Category Archives: Martial arts

10 Ways to Spice up your Workout Routine (Cheaply)

DSC_0156Lucky for you I kicked boredom’s ass, and I’m more than happy to tell you how I did it.  Here are…

10 Ways to Kick Workout Boredom’s Ass (on the Cheap)

  1. Ask a buddy if you can work out with him. See what he’s doing and steal ideas. Good news is, his gym probably gives out free guest passes like they’re Mentos.
  2. Take a class. If money is an issue, there is an excellent chance that your local county or city is about to publish its Summer class catalog, if it hasn’t already. Some of those classes — even the dancing and martial arts ones– are super affordable.  Most police athletic leagues offer really cheap classes too.
  3. Have cable? Go to the free on demand area and check out all of the free workouts. There’s all kinds of Yoga and Pilates workouts on there.  Pull one up and follow along.
  4. Go get a set of PTDICE and create random calisthenics workouts.
  5. Get a cheap new toy to play with.  Check out your local Goodwill store. Last time I was in there I saw a Total Gym for $100.00 (I used to have one back in the day, before I got into calisthenics, and it was lots of fun).  They also had two complete sets of P90x and a slew of other cheap workout DVDs. And don’t forget to check Craigslist. I’ve gotten some brand new stuff on there for half price, including two heavy bags and my mountain bike.
  6. Does your employer sponsor any corporate games, have a softball team, golf team, etc.? You might be able to earn some brownie points while saving on greens fees or fitness club memberships.
  7. Preorder The Calisthenics Codex eBook and use it to create virtually unlimited calisthenics workouts that you can do at home for free. Click here to pre-order at Barnes & Noble, or here to pre-order on iTunes/iBooks.  Only $2.50 until 5/31.
  8. Set a goal. Training is a lot more interesting when you’re training with purpose. Sign up for a 10K or a mud run, a charity walk or bike ride, enter a tournament, etc. If you want to get lean for swimsuit season, get a copy of Cut! and learn how to do it sensibly — without insane workouts, crazy or complex diets, or freaky supplements.
  9. Got any old auto tires laying around in the garage?  You don’t have to go crazy and invest in expensive, gut-busting tractor tires.  Put on some gloves and get to work.
  10. Go outside and explore your local parks.  Walking is still the safest way to exercise, and although it seems like every year’s workout fad is more extreme than last’s, walking 5 miles burns just as many calories as running 5 miles, and walking may even be better for your heart.  Yes, I’m telling you to go take a hike.

PTDICE + Chain, Lead Leg Kick Drill #CABALFANG #WOD

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PTDICE + CHAIN (Drape #20 chain over shoulders. 4 sets to failure of Prison Push-ups, Zombie Squats, Sit-ups, Full Stop Push-ups, Rear Lunges); Lead Leg Kicking Drill (Side kick heavy bag 1x, then 2x, then 3x, etc. up to 6x, all as fast you can. Repeat w/ Roundhouse. Complete 5 sets — that’s 210 kicks in total).

Want a set of PTDICE to call your own? Get a set here for $16.99.

PT and a Recipe #CABALFANG #WOD

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PTDICE: 4 x 25 of Walking Push-ups, Crunches legs elevated, Prisoner Squats.

Quick’n’Dirty Brunswick Stew

* 1 baked chicken, skin removed and shredded
* 1 can pork bbq
* 1 can beef bbq
* 2 cans stewed tomatoes
* 1 LG bag frozen succotash (or 1 can each corn and limas with liquid)
* 1 large diced potato (or 1 can diced potatoes)

Place all ingredients in crock pot. If too thick, add chicken broth to desired consistency. Cook 8 to 10 hours. Eat, enjoy, get full, belch, repeat.

Running vs. ?

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Never cared much for running, and when I gave it up — except for the occasional 20 minute fun run or something — I didn’t feel like I lost anything in terms of overall fitness.

Now it turns out there’s evidence to support my feelings.  And I just saw another fitness writer who feels the same way except he likes kettle bell circuits whereas I prefer calisthenics.

