Speaker 1: side to side, front kick, sidekicks. Great way to raise 484 00:28:58,360 --> 00:29:01,200 Speaker 1: the heart rate, a little bit less intense than jumping. 485 00:29:01,800 --> 00:29:04,520 Speaker 1: Uh And but now you're adding in core and balance 486 00:29:04,600 --> 00:29:08,280 Speaker 1: elements right, kicking to the side, kicking front, kicking backwards, 487 00:29:08,960 --> 00:29:11,560 Speaker 1: especially when you're fatigued. So I kind of threw it 488 00:29:11,560 --> 00:29:13,720 Speaker 1: in that order just because we're adding core element in 489 00:29:13,760 --> 00:29:20,160 Speaker 1: here and balance as well. Punches another alternative, right, taking 490 00:29:20,200 --> 00:29:22,840 Speaker 1: it down a notch as far as intensity. But for 491 00:29:22,880 --> 00:29:25,880 Speaker 1: those people especially who are maybe rehabbing a lower body 492 00:29:25,960 --> 00:29:31,240 Speaker 1: injury or something like that, jabs, punches, uppercuts really fun 493 00:29:31,440 --> 00:29:35,880 Speaker 1: tybo what was tibo? It was just fun boxing moves. 494 00:29:35,920 --> 00:29:43,240 Speaker 1: Billy Blank's amazing instructor no equipment right, And finally the 495 00:29:43,320 --> 00:29:49,400 Speaker 1: dreaded or if you're truly twisted Burpie. And that's hard 496 00:29:49,560 --> 00:29:52,440 Speaker 1: and there's so many variations. I would argue people who 497 00:29:52,520 --> 00:29:57,040 Speaker 1: do too many do in my opinion, bad burpies. There's 498 00:29:57,080 --> 00:29:59,760 Speaker 1: no jump, it's just how many you can do as 499 00:29:59,800 --> 00:30:03,240 Speaker 1: many reps as possible. Talked about that not a fan personally, 500 00:30:03,480 --> 00:30:06,840 Speaker 1: to each their own, depending on your goals. But Burpie, 501 00:30:07,360 --> 00:30:10,000 Speaker 1: you drop kicks, legs, go out, legs, come back. You 502 00:30:10,040 --> 00:30:11,560 Speaker 1: do a push up if you want or not. Some 503 00:30:11,600 --> 00:30:14,080 Speaker 1: people do, some don't. You jump up, some people jump 504 00:30:14,160 --> 00:30:16,480 Speaker 1: up really high. Some people don't jump up high at all. 505 00:30:17,560 --> 00:30:20,280 Speaker 1: But that's a full body movement. You're shunting your blood, 506 00:30:20,320 --> 00:30:22,960 Speaker 1: by the way, which is why some people get dizzy. 507 00:30:23,120 --> 00:30:26,720 Speaker 1: Gotta be careful. But that is challenging. And now you 508 00:30:26,760 --> 00:30:31,920 Speaker 1: have it. Eleven amazing body weight cardio moves that you 509 00:30:31,960 --> 00:30:35,880 Speaker 1: can just manipulate, do in a different order, different amount 510 00:30:35,920 --> 00:30:42,120 Speaker 1: of time, different speeds, to make an infinite number of workouts. 511 00:30:42,480 --> 00:30:44,160 Speaker 1: But let me give you one and the show right 512 00:30:44,160 --> 00:30:48,240 Speaker 1: nore okay, twenty minute body weight cardio circuit again, the 513 00:30:48,280 --> 00:30:53,560 Speaker 1: format is simple. So grab a pen, pencil, paper, your 514 00:30:53,600 --> 00:30:58,360 Speaker 1: phone if you want to write this down and do it. 515 00:30:58,400 --> 00:30:59,880 Speaker 1: And if you do, I want to hear about it. 516 00:31:00,240 --> 00:31:01,640 Speaker 1: Let me know how it goes, let me know how 517 00:31:01,720 --> 00:31:04,920 Speaker 1: challenging it is. Fun, all the above, All right, So 518 00:31:04,960 --> 00:31:11,400 Speaker 1: it's five cardio moves, just with different work to rest ratios. Okay, 519 00:31:11,600 --> 00:31:14,040 Speaker 1: first one, you're gonna run in place. You gotta start somewhere, 520 00:31:14,120 --> 00:31:15,960 Speaker 1: get that body warmed up. You're gonna run in place 521 00:31:16,000 --> 00:31:18,960 Speaker 1: for fifty five seconds. Each exercises for a minute, will 522 