Freshman 15 or the COVID-19's?

So looking back through time...some of us may have gained the "Freshman 15" our first year of college however long ago that was :-) or some of you may have battled the COVID "19's" during the pandemic. Whichever it may be, we are a product of our environment and that is something we can address today!

We have all been inside our homes more than we have planned and without a regular schedule of any sort! Kids here, school there, work everywhere. Its organzied choas at its finest. Phew... hopefully I havent gotten your anxiety up, haha. I promise it will get better!

Since COVID has shut down our gyms and wrecked our fitness routines, many of you may be looking at your current routine (or lack thereof) and be overwhelmed, confused or looking for a BIG change.

Today’s post is simple. How can we create an effective, at home, outdoor workout routine without the convenience of a gym? Additionally, some of you are still traveling for work and the hotel gyms are still closed. We will address tips, tricks and programming options to revitalize your fitness routine and get you on track!

Let’s look at programming as a whole. Some of you may have 20 minutes to workout each day, where others will have several hours. For the sake of training, we will assume that everyone is doing total body workouts during this time and that you have no outstanding injuries. Focusing our exercise choices in a targeted manner can simplify programming and streamline exercise options per each workout. Also, setting a time cap per workout, sets, and reps will also direct the workout as well

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Let’s look at some examples and put the above information in action!

1. Building the Program

Total Body Workout – Day 1

Example: 3 Rounds x 10 Repetitions Each Movement, :45 Seconds for Cardio/Run

Variation 1:

Exercise 1- Upper Body

Exercise 2- Lower Body

Exercise 3- Core

Exercise 4- Cardio or Run Variation

In the above Variation 1 example, this format can be used every time you exercise, changing the movements in each category fitting the needs of your body and what you wish to train that day.

Total Body Workout – Day 2

Example: 3 Rounds x :30 seconds Each Movement

Variation 2:

Exercise 1- Total Body

Exercise 2- Total Body

Exercise 3- Core

Exercise 4- Cardio or Run Variation

In the above Variation 2 example, this format can also be used when you exercise. This variation is more advanced and challenging because the movement selections are total body exercise movements, versus the Upper Body and Lower Body Split options as in Variation 1.

2. Putting the Program into Action

Now you may be wondering, what do I do with the information above and actually apply it?!

The workout variations given above are to be performed in a continuous sequence with limited to no rest in-between each round. Exercise 1, 2, 3, and 4 should be done one after the other. Since we are designing our workouts individually, you will rest as long as you need based upon what your boy can handle and at what fitness level your body is currently at. Moving forward there are 3 steps to follow when putting this plan into action:

Step 1: Figure out the days and times you can work out each week

Step 2: Find a location to exercise (in the house or in a public park, etc.)

Step 3: Do an inventory check of what exercise equipment you own/have access to

Step 4: Perform the "1 Mile Run Fitness Test"

Once you have gone through Step 1 – 3, consider telling your friends and family the health and fitness goals you have in mind - By doing so, you will “breathe those goals into existence” and make them more of a reality! (Sounds cheesy but it works!)

Step 4: Simply put, track the time it takes you to run 1 mile and record that time on day 1 of your new routine. Each month "re-test" and run the mile again to see how your time has improved. You may not run the entire mile on day 1. Run as far as you can, at whatever pace you can and build consistency over time.

Tips & Tricks

Take a before photo to track physical progress and changes. Consider weighing yourself and taking body measurements each month. While on your journey, recruit a friend with similar goals and minset to workout with you to build a support structure and motivation through the process. In addition, tracking your food in a food journal can build a full picture of your routine over time and show patterns in your diet.

Whether your goal is to lean out, build muscle, become an elite runner or just be able to walk around the neighborhood more effectively, starting with a consistent health routine is always a fantastic idea!

3. Total Body - 2 Day Example Routine

(see template formats from above)

Total Body Variation 1: Day 1

3 Rounds x :20 Seconds Each Movement

Exercise 1- Push Up

Exercise 2- Reverse Lunge

Exercise 3- Bicycle Crunches

Exercise 4- Lateral Hops

Total Body Variation 2: Day 2

3 Rounds x 15 Repetitions Each Movement

Exercise 1- Squat to Overhead Press

Exercise 2- Bear Crawls

Exercise 3- Side Plank

Exercise 4- Jump Rope

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In review, the best place to start is by developing an actionable plan and a commitment to yourself. The above formats are body weight training variations that require no equipment. Simple change the exercises in the categories to advance the movements and tailor them to the goals you have in mind.

We all owe it to ourselves to exercise, sweat a little and get some personal time to invest into our health and wellness. Encourage yourself and anyone who is taking this journey with you to embrace the moment and to go for it! Have fun and enjoy the process! This year has been difficult, however when presented with challenges, unique and creatives responses will occur. Embrace the struggle and create your own narrative. Don't let the circumstances force your hand. Write your own story and be the change you wish to see! Each journey starts with a single step forward...I excitedly await the progress that has yet to be seen in you!

Cheers!