The BoxJumper Podcast - CrossFit, Functional Fitness & Healthy Living Discussions

For day 14 or my promised 14 days of the Self-isolation Fitness Challenge Home Workouts, you’ll get a little single-leg strength work under your belt, if you’re able, followed by some grip and core strength.

With a running clock for 14 min

• 3/3 Squats (alternating Pistols)

Rest however long it takes you to do the prior round before continuing with the next round.

For this workout, you’ll optionally need a chair or other target to which to squat if you’re not going free-standing (or you could use it for balance) and you’ll need to handled objects of the same weight (or very close) to carry.

Full description and demo video at boxjumper.ca/IsolationChallenge14

We’re almost at the two week mark of the self-isolation workouts! Here’s what I’ve got for you for Day 13.

Every 2 min for 6-10 rounds

• 7 Tall Muscle Snatch

You’ll need a dowel for the snatches and overhead squats. Focus should be on the proper way to move and maximize the range of motion for each - consider this technique practice above all. And follow that with some kettlebell swings with a heavy-ish handled object. You’ll do 7 of each movement within 2 minutes, and whatever is left over is rest before the next round. Go for 6 to 10 rounds in total.

Full description and demo video at boxjumper.ca/IsolationChallenge13

For day twelve of the BoxJumper Self-isolation Fitness Challenge, we have a theme! 12 minutes of 12 reps of each of a lower body, a middle body and an upper body movement, with lots of variations on each for added intensity.

AMRAP 12

• 12 Walking lunges / jumping switch lunges

No gear needed if you want to do all three with just bodyweight. You may want a wall, chair, or countertop for the push-ups to avoid taking full bodyweight, and if you want to scale up the crunches, you may want a set of dumbbells or a pull-up bar - but all fo the above are entirely optional.

Full description and demo video at boxjumper.ca/IsolationChallenge12

Today's workout includes a little unilateral work (loading of one side of the body at a time), mixed with a bit of heart rate raising cardio is on deck for today's workout.

6-10 rounds (3-5 per side)

• 8 Single Arm Power Clean and Press

You'll need an object that you can move with one hand (I use a giant peanut butter jar and a dumbbell for my examples) and a spot where you can do shuttle walking or running (assuming you don't feel like doing it in place). That's it! Go to it, and have fun!

Full demo at boxjumper.ca/IsolationChallenge11

Today’s Workout is a bit of a choose-your-own adventure style of workout to get the heart rate up and challenge your fitness. You can choose the number of rounds, as well as the version of each movement you perform, and of course the loading of the Russian twists!

Time to get the heart rate up!

Beginner: 5-10 rounds | Intermediate: 10-15 rounds | Advanced 15-20 rounds

• 10 (seated) Russian twists

This workout requires only a chair (optional) and a solid and somewhat heavy-ish object that you can hold in both hands and touch to your chair or the floor on each side of your body from a seated or piked position.

Workout details and demo at boxjumper.ca/IsolationChallenge10

Today's workout is a strength building workout!

5 rounds SLOW

- 5 reps, negative push-up

Be sure to make each rep a high quality rep and make each rep last as long as you can go with good form. For the push-up, keep your abdomen tight, legs together and back flat while letting elbows pass close to your body. For romanian deadlift, keep the supporting leg fairly straight, core tight, and back flat with hips square to the floor.

These are great exercises that anyone can do - watch the video for all the modifications, starting from beginner to advanced.

Full details and video demo at boxjumper.ca/IsolationChallenge9

If you're self-isolating (like you should be), it's more important than ever to stay active for your physical and mental well-being. Here are my 8 keys to success with at-home workouts, no matter what your sport or workout routine may have been before the COVID-19 outbreak.

EPISODE NOTES:

Boxjumper.ca/Episode24

Show Links:

Osprey Athletics

ospreyathletics.com

BoxJumper

boxjumper.ca

If you’re in self isolation due to the COVID-19 outbreak, you may need some help to stay active. Here’s the 5th in a series of simple at-home DIY equipment (or zero equipment) workouts I’m posting to help you have fun, keep moving, and challenge your fitness.

The workout is:

10-9-8-7-6-5-4-3-2-1 reps of each, alternating between:

• laundry basket deadlifts

Options for scaling up and a full workout description and video demo at https://boxjumper.ca/IsolationChallenge5

Today’s at-tome workout features a different kind of “every minute on the minute” workout this time, with new movements, some terrific scaling options and a part “B” for “Bonus Workout”!

Every minute on the minute for 16-20 minutes, alternating between:

• 30 seconds of elevated sprawl / sprawl / burpee

That sequence is 2 minutes out of your total of 16-20. I suggest an even number of minutes so you can do left arm for one round, then right arm of the other round.

And the bonus workout is "Tin Can Sally Up" - you'll need the song "Flower" by Moby for this one!

EPISODE NOTES AND WORKOUT DEMO:

https://boxjumper.ca/IsolationChallenge4

If you’re in self isolation due to the COVID-19 outbreak, you may need some help to stay active. Here’s the third in a series of simple at-home DIY equipment (or zero equipment) workