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The Outdoor Athlete Book by Courtenay and Doug Schurman



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More Training Info > No-Gym Advanced Workout

No-Gym Advanced Workout

If you have already tried our previous No Gym Required workout and are looking for a more advanced version to take with you on the road or to do at home, read on! Please feel free to refer to www.bodyresults.com/e2nogym.asp. These 9 exercises include pictures for clearer instruction on form. Do the exercises in the order listed below, and be sure to include a 5-10 minute general warm-up and cool down. Do 3-4 sets of 6-8 repetitions (the focus is on building strength) for each mini-circuit, rotating between sets a, b, and c within a numbered set before continuing to the next trio. Rest only as long as it takes to switch to the next exercise and catch your breath slightly. Keep in mind that this program may be well suited to building strength for those relatively new to strength training, while for more advanced exercisers it could be a suitable maintenance routine for travel or home. To build strength even further, be sure to include dumbbell and barbell exercises as you might at a gym in some phases of your training.

Warm-up

Include 5-10 minutes of light cardiovascular activity to increase blood flow to the working muscles and help you mentally transition into exercise. This can include brisk walking, jogging, stair climbing, jumping rope, biking or other home cardiovascular equipment, or dancing with your child to upbeat music. Add a few dynamic stretches such as gentle arm swings, shoulder circles, butt kickers, or unweighted walking lunges to increase range of motion in the specific muscle groups you will be working.

The Exercises

1a: 1-Leg 3-Position Deadlift – Glutes, Quads, ankles

Yes, it’s back. This excellent exercise develops stability and balance in the ankles, calves and feet and is a variation of the exercise that targets the gluteus medius featured at www.bodyresults.com/e2gluteusmedius.asp. For this variation, you can use a dumbbell or just your own bodyweight. Stand on your right foot (dumbbell optional) and bend the standing leg at both knee and hip as you reach your right foot across the body and to the left side, hold as you draw the arm back in and reach forward, draw arm back in and reach right, then retreat and stand back up to starting position. One rep. Repeat for 6 total reps, then complete on the other leg. The reach and hold in the bottom position requires far more balance, concentration, and strength and really taxes the glutes and quadriceps as well as all the smaller muscles around the ankle and in the feet. To increase intensity, 1) add a dumbbell to each hand, 2) add longer pauses to each reach, or 3) increase the depth of knee and hip bend.



1b: Pushup Variations – Deltoids, Triceps, (Pectorals), Abdominals

For those of you who can already do more 10-12 repetitions in a standard (on toes) pushup, place your feet up on an object at least 10 inches high: a stability ball will of course provide the most challenge, but a bed, chair, bench, or even a stair step would also be appropriate. If you are still able to do far more than 6 repetitions, add a weighted backpack for appropriate resistance or do Handstand pushups with sock feet up against a wall. The first option is to start from a standing position facing the wall and kick your feet up and over into a handstand position, so at the bottom position you are facing away from the wall. For option two: rather than kicking your feet up and over the head, get close to the wall (hands 2-3 feet in front of it) so that you end up facing into the wall at the bottom, and walk your toes up the wall and hands back toward the wall until your body is angled slightly. Hold that position, or lower slightly and press back up to straight-arm for 6 repetitions.



1c: Elbow Plank Rotations – Obliques, Abdominals, Deltoids

Position yourself on your left hip and side, hips stacked and feet stacked or staggered with top (right) foot slightly forward of bottom (left) foot. Place right hand on left obliques across the torso as pictured. To perform the exercise, using your obliques, lift your hips by pushing up onto your left elbow and then rotating torso to face the floor, return to side plank, and lower the hip to start. Repeat 6 times then complete on the other side. To make this more challenging, place right hand behind your head (as shown; this makes the lever longer) or hold a light dumbbell at your shoulder.



Complete 3-4 rounds of 1a-1b-1c with 15-30 seconds of rest between exercises (enough to record and switch) before continuing to the next triplet.

2a: Tiptoe Walking Lunges – Quads, Hamstrings, Soleus

Find a long stretch of open space (hallways or yards are good for this) and take a lunge stride forward with one leg, lowering until back knee almost touches floor. Front heel should be elevated so that you stay up on your tiptoes. Shoot for right angles for both knees, shoulders over hips, and torso vertical. Return to standing by bringing back leg forward, then stride forward with previous back leg, moving forward for 6 repetitions each leg. Remain on tiptoes throughout for additional balance challenge. Do with bodyweight initially, then add a loaded backpack or a dumbbell in each hand. Complete 6 reps each leg for desired number of sets.