00:31:19,000 --> 00:31:21,640 Speaker 1: just change the work to rest, running place fifty five 523 00:31:21,680 --> 00:31:26,280 Speaker 1: seconds rest, five real short five seconds. Second one taking 524 00:31:26,280 --> 00:31:30,520 Speaker 1: it up a notch, jumping Jack's fifty seconds again, faster, 525 00:31:30,720 --> 00:31:34,880 Speaker 1: harder fifty seconds jumping Jack's ten seconds rest. I'm gonna 526 00:31:34,880 --> 00:31:38,760 Speaker 1: see the format here surely if you haven't already. Now 527 00:31:38,960 --> 00:31:41,920 Speaker 1: we're dropping down mountain climbers taking it up a notch 528 00:31:41,960 --> 00:31:45,160 Speaker 1: forty five seconds, and mountain climbers fifteen seconds rest. So 529 00:31:45,160 --> 00:31:49,280 Speaker 1: again it's always a minute. Mountain climbers forty five fast, 530 00:31:49,640 --> 00:31:52,920 Speaker 1: fifteen seconds rest. Pop squads come back up. Now you're 531 00:31:52,920 --> 00:31:56,040 Speaker 1: gonna go down into a squad jump up forty seconds 532 00:31:56,040 --> 00:32:00,800 Speaker 1: of that challenging twenty seconds rest, and now here we 533 00:32:00,880 --> 00:32:06,080 Speaker 1: go burpies thirty seconds, but you get thirty seconds rest. 534 00:32:06,600 --> 00:32:10,320 Speaker 1: And here's the beauty. We recharge. We go back to 535 00:32:10,440 --> 00:32:15,080 Speaker 1: running in place and you get that easier movement but 536 00:32:15,200 --> 00:32:19,160 Speaker 1: shorter duration rest. And you're gonna do that four times 537 00:32:19,160 --> 00:32:21,160 Speaker 1: for the twenty minutes. Now again, if you're starting out, 538 00:32:21,160 --> 00:32:25,280 Speaker 1: you can do five. But here's your twenty minute workout. 539 00:32:25,720 --> 00:32:31,680 Speaker 1: Five minutes done four times each exercise one minute. Take 540 00:32:31,720 --> 00:32:33,600 Speaker 1: you through one final time in case you missed it. 541 00:32:33,760 --> 00:32:37,200 Speaker 1: Running place fifty five seconds, rest, five jumping jacks for 542 00:32:37,280 --> 00:32:42,360 Speaker 1: fifty seconds rest, ten mountain climbers, rest, fifteen pop squads 543 00:32:42,480 --> 00:32:46,280 Speaker 1: down into a squad, jump up forty seconds, work twenty 544 00:32:46,280 --> 00:32:50,240 Speaker 1: seconds rest. Finished with those burpies thirty seconds, and then 545 00:32:50,320 --> 00:32:53,600 Speaker 1: rest for thirty seconds. Now you have it all right. 546 00:32:54,120 --> 00:32:56,760 Speaker 1: I can't do a power of any other body weight exercise. 547 00:32:56,800 --> 00:32:58,720 Speaker 1: I've done the ones that I believe in the most. 548 00:32:58,840 --> 00:33:01,600 Speaker 1: I've I've covered it all, from cardio to plank, to 549 00:33:01,680 --> 00:33:05,120 Speaker 1: push up to squat. Actually, now, as I think out loud, 550 00:33:05,120 --> 00:33:07,920 Speaker 1: but those are the basics. Those are the ones to 551 00:33:08,000 --> 00:33:14,080 Speaker 1: push up, the plank, squat, the lunge, the cardio. Still 552 00:33:14,160 --> 00:33:16,960 Speaker 1: use your weight, still use your machines, Still use all 553 00:33:17,000 --> 00:33:20,040 Speaker 1: those fun things. But keep it fun, keep it interesting, 554 00:33:20,160 --> 00:33:23,320 Speaker 1: mix it up. When you have access to the machines, 555 00:33:23,440 --> 00:33:25,400 Speaker 1: that's when you do it. And by the way, leave 556 00:33:25,440 --> 00:33:27,880 Speaker 1: you with that. Now, listen, you go to the gym, 557 00:33:27,960 --> 00:33:30,560 Speaker 1: you can do whatever you want. But I'm a believer 558 00:33:30,600 --> 00:33:33,320 Speaker 1: that if you're paying for the gym, especially when it's expensive, 559 00:33:33,880 --> 00:33:35,880 Speaker 1: you know, and it's not a boutiqui gym where you 560 00:33:35,880 --> 00:33:37,680 Speaker 1: have a specific thing to do when you go there. 