It’s been two weeks and I still haven’t heard anything from H of the TMI Tuesday blog. Hedone, if you are reading this, I hope you are fine. I already miss answering your questions. If you are reading this please let me know if you are okay.
Since I don’t have anything prepared today, I figured I’d post something from my Patreon feed as a way of saying thank you. October is coming in a few days and the stakes are getting higher. The higher the stakes are the more I learn that I cannot thank you enough. This whole ordeal of losing our house makes me appreciate all the little things in life. I will forever be a grateful man.
As a way of saying thanks, please enjoy this exclusive post from my Patreon feed. Thank you.
If you’d like more exclusive content like this, please check out my Patreon page.
The Barbarian Home Workout (June 8, 2020)
Greetings Barbarians! Long days and pleasant nights!
The quarantine sucks, there are plenty of things to do and you can’t go out. One of the places I miss going to is the gym. I was even excited to get a gym membership before the lockdown. But alas, life has a way of interfering with our plans.
I’m never a fan of bodyweight (BW) exercises; it never gave me the results free weight exercises did. There is no exact metric of progress in bodyweight exercise except for adding volume. You can only add sets and repetitions but you cannot add load (weight). You can change the difficulty of a BW exercise by changing leverages e.g., kneeling push-ups to Hindu push-ups.
Like I said, life has a way of interfering with our plans and BW exercise is better than no exercise at all.
The gym played a great part in my personal development. It does not only strengthen my body but it also sharpens my spirit. Nothing teaches about respect than racking a 145lbs barbell off your back. The common misconception was gym folks are airheads with serious vanity issues. Yet, I’ve met a lot of great folks too and made great friends at the gym, and smart ones too. I can’t imagine where my life would end up if I hadn’t picked up the barbell on that fateful day. I was going through difficult things at that time. I was diagnosed with clinical depression and general anxiety disorder. Life was tough and I found refuge in the gym. It became my church.
Now, I’m not going to bore you with my stories from the gym. I’m here to get you fit even when the gyms are still closed.
I’m a fan of the push/pull type of training compared to body split type training. Push/pull is much simpler as it focuses on simple pushing and pulling motions. Body split type training is where you divide your training days to body parts, e. g., chest day, leg day, etc.
I tried to make a training program with no equipment needed but it’s just not possible. I recommend getting a pull-up bar or somewhere you could hang with extended arms. I’m thinking of getting one myself because I suck at doing pull-ups.
Before we proceed, please check out my fundraiser. In case you still haven’t heard, we are about to lose our house any day now in October. I’m doing my best to gather as much funding as we need, there is no way for us to make it without any help. I even got threats just because I’d tried asking a cousin to pay up some money they owe my mom. How could I ask for that at a time of a pandemic, they said. Looks like they got no idea what this means to us. This will be the topic of my next post, so stay tuned.
I’m not asking for much from one person but rather a little from everyone. So, if you got 500 PHP ($10) lying around somewhere, would you consider donating it?
Now that we got everything, let’s proceed to the exercise selection.
- Lie on the floor with your arm extended (push up position). Position your arms a bit wider than shoulder-width. Keep everything tight, maintain a rigid core, and squeeze your glutes. You should keep your body in a straight line from head to toe, no sagging, no arching. Face the ground.
- Bend your arms and keep your elbows tucked on your sides. Lower your body to the floor and maintain a straight line from head to toe.
- Explode off the ground by pushing your arms to the point that your entire body leaves the floor.
Still can’t do a plyo push-up? Try doing a regular push up or a kneeling push up or wall push up.
- Position yourself a few inches away from a wall and get into a handstand position. Use the wall for support.
- Lower yourself under control to the ground.
- When your head touches the ground, push yourself back up
Still can’t do a handstand push up? Try doing a pike push up or a Hindu push-up.
Setup your pull up bar or any bar that could support your body weight
- Grasp the bar with an overhand grip and begin from a dead hang.
- Squeeze your scapular muscles and tighten your core. Pull up towards the bar until the bar passes your chin.
- Pause at the top, then lower yourself under control
Still can’t do a pull-up? Try doing chin-ups or inverted rows
- Begin in standing position, feet together, and parallel.
- Raise one leg forward and keep it as straight as you can. Raise both your hands forward.
- Keep your core tight and your back straight. Lower yourself under control by bending your standing leg. Keep your extended leg raised and keep your standing foot flat off the ground. Continue lowering yourself as you can.
- Once you reach the bottom, Push your standing leg back up.
- Switch leg and repeat
Still can’t do a pistol squat? Try doing a Bulgarian split squat or prison squat.
- Squat down into position with your hand on the floor
- Kick your feet back up into a push-up position
- Then return your feet into the squat position
- Leap up from squat position
Still can’t do a proper burpee? Try squatting up instead of leaping up or Try some jumping jacks.
I’d recommend looking over Youtube for the execution of the exercise. I’m no expert so I might miss a few things in my instructions.
The problem with any program is the start, especially if the trainee has little or no experience. Newcomers have no idea where to start or how many reps they could do. To mitigate that, I’ll be including easy, normal, hard, rep schemes as well as how to progress.
On week 2 start with Handstand push-ups.
AMRAP (As Many Repetition As Possible)
You’ll notice some sets have a plus sign in them (3+,5+,12+), those are the AMRAP set. It means that you should perform more than the specified reps as many as possible. This is to ensure that there is at least one hard set. The AMRAP set is also a great sign of when to progress. Like for example, if you could do more than 12 on the AMRAP set then you progress to the next scheme from (2×3 to 2×5) or change the variation of the exercise (from prison squats to Bulgarian split squats).
Burpee Workout (100 Burpee Challenge)
The Burpee Workout involves performing 100 burpees in 5 minutes. This is no easy task and I would tell you to take your time with it. Start with as low as you can and build it up until you could complete 100 burpees in 5 mins. If you couldn’t do a burpee try doing 100 jumping jacks or 100 flights of stairs.
Yoga For Barbarians
Failure and Fatigue Management
Failing to do the specified set and reps are counted as “Failure”. After a failed set, remove the AMRAP set on your next session to give yourself some time to recover. Let’s say you failed your plyo push-ups 2×3. 1×3+. On your next plyo push-up session do 2×3. This is to not overwork yourself and give you a chance to recover. After that, you can proceed as normal.
Again, I’m not claiming to be a fitness expert so take this with caution. Learn as much as you can about the exercises. There are tons of resources out there that you can learn from.
Along with a proper diet and enough sleep, you could expect to see changes in your body composition. With the gyms closed, there is no way of getting a good workout. The good thing about this workout is that it is so simple you could do it anywhere. You don’t even have to spend so much time that you could supplement it with other activities.
We don’t know when the quarantine would be lifted or will there ever be an end with COVID-19. The important thing is that we still keep our health and fitness a priority. Especially right now with everything that is happening to us. We need to remain strong, in body, mind, and spirit.
Before I end this post, I would like to thank my donors and patrons for supporting me during this difficult moment. There is not a day that passes where you are not in my mind. I owe so much to you. Maraming salamat at mahal ko kayo!
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