{"id":522,"date":"2020-05-13T22:35:02","date_gmt":"2020-05-13T22:35:02","guid":{"rendered":"https:\/\/www.oversizeme.com\/?p=522"},"modified":"2023-07-14T11:46:40","modified_gmt":"2023-07-14T11:46:40","slug":"take-the-gym-with-you-anytime-fitness","status":"publish","type":"post","link":"https:\/\/www.oversizeme.com\/take-the-gym-with-you-anytime-fitness\/","title":{"rendered":"Take The Gym With You – Anytime Fitness"},"content":{"rendered":"\t\t
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Having the gym handy is not always possible with work and commitments out of town. Heres is a great set of drills that you can take with you anywhere.<\/p>

A fun, simple, and adaptable program to keep you smiling and moving well for life. Your workout should not be a job.\u00a0Sure, you won\u2019t want to work out some days. Often it will be a grind to get started, but exercise should not just be a long list of checkboxes standing between you and a preconceived notion of fitness. \u00a0 read more The Anywhere, Anytime Program for Lifelong Fitness<\/a><\/p>

thumbnail courtesy of breakingmuscle.com<\/i><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Your workout should not be a job.<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Sure, you won\u2019t want to work out some days. Often it will be a grind to get started, but exercise should not just be a long list of checkboxes standing between you and a preconceived notion of fitness.<\/p>

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This is the primary issue that limits success and fulfillment in life. We want some vague outcome, so we set up a plan with that outcome in mind. We have no real intent to grow as a person or experience the process. In school, we want good grades, but ignore the deep, meaningful learning experiences and cognitive skills that color our world more vividly. At work, we want to be good at producing, promoting, or selling some arbitrary product we may have never used because we want money. There is no surer route to sap your passion for life than the standard, purposeless drive to these flashy, yet empty outcomes.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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You Were Made to Move<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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The optimal route in fitness, as in life, is to find great work. The goal is to learn to\u00a0<\/a>love the experience; to be\u00a0guided by a purpose and a curious sense of play.<\/p>

Why do you work out? Certainly, we appreciate the aesthetic results. No shame there. But for a lasting fitness practice and sense of joy in movement, the purpose must be deeper. Exercise is part of your humanity.\u00a0It\u2019s deeply rooted in your biology as an assumed part of existence, prerequisite to emotional and cognitive function. You were made to move, and are not whole without consistent movement.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Exercise, fitness, and health magnify every other area of your life. You will have more energy for your work, more excitement and purpose in your projects, and more levity and humor in your interpersonal relationships. You will be a role model for the people you love. With the right plan, you\u2019ll start to see the world in a completely different way.<\/p>

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Your fitness plan can reflect a respect for human nature and play. Certainly, you will still have \u201cpunch-the-clock\u201d days, and nobody\u2019s saying it will be easy. Once we begin to honor our nature, we come to understand that\u00a0our entitlement to comfort and convenience does not serve us. Therefore, an indispensable tenet of a fitness practice must be regular interaction with discomfort.\u00a0Intentional development of your capacity for thriving in discomfort is part of the good life.\u00a0It\u2019s the type of funny tradeoff that seems to characterize the human experience.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Lift Forever, Anywhere, Anytime<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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With these principles in mind, I put together the Lift Forever, Anywhere, Anytime Plan. It is a mindful, skill-based approach that requires only a few kettlebells, parallettes, and a pull up bar. Every workout is full-body and has its own unique themes. It is a comprehensive, adaptable program that will keep you motivated.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Daily Warm Up<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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  • Rocking with neck nods (a la Original Strength) – 5\/side<\/li>
  • Quadruped knee circles – forward and back – 5\/side<\/li>
  • Bear crawls – forward, back, side to side – 20-60 seconds<\/li>
  • The\u00a0Cal Poly Hip Flow<\/li>
  • Handstand kick-ups or crow practice<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Day 1: Hells Bells Day<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Always start the week with one of the toughest challenges, a buy-in that gives awesome momentum for the week. This is also my favorite workout to do outside. That changes everything!<\/p>

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    Specific Warm Up<\/strong><\/p>

    1-arm kettlebell swings – 10\/side<\/p>

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    Metabolic Block<\/strong><\/p>

    10 Minutes of (2-arm) kettlebell swings (30 seconds on\/30 seconds off x 10)<\/p>

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    Strength Block<\/strong><\/p>

    Turkish get ups – 5\/side (alternating)<\/p>

    *get ups with tired forearms present a unique, fun challenge, but safety first<\/em><\/p>

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    Finisher<\/strong><\/p>

    Weighted carry variations – 6 x 30-second intervals<\/p>

    *I like to mix variations: farmer\u2019s walks, seesaw carry, waiters walk, 1-arm waiters walks, bottoms-up 1-arm kettlebell carry, suitcase carry, rack hold carry, 1-arm rack hold carry. Lots to play with and much more interesting outside<\/em><\/p>

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    Finish with 3-minute cold shower<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    Day 2: Ultimate Athleticism Day<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Specific Warm Up<\/strong><\/p>

    Turkish get up – 2\/side (alternating)<\/p>

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    Dynamic Block – 4 rounds<\/strong><\/p>