561 00:33:37,800 --> 00:33:39,320 Speaker 1: If you just have equipment and you're gonna go, do 562 00:33:39,360 --> 00:33:42,400 Speaker 1: whatever you want to do, use the equipment, do the 563 00:33:42,400 --> 00:33:44,560 Speaker 1: body weight stuff at home for the most part, unless 564 00:33:44,600 --> 00:33:47,520 Speaker 1: that's the only time you're exercising, then I get it. 565 00:33:48,200 --> 00:33:51,000 Speaker 1: But you understand my point. If you're paying for something 566 00:33:51,040 --> 00:33:53,000 Speaker 1: at the gym and you want to mix it up, 567 00:33:53,520 --> 00:33:57,920 Speaker 1: use that crazy machine you don't have access to at home. Right, 568 00:33:58,600 --> 00:34:02,600 Speaker 1: that's one of my pieces of advice to maximizing your 569 00:34:02,640 --> 00:34:05,440 Speaker 1: money and your time and your workouts. Now you have 570 00:34:05,520 --> 00:34:10,239 Speaker 1: it all right, Thank you for listening. Please rate the 571 00:34:10,280 --> 00:34:13,280 Speaker 1: show and subscribe. If you have not subscribed, please subscribe. 572 00:34:13,719 --> 00:34:16,200 Speaker 1: Real fun guests coming up in the new year. Lots 573 00:34:16,200 --> 00:34:18,880 Speaker 1: of great topics. You guys are reaching out such great 574 00:34:19,200 --> 00:34:21,920 Speaker 1: requests for different shows, and I'm gonna do it all. 575 00:34:21,960 --> 00:34:24,919 Speaker 1: You reach out, you ask, it happens. Sometimes I'm only 576 00:34:24,960 --> 00:34:28,360 Speaker 1: waiting to find the best expert I know to sign 577 00:34:28,400 --> 00:34:32,000 Speaker 1: on to talk with me about that specific topic. All right, 578 00:34:32,480 --> 00:34:34,279 Speaker 1: if you want to reach out, Tom h Fit is 579 00:34:34,320 --> 00:34:38,280 Speaker 1: my Instagram and Twitter accounts, Tom h Fit Fitness Disrupted 580 00:34:38,320 --> 00:34:40,400 Speaker 1: dot com. You go to the website which will be 581 00:34:40,560 --> 00:34:44,600 Speaker 1: up in brand new very shortly, Fitness Disrupted dot com 582 00:34:44,640 --> 00:34:47,399 Speaker 1: and email me through there as well. Micro Workout Plan 583 00:34:47,480 --> 00:34:49,759 Speaker 1: is my newest book. If you're looking for something for 584 00:34:49,760 --> 00:34:52,680 Speaker 1: the new year, make great gifts to the Micro Workout Plan. 585 00:34:53,120 --> 00:34:57,200 Speaker 1: Gotta push. You know that my sixth book and really 586 00:34:57,239 --> 00:34:59,239 Speaker 1: proud of it. Everything I talked about. You get that 587 00:34:59,280 --> 00:35:02,160 Speaker 1: book and you'll say, you know what he actually does 588 00:35:02,239 --> 00:35:05,279 Speaker 1: everything he talks about and is consistent. Yeah, because that's 589 00:35:05,280 --> 00:35:07,960 Speaker 1: what it's about. What I'm doing and talking about today 590 00:35:08,640 --> 00:35:12,160 Speaker 1: I was doing and talking about forty years ago. Alrightt 591 00:35:13,040 --> 00:35:18,520 Speaker 1: just turn one fourteen. Thank you for listening. I'm Tom Holland. 592 00:35:19,320 --> 00:35:22,000 Speaker 1: This is Fitness Disrupted and we remember there are three 593 00:35:22,200 --> 00:35:25,279 Speaker 1: things we all control. How much we move what we 594 00:35:25,320 --> 00:35:29,240 Speaker 1: put into our mouths and our attitudes, and that, my friends, 595 00:35:29,840 --> 00:35:34,400 Speaker 1: is awesome. I am Tom Holland. This is Fitness Disrupted. 596 00:35:35,120 --> 00:35:42,000 Speaker 1: Believe in yourself. Fitness Disrupted is a production of I 597 00:35:42,160 --> 00:35:45,919 Speaker 1: heart Radio. For more podcasts from my heart Radio, visit 598 00:35:45,960 --> 00:35:49,279 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 599 00:35:49,360 --> 00:35:50,720 Speaker 1: listen to your favorite shows.