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How many push-ups can you do?
How about pull-ups?
What about sit-ups, squats or dips?
You’re not Chuck Norris, so your answer can’t be “All of them”. Whatever your number is, I’m sure you want to be able to do more, but if bodyweight movements aren’t regularly practiced then the skill and strength will fade… And, unfortunately, a bodyweight-only program can get pretty boring, pretty fast and will not lead to awesome results like lifting and carrying large loads for long distances.
So what do we do?
How about we find a way to squeeze bodyweight training into our daily routines? So whether you are at work, traveling, waiting to catch a plane or just straight up bored…I challenge you to these five subtle, yet very potent, routines, or challenges, that can add some serious numbers to your bodyweight-repetition ability…A.K.A your ability to be more like Chuck Norris.
Challenge: 60 Seconds, or Less
I like to call this one the every hour on the hour challenge.
This challenge is great for those who have a long work day but spend most of their time at a desk. Really, it is great for anyone whether you stay at home, are going to school or work in a construction yard. But if your job requires you to be stuck in a desk all day…here is your excuse to move! It wouldn’t hurt to get others involved too!
Alright, here’s what you do.
Pick your exercise of the day, and try to make it a different exercise every day of the week.
For example:
- Mon – Push-ups
- Tues – Sit-ups
- Wed – Rest Day
- Thur –Pull-ups (doorway pull-up bar)
- Fri – Squats
Once you have your exercise, commit to doing 10-20 reps at the end (or beginning) of every hour. It shouldn’t take you more than a minute to accomplish. I say only 10-20 reps because if you are at work, you don’t want to turn this into an entire workout, and we don’t want to work up a huge sweat. We are simply trying to add a little which eventually will amount to a lot. If you are worried about sweating, invest in some dry fit clothing and extra deodorant, but don’t make that your only excuse for not being a better human!
What it looks like:
- From 8:00 a.m. – 8:01 a.m do 10 push-ups (or more)
- From 9:00 a.m. – 9:01 a.m do 10 push-ups (or more)
- From 10:00 a.m. – 10:01 a.m do 10 push-ups (or more)
- Etc…
If that doesn’t seem challenging enough (and you don’t mind sweating), then kick it up a notch! Go every thirty minutes on the minute and increase the reps!
RULES:
- You have to do it every hour (unless you are in a situation where you can’t i.e. meetings, on airplane, etc).
- It can’t take more than 60 seconds.
It’s that simple and that easy! An 8 hour work day with 20 reps would be an extra 160 push-ups you would have never normally done! Not to mention, if you do sit a lot all day, it gets your brain working again!
But what if you have a little more time? Say you don’t mind sweating or you aren’t at work? What then?
The 5-Minute Challenge it is!
(NOTE: Want 31 Days of Bodyweight Training for free? Are you looking to step it up a notch? Want to do real training? Can you bring some intensity? 31-day Bodyweight Workout Program –> Get FREE access here.)
Challenge: 5 minutes, or less
Now, if you don’t mind doing something a little bit tougher, which will take more than 60 seconds and will most definitely work up a sweat I have these three challenges for you:
You can call this one….
I could have saved 15% on car insurance, but instead, I did 100 squats:
It’s pretty simple. If you have 5 minutes (exactly) start a running clock and do 20 squats every minute on the minute for 5 minutes, BOOM: 100 Squats achieved. This one is great because not only can it be a good workout (especially if done more than once), but it also helps you really master your form.
Give it a shot!
The next two options are nice, because not only will you get a good workout, but you get to listen to soothing tunes while you do, OR you may learn to hate these songs with a passion after trying these two workouts.
Sally Stole my Soul:
This one will actually take less than 5 minutes. Start the song “Bring Sally Up” by Moby check it out here. And every time the song says up you should be up and every time the song says down you should be down. It’s like Simon Says, you can’t come up until told, and likewise for down. You can do it with squats, push-ups, pull-ups (really freaking hard), and feel free to experiment with any other up and down combinations.
We actually had this in one of our challenges at Eo3Fit, you can check that out here.
The Police Made me do Burpees:
Another easy one that will take less than 5 minutes while jamming out to an awesome song!
Yes, I am talking about Roxanne by The Police…
Roxanne
You don’t have to put on the red light
Those days are over
You don’t have to sell your body to the nightRoxanne
You don’t have to wear that dress tonight
Walk the streets for money
You don’t care if it’s wrong or if it’s right
Here’s how it works…
- Start with blaring “Roxanne” by The Police
- Then do jumping jacks until “Roxanne” is said
- Every time Roxanne is said you have to do a burpee
- You can mix up jumping jack with high knees, running in place or butt kicks
- But EVERY TIME Roxanne is said you HAVE to do a burpee
Simple enough? It is really fun…kind of…
Challenge: I’ve Got All Day (Tough Guys & Gals Only)
Ok, ok, this one will not really increase your bodyweight movements…at all. But I have to throw it out there to all those who think the rest of these challenges are too easy.
SOOOO…for the tough guys and gals out there who think they are top dogs and hot shots, let’s do this!
You may be saying all that other stuff is too easy!
“60 seconds of work every hour…who needs it?”
“100 squats…I could do that in my sleep!”
“Jumping up and down to songs…why would I ever do that?”
My response to you…take on the hardest challenge ever!
I don’t want you to run a marathon, lift heavy weights or swim for miles. No, I have something much harder for you:
- Don’t sit down.
That’s it! Well, actually, you can’t sit down, kneel, lie, put your hand on your knees or lean on any object. YOU HAVE TO STAND ALL DAY.
Try it. See how far you get into the day. The second you get out of bed in the morning and your feet hit the ground, you cannot sit. You must stand, only.
It’s pretty intense. Even the fittest people in the world will have a problem with this one, and it will be quite uncomfortable and unenjoyable.
Don’t worry, I’m not ALL crazy. There are actually a ton of reasons and benefits to stand all day and you can read about them HERE.
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Alright, get out there and try some of these challenges and see how a little will add up to a lot, over time. Good luck and let me know if you try any of the challenges!
Here’s to being a better human!
-Jerred
(NOTE: Want 31 Days of Bodyweight Training for free? Are you looking to step it up a notch? Want to do real training? Can you bring some intensity? 31-day Bodyweight Workout Program –> Get FREE access here.)