April 2020 - Warm Up and Workout
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April 2020
At-Home Workouts
For Covid-19
WORKOUTS #13-24 • WARMUP & WORKOUT
Hi, we're Pat and Taz Barber HOW WE PLAN TO HELP YOU DURING THE COVID-19 VIRUS We work with a lot of gyms and affiliates If we're going to get through this, we need to around the world, and many of them are be generous, share information openly and temporarily closing their doors to protect freely, and help when we can. their people from the spread of Covid-19. Though the situation is frightening and When we asked ourselves how we could uncertain, we want to focus on what we can contribute to a larger community we love so control: how well we show up and serve our much, free programming was the best thing communities. we could come up with. We'll be releasing 6 at-home workouts a week If you have other ideas, please let us know! that you can pass along to your people. You Email: pat@warmupandworkout.com don't have to be a member of Warmup & Workout to get these workouts. We're in this together, Pat and Taz
At-Home Workouts We’re giving you 6 workouts a week that you can turn around and deliver to your people. These will be bodyweight or low load (laundry detergent jug, or random things you can find around the house that make sense), and will include movement demonstration videos to make things easier on you and your people. Delivery As professionals whose livelihoods are centered around health and wellness, we have a duty to show up and serve our communities to the absolute best of our ability right now. People need our support and guidance. The more you make people feel like you’re taking care of them during this time, the better. Which is why we’re suggesting that you go above and beyond the typical platform delivery, like pushing workouts to your people via Wodify, BTWB, SugarWod, etc. Make the delivery more personal. You can do this by texting your members the workouts. We recommend splitting up your members and assigning them to a coach. That coach is responsible for sending members the workout, movement demonstration videos, and personalizing the goals, subs, etc. You can also lead Zoom group workouts and make use of the Gallery View video layout. Some people might be hesitant to join Zoom classes because they don’t want you to see their messy living room. Teach people how to blackout their screen, mute/unmute, and so on. Educate to relieve some of the anxiety and awkwardness that might be preventing them from showing up. Some affiliates have integrated Zoom with Facebook so the Zoom calls are automatically published to Facebook Live. What coaches are noticing is that some people don’t want to show up for a Zoom call but when a video is pushed to Facebook Live and they can watch it on their phone, they see how much fun everyone is having, and they’re more likely to get involved. Basically, it lowers the barrier to entry. Here’s how to sync the two platforms: Streaming a Zoom Meeting on Facebook Live If you’re hosting Zoom classes already and you’ve been let down by how many people are showing up, reach out to your members who’ve been MIA. Covid-19 was sudden and it’s been really confusing. Many people thought it would just sorta pass in a week or two. They had the mindset of, “Oh, I’ll just take a week off and relax.” But this isn’t a vacation. On the flipside, maybe they’ve been busier than normal. Schedules and routines have been erased in just a few weeks. The truth is, we don’t know how long it will last. So, reach out to your people and see how they’re doing, invite them to a Zoom class (maybe even send them a recording to lower the barrier to entry) and give them the nudge to get moving again. warmupandworkout.com 1
Workout 13 Workout 5 Kick-sits 5 Split Leg Good-mornings * Add 5 reps each round AMRAP 10 min. * Switch legs every 5 reps of split GM. Scoring As many rounds and reps as possible in 10 minutes. Scaling Kick-sits: Rather than jumping into each position, walk hands there. Could also modify to a supine hold with alternating leg lifts. Split-leg Good-mornings: Bend the knees to allow for maximal range whilst still keeping a tight midline/back position. Use load if possible. Warm-up (10 min.) 5-10 reps Ninja Flow + 5 Bootstrap Squats + 10 Cossack Squats. Then, perform: 3-5 reps Kick-sit 5-10 reps Split-leg Good-mornings Workout (10 min.) warmupandworkout.com 2
Workout 14 Workout 100 Fast Feet 400 m Run 25 Lying Wall Hands-to-toes 3 Rounds Scoring Time to complete the workout Scaling Fast Feet: Perform 75 Double-unders instead if you have a rope. Lying Wall Hands-to-toes: Scale to a regular Sit-up if needed. Warm-up (10-15 min.) 100-m Run 10 Good-morning to squat 2 rounds Jump rope barefoot for 2-3 min. * Omit jump rope and just bounce for Unloaded. Then, spend time on Ankle and Foot Drills. Then, perform: 20 sec. Hollow Hold 10 sec. Rest 2 rounds 20 sec. Strict Sit-ups 10 sec. Rest 2 rounds 20 sec. Lying Wall Hands-to-toes 10 sec. Rest 2 rounds Workout (15-20 min.) warmupandworkout.com 3
Workout 15 Workout 20 Object Step-ups 40 Mountain Climbers 20 Walking lunges 40 Mountain Climbers 30 Air Squat 2-3 Rounds Scoring Time to complete the workout Scaling Object Step-ups: Scale the height of the object. Can’t find an object, step over something. * Use a load here if possible. Mountain Climbers: Scale the ROM as needed. Warm-up (10 min.) Play Jumping jack game to get warm! Then, perform: 20 Mountain climbers 10 Stationary step-ups 10 Walking lunges 10 Step-ups 20 Mountain climbers Workout (5-10 min.) Workout 16 Workout 45 ft. Bear Crawl 45 Object Jumps warmupandworkout.com 4
45 sec. Handstand Hold 45 Push-ups 45 Jump to touch target AMRAP 30 min. Scoring As many rounds and reps as possible in 30 minutes. Scaling Bear Crawl: modify to on the spot bear crawls. * Modify Bear Crawl to 45 Object Swings or Good-mornings if possible. Object jumps: reduce the height as needed. Scale to Step-ups if they didn’t perform them yesterday. If they did, omit the movement completely. Handstand hold: Modify to walk up the wall as far as possible, or to a Pike Plank Hold. Jump to touch target: Modify the jump as needed. * Make the target (on a wall, above their head on a low roof...) at least one-two hand distance away, so they need to at least clear the floor when they jump. Warm-up (10 min.) 25 ft. Bear Crawl forward + Bear Crawl Backward (do on spot if no room) 5 Inchworm + Push-up 5-10 Air squat to jumping jack 5 Half handstands — Scale to attempts or plank get down/ups 25 ft. Bear Crawl forward + Bear Crawl Backward (do on spot if no room) Then, go through each movement and perform 5-7 reps of each: Jumps Handstand hold Push-up Jump to target Workout (30 min.) warmupandworkout.com 5
Workout 17 Workout 2-4-6-8-10 4-point Heel Taps Burpees Cossack Squats For the 4-point heel taps, they use two objects to tap over. They start with their first tap on the far side of the first object, then tap to the left over the two objects, then back again to the start (right). Those 4 points = 1 rep. For the Cossack Squats 1 rep = 1 squat left + 1 squat right. Scoring Time to complete the workout. Scaling 4-Point heel taps: Scale the height of the objects to suit their ability. The higher the object, the harder the movement. Scale further to floor taps on the spot with support from hands as needed. Burpees: Scale to a Kick-back if needed. Cossack squats: If ROM is limited, have them perform single leg deadlifts instead. Warm-up (10 min.) 10 Good-mornings 30 sec Plank Hold 10 Alt. Single leg deadlifts 10 Alt. Cossack Squats 10 Plank Shoulder taps 2 Rounds Perform: Tabata Hollow hold/dead bug — Scale to knees bent 20 sec. on/10 sec. Dead bug warmupandworkout.com 6
Then, perform: 2 x 4-point heel taps 4 x 6-point burpee (pause at each point of burpee) 6 Alt. Cossack Squats Workout (10-15 min.) Workout 18 Workout 20 Squat to Jumping Jack 10 Inchworms 10 Object Dips Rest 1 min 3 Rounds Scoring Time to complete the workout. Scaling Squat to jumping jack: Omit the jump if needed Inchworms: perform half ROM if people have trouble going the whole way. Double the reps if this is the case. Ring/Object Dips: Make it easier by using the feet as support as needed. Make harder by elevating the feet. Warm-up (15-20 min.) Bear Crawl Lizard — Stay low to ground and use same arm/leg to move forward Duck walk Crab Walk Ape Walk Frog Jumps 1-2 rounds warmupandworkout.com 7
Mobility/Stability 10 Lying down prone letters drill 10 Alt. Dynamic plane crash victim 10 Wall Slides 1-2 Rounds Workout (15 min.) Workout 19 Workout 8 Rotational Planks 8 Strict Handstand Pushups 16 Speed Skaters Run 800 m Every 10 min. perform 3 Rounds Scoring Complete workout within timeframe. Scaling Rotational Planks: Scale to holding 20 sec. Right Plank/20 sec. Left Plank Strict HSPU: Scale to regular kipping, then scale further to Pike HSPU. (elevate the feet for further challenge) Speed Skaters: Scale to Up and Over the Fence + Air Squat Run: Scale the distance as needed. Warm-up (10 min.) OTB Whole Body Complex 10 Alt. Supine Plank Leg Raises 10 Sit-up to Pike warmupandworkout.com 8
10 Sit-up to Straddle 5 Inchworm into Down Dog into Cobra 2-3 rounds Run 200 m 8 Speed skaters 6 Strict handstand push-up lowers 8 Rotational planks 6 Strict HSPU — Or use workout modification here. Run 200 m — Faster than before. Workout (30 min.) Workout 20 Workout 21-18-15-9-6 3 point Squat Broad Jump Deficit Push-up * 3 point squat 1 rep = 1 right Lateral Squat 1 Air Squat 1 left Lateral Squat Scoring Time to complete the workout Scaling 3 Point squat: Scale to regular air squat as needed. Broad jump: Scale to on the spot high knee skips, or to hamstring sliders instead. Deficit Push-up: Scale to regular push-up, or kneeling push-ups. Warm-up (15-20 min.) Quick Warm-up (set up an over/under station with stick/chair) warmupandworkout.com 9
Have them perform: 4 Step-over/crawl under 8 Air squats 4 Burpee, hop over 8 Split stance rock to tall split stance kneel 4 Over-unders — Scale to step-over if needed. Push-up Challenge Diamond Push-ups 10 x 33% of Max Reps (if your max set of push-ups is 10 reps, your sets will be 3) - Place hands in a triangle position — TRICEPS! - Fingers should be touching, but scale by moving hands outwards. - Rest 30 sec. between sets. Perform 3 x 3 point squats Then, perform: 3 x Broad Jump for distance * In between each attempt, perform 3-5 deficit push-ups, or their workout modification Workout (15 min.) Workout 21 Workout 2 min. Candlesticks 2 min. Wall Climbs 2 min. High Knees 2 min. Couch Anchored Sit-ups 2 Rounds Scoring Total reps performed for all 4 movements. Scaling warmupandworkout.com 10
Candlesticks: Create some height for under the body (not feet), so there is less distance to travel. Or, scale to bent knee dragon flags. Wall Climbs: Scale the distance you walk up the wall. Or, scale further to get down-ups. High Knees: Scale to Lunges on the spot. Anchored Sit-ups: Scale to regular sit-ups. Warm-up (15 min.) Alt. Warrior Stretch for 1 min. 10 Long Lunge Sequences Air Squat for 1 min. 10 T-spine rotation and shoulder rolls 2 Rounds 4-3-2-1 Candlesticks Wall climbs 9-8-7-6 High knees Sit-ups Workout (16 min.) Workout 22 Workout Part 1: 2-4-6-8-10...until you can't perform unbroken sets. Single-leg Squat (Pistol) * Rest between as needed. NFT Part 2: 6 Reverse Lunges 4 Pistols AMRAP 2 min. Rest 1 min. 3 Rounds warmupandworkout.com 11
Scoring Part 1: Total reps performed Part 2: As many rounds and reps as possible in 2 min. X 3 (add all rounds and reps together) Scaling Single-leg Squats: Use any of these progressions/scales HERE and HERE you think appropriate. Step-ups: Find a HIGH object to step onto today. Scale the height as needed. Use a load if possible. Warm-up (10 min.) OTB Lower Body Complex 10 Single leg glute bridge 10 Alt. lateral step-overs 6 Alt. groiners 6 Alt. pigeon stretches 2-3 rounds 2 x 4 Alt. Pistols (or your scale of choice.) Workout (25 min.) Workout 23 Workout 8 Burpee jump to target 16 Plank Shoulder Taps 4 Rounds * Every 2 min. perform 20 Jumping jacks * Use a target that is at least two hands distance away from reach. Scoring warmupandworkout.com 12
Time to complete the workout. Scaling Burpee jump to target: Omit the high jump to the target. Scale further to a Kick-back if needed. Plank shoulder taps: Scale to a kneeling version. Jumping jacks: if for some reason, you can’t perform these, scale to 5-10 Inchworms instead. Warm-up Dynamic Mobility - down 25 ft. or 10 on the spot reps works. Bear Crawls Sumo Squat + Air Squat Tall Duck Walks Walking Bird Peckers Zombie Inchworms Then, 20 sec. Burpee to target jumps 10 sec. Plank shoulder taps 10 sec. Rest 3 sets Workout (5-10 min.) Workout 24 Workout 10 Pike/Floor round the worlds 20 Air Squats 25 ft. Crab Walk 5 Rounds Scoring Time to complete the workout warmupandworkout.com 13
Scaling Pike/Floor around the worlds: Scale to 20 V-ups, or bent knee v-ups Crab Walk: Scale to 10 lying hip extensions per round. Warm-up (10 min.) Deck of Cards Warm-up Take a deck of Cards, turn over 3-4 cards at a time. The following suits denote the following movements; Hearts = Sit-ups Spades = Pike Push-up Diamonds = Mountain Climbers Clubs = Pulsing Air Squats Joker = Run 200 m * The number on the cards = the reps you perform of each movement. Face card = 10 reps. Workout (10-15 min.) warmupandworkout.com 14
Resources for
Covid-19
A BULLETIN BOARD FOR
RESOURCES ON RUNNING A
GYM DURING COVID-19
When we put out a new PDF, we'll
refresh this list to keep you up to date
on the latest resources for gyms:
Active Life RX Weekly Zoom Call
Every Wednesday, 4:30pm Eastern
Replay of Last Week's Call
PSA for Home Gym Training
Zoom 101 for Gyms and Coaches
OptimizeMe Nutrition: The #800G
Challenge
We'll also regularly update our social
media accounts as developments
occur:
WUWO's Instagram
WUWO's FacebookYou can also read
