Considering exercise is the one personal practice I do more often than any other (including meditating), it’s been way too long since I posted a blog about it.
Last time I did, I focused on the quick, impactful home & hotel workouts that were part of my daily routine. Since moving to the farm, with the warm weather and no travel due to Covid-19, I’ve had more time to focus on fasting and pushing myself a little further in my workouts. The experience has been tremendous.
Long-format workouts, like the ones I’ll share about today, are a bit of a luxury as they take time and a base level of fitness to complete; however, for me, the overarching idea of these workouts is not about fitness, per se. It is about mental toughness and a deep sense of personal accomplishment. During these workouts, fitness is a happy result, but there is no specificity to what you’re systems or muscles you are focusing on other than your mind and your will power. In other words, what you do, or how fast or heavy you do it, isn’t as important as just doing it!
My triathlete friend has been sharing these workouts with me over the past few months and I’ve been modifying them to suit my non-triathlete needs. Although you could do these workouts exactly as I’ve shared them, I would suggest, instead, to look at them as inspiration to push yourself in your own way. Modify them and come up with ideas that work for you. If you have a trainer, ask them to develop some long workouts tailored to you.
The main objective is getting yourself to a place where you feel like “can’t go on” but you find the inner strength to keep going. It’s also about setting aside the time for YOU! Of course, this experience can be accomplished with a basic long run, swim, or bike ride, but I like the added unpredictability of mixing in strength training to endurance workouts –– it keeps life interesting!
Ideally, work out somewhere between 11 am and 1 pm and head into the workout in a fasted state or only having eaten lightly (I sometimes eat lightly throughout these workouts to keep energy high). However, this is a personal choice and everyone should consult their doctor, trainer, or naturopath to determine whether fasting, alone or in addition to extended workouts, is suitable for them.
BONUS: Following the workout, each evening (at least 4 hours after the workout) do a 90min+ leisurely cardio workout with a friend or family member. That could be a slow walk, ride, kayak, or paddleboard. What are long summer days for if not a second workout, right?
Between the two bouts of exercise each day, you’ll feel thoroughly exhausted but deeply satisfied by your personal accomplishment!
Pre Workout
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Warm up until you feel loose
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Punching bag, skipping, drills, or dynamic stretching (up to you). Head and arm circle rotations, etc.
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Adding a weighted vest/backpack or resistance bands will dramatically increase intensity (burpees with weight vests are the best!)
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Dumbbells –– weight up to you
Workout # 1
Circuit 1
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4 x 20 burpees
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4 x 40 bicycle crunches
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4 x 15 push-ups
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Rest 90 seconds between sets
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Run 1 mile or bike 2 miles
Circuit 2
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3 x 20 full sit-ups
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3 x 10 push-ups with a weighted vest
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3 x 10 bent over dumbbell rows
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60 seconds rest between sets
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5-mile run or bike 2 miles
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Add a 4th set if this is too easy
Circuit 3
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4 x 30 walking lunges(15 each leg)
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4 x 20 push-ups
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4 x 10 arm curls
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30 seconds rest between sets
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1x 20 burpees (to finish it off)
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1-mile run or 2-mile bike ride
“The strength of your mind determines the quality of your life.” — Edmond Miabka
Workout # 2
Circuit 1
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4 x 40 bicycle crunches
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4 x 10 burpees
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4 x 15 kettlebell swings
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1 x 2-3 minutes skipping to finish the entire circuit (with a rope or simulated)
Circuit 2
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4 x 20 weighted lunges
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4 x15 single-arm dumbbell (or kettlebell rows)
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4 x10 overhead dumbbell shoulder press
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5–10-minute run or high-intensity bike ride
Circuit 3
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1 x 20 burpees (just once)
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4 x 10 dumbbell deadlifts
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4 x 10 floor dumbbell press (back flat on floor) super set with 10 push-ups
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1x 3 minutes skipping to finish the entire circuit (with a rope or simulated)
Circuit 4
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4 x 10 squat to standing tricep extensions
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4 x 10 single-arm dumbbell curls
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20 minutes cardio
“I don’t stop when I’m tired. I stop when I’m done.” — David Goggins
Workout # 3
Circuit 1
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5 minutes skipping or simulated (until those calves are burning)
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3 x 10–15 plank to push-up position (don’t do push-ups, just get to the position and back down again)
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3 x 40 mountain climbers
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3 x 10 kettlebell swings
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Increase to 4 sets if too easy
Circuit 2
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3 x40 bicycle crunches
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3 x 20 lunges
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3 x 15 renegade rows with full push-up (this is a single-arm row in a push-up position)
Circuit 3
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3 x10 side lateral raises, 10 front raises, 10 overhead presses and 10 upright rows –– do these continuously
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3 x 10 burpees
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3 x10 sit-ups
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(Yes, this circuit will SUCK!)
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5 minutes skipping or simulated (until those calves are burning)
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20-minute run
“You don’t find willpower. You create it.” — Unknown
Workout # 4
Circuit 1
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25 pull-ups
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50 dumbbell deadlifts
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2 minutes skipping or simulated
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50 push-ups
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50 squat jumps
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2 minutes skipping or simulated
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50 V-ups
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50 thrusters
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25 pull-ups
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2 minutes skipping or simulated
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50 kettlebell swings
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50 sit -ups
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2 minutes skipping or simulated
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50 arm curls (25 per arm)
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50 Burpees
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25-minute run or 50minute bike ride
Some or all of these workouts may seem a little different and possibly more extreme than what you’re used to. Exercise can mean different things to different people. I’ve always loved the empowerment aspect of challenging your mind and your body and that’s what inspired me to share these. Take your time, go at your own pace and ability and find that strength inside that show you just how powerful you are!
Thanks for Reading,
Be Well!
