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3 Quarantine Workouts That Can Be Done Anywhere With No Equipment

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Podcast Synopsis

Welcome to Physical Friday

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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Find over 150 full episodes of Saltwater Experience on Waypoint

You can follow Tom Rowland on Instagram @tom_rowland and find all episodes and show notes at

Tomrowlandpodcast.com

Learn more about Tom's Television shows by visiting their websites:

Saltwater Experience

Into the Blue

Sweetwater

 

Contact Tom through email: Podcast@saltwaterexperience.com

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