running
Running /Jogging to near failure... means 18+ miles?From Leah Lutz @barbell medicine
Repeat the following circuit 3-5 times. Rest 1-3 minutes between rounds based on tolerance, goals, and current fitness levels.
*The near-failure effort means that you would do whatever trunk or conditioning exercise you choose to near failure, e.g. within 5 reps of voluntary failure or within ~20 seconds of you having to stop
- Leg exercise x 8-30 reps
- Upper Body exercise x 8 -30 reps
- Upper Body exercise x 8- 30 reps
- Trunk exercise x near-failure effort*
- Conditioning exercise x near failure effort*
The rep ranges are wide to allow for a variety of different exercises based on your preferences and a range of different loading. Here are some sample exercises for each group:
Leg Exercises w/o Equipment
Squat
Split Squat
Lunge
Reverse Lunge
Cossack Squats
One Legged Bird Squats
Nordic Hamstring Curl
Reverse Nordics
Glute Bridge
Upper Body Exercises w/o Equipment
Push-Up, standard grip (tempo, paused, etc.)
Push-Up, narrow grip
Push-Up, Wide grip
Frog Push-ups
Deficit Push-ups (hands on books or elevated surface)
Decline Push-ups(feet up on elevated surface)
Superman with Y,T, or I shoulder raise
Press-up from forearms
Core Exercises w/o Equipment
V-sit
V-up
Plank
Side Plank
Hollow Rocks
Sit-ups
Conditioning w/o Equipment
Running/jogging
Walking
Jumping Jacks
High knees
Running Planks/Mountain Climbers
Burpees
And here is a sample of how to put it all together using stuff from around the house, where applicable:
4 rounds of:
Obviously, the combinations are endless and there are a lot of bodyweight exercises to do, especially if you have access to a few toys (read: weights) at home. For more workouts and ideas, keep your eyes peeled for the new template release that's likely taking place tomorrow March 16th. Tons of different options there!
- Squats with book bag + a few heavy books - max reps in 30 seconds. Rest 15 seconds.
- Pushups, normal grip with book bag - max reps in 30 seconds. Rest 15 seconds.
- Superman with I - 20 reps
- Situps- max reps in 30 seconds. Rest 15 seconds.
- High Knees x 30 seconds.
- Rest 1 minute.
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