2b: 1-leg, 1-arm Triceps Dip – Triceps, Deltoids, Quads, Core

As you did in No Gym 1, find a sturdy chair, couch, bed or even the bathtub and position yourself for triceps dips with neutral wrists, hands right outside the thighs and butt fairly close to the chair or tub. To work right arm, take left arm away and raise right leg so that opposite leg and arm work simultaneously. Lower until upper arm is parallel to the ground (right angle to elbow) and exhale to lift up to starting position. Perform 6 repetitions for each arm-leg combo.



2c: Oblique Twist, Feet Elevated – Obliques, Hip Flexors, Abdominals

This is a more advanced version of the exercise described and shown at www.bodyresults.com/e2alpinecore.asp. You can use a 5-8# medicine ball, dictionary, or dumbbell for increased intensity or add a pause to each unweighted repetition to make the abdominals work harder. Lean back slightly with your knees bent, feet flat on the floor until you have your balance. The farther back you lean, the harder your abdominals and obliques have to work. Keep your abdominals tight in order to protect the lower back, and exhale as you make a rainbow arc with the weight extended above you, leaning back as far as comfortable holding feet about 4-6 inches above the floor. This is a great exercise for skiers, paddlers, racquet sports enthusiasts, as well as mountaineers involved in “power belaying,” building snow shelters, and crevasse rescue.



Complete 3-4 rounds of 2a-2b-2c with 15-30 seconds of rest between exercises (enough to record and switch) before continuing to the next triplet.

3a: 1-leg Balanced Calf Raise

Stand with the ball of one foot on a 2x4 board or 2-3” high surface, just high enough so that in the heel-down stretched position your heel can reach the floor. Place your other foot behind the ankle or, for balance, you can let it flare out to the side. Complete a balancing calf raise lifting up onto your toes, without holding on. Initially you may find that you have to pinwheel your arms to get your balance, but that wobbling will go away with increased balance, practice, and stability.



3b: Triceps Pushups – Triceps, Abdominals, Deltoids, Pectorals

Position yourself on hands and feet with a tight flat body as for pushups; however, for this variation, bring hands in close to your ribs so that elbows remain tucked in against your sides as you press body upward. Make a triangle with your hands, if you like, so that in the bottom position, fingers will be resting against the bottom edges of your ribcage rather than outer edges of your shoulders. Exhale as you press body as one piece to top position, inhale as you lower. If 6 on toes is too difficult, lower on toes and press up on knees; if that is too difficult, do all 6 reps on knees.



3c: Side Jackknife – Obliques

Lie on your left side, supported on left elbow, legs extended in line with the spine and feet stacked. Keep as much distance between left ear and shoulder as possible and avoid slumping into the shoulder. Place right hand behind the ear/head and as you raise the elbow, lift both legs off the floor to feel a tight, concentrated contraction in the right obliques. Do 6 repetitions slowly and controlled. When 6 are easy, add ankle weights to legs and dumbbell to top hand.



Complete 3-4 rounds of 3a-3b-3c with 15-30 seconds of rest between exercises (enough to record and switch) before cooling down 5-10 minutes and stretching worked mucles.

Additional Notes

The whole workout of 27-36 sets should take you 30-45 minutes to complete. Add cardiovascular training at the end or on separate days. Options for aerobic training on the road include brisk walks, a jog or run, hill or stair climbing, whatever cardiovascular machines are available to you (especially if you are staying in an equipped hotel) or good old fashioned calisthenics such as jogging in place, jumping rope, jumping jacks and so forth. Or simply put on some good tunes and dance! Include 5-10 minutes of stretching at the end of each workout. Hold stretches at least 20-30 seconds, without bouncing or jarring. Any less than that and you may as well not even bother. Enjoy!

As always, when starting a new routine, remember that form is of the utmost importance; also remember that this workout IS NOT for everyone. This is designed to be a maintenance type of workout for Body Results clients who already have a pretty good foundation in strength. If you have stumbled upon this site and are new to exercise, please be aware that some of the newer exercises may cause muscle soreness. As with any exercise program, if you are just beginning, make sure you have had medical clearance to do so and have no contra-indications that would prevent you from safely completing the workout. Body Results assumes absolutely no responsibility, liability, or fault for improper completion of the workout by those exercisers who have not been through consultations with our trainers.



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