Kettlebells are cool, but they ain’t cheap. Calisthenics are the fastest, cheapest, and safest (in my opinion) way to get fit. No equipment, no gym memberships, no extreme workouts.

Want to learn how to incorporate calisthenics into your fitness regimen? Click here for info on my forthcoming book “The Calisthenics Codex” including preorder instructions. Preorder it at half price until June 1st — only $2.50.

If you love running, by all means keep having fun. But if you just plain don’t like it, do your heart, knees, and sanity a favor: stop running and do something you enjoy!

A Video and your #CABALFANG #WOD

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After last night’s workout I was so sore that all I could do this morning was a bike ride and some stretching. If you want to get sore too, here’s what we did:

Wrestling: 8 x 2:00/1:00 of free play followed by this Constitutional: Russian Squats (50), Get-ups (25), Mountain Climbers (50), Neck Bridge  (90 secs), Staggered Push-ups (25), Side Lunges (25/side), Pikes (25)

And now a short video of my guys wrestling last night:

Strike Count Power Drill #CABALFANG #WOD

wpid-20150504_065506.jpgWarm up with some either traditional forms practice or the equivalent, such as shadowboxing or the like, followed by a few low-key, warm-up rounds on the heavy bag.

Strike Count Power Drill:  Set timer to beep every 30 seconds and start.  Hit the heavy bag with as many full power shots as you can for 30 seconds, then rest for thirty.  Count number of blows on the 4th set.  Break for 2 mins (4 x :30) and start again.  Count hits on 4th set once more.  If count is less on the second go-around, complete 100 Squats.

Saturday Special #CABALFANG #WOD

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(1) TIRE HALF PYRAMID to 12 of Tire Slams, Tire Squats, Tire V-ups for a total of 78 each (Exercise explanations here).
(2) CONSTITUTIONAL: 25 Log Push-ups, 50 Wall Push-ups, 100 Squats, 50 Sit-ups, 25 Get-ups, 25 Barrel Roll a.k.a. Sit-out Push-ups, 100 Side Lunges (50 each way).
(3) 5×2:00/1:00 Kickboxing combos with plenty of pops, rolls, slips, checks and weaves

BIKE #CABALFANG #WOD (and some #Thorogood)

BIKE POWER: Set timer for 15 min intervals. Ride at relaxed pace, without touching the highest front gear, until timer beeps. Then turn around, shift to biggest front gear, and head back home AFAYC shifting only on rear gear. Complete 250 Push-ups less 50 for every minute left on the clock (in other words, if you make it back in 10 mins you don’t have to do any).

And for no reason whatsoever, here’s one of the songs I listened to on the way to work this morning.

A Shot at Fitness Fame for Rookies and Heroes Alike

hofNot everybody can be a Hall-of-Famer, which is a shame, because once you’re in the “________” Hall of Fame (fill blank with your choice) that must be a pretty good motivator to keep going and set an example for the people following in your wake.

So I created the Calisthenics Codex Hall of Fame.  I made it pretty easy to get in, but not too easy, a brass ring for rookies and beginners, a little motivation to get on, or stay on, a workout plan.  For die-hard fitness freaks, it’s a chance for you to brag a little.

All you have to do is get a copy of my book The Calisthenics Codex, complete any workout in the book, and point me to a photo or video of you doing one of the workouts (complete instructions here).  Doesn’t matter if it’s the easiest (“Circle Time”), the hardest (“Death March”), or one of the others in between.

Pre-orders for The Calisthenics Codex are open.  Go get it now at half price.  Release day is May 30th, after which the price goes up.

Click here to pre-order at Barnes & Noble

Click here to pre-order on iTunes/iBooks

Psst! Want to read a really cool #calisthenics book?

Psst! Want to read a really cool #calisthenics book on your Nook? Pre-ordering now on B&N. Half price until June 1st…http://www.barnesandnoble.com/w/the-calisthenics-codex-robert-mitchell-jr/1121820688

Calis Codex cover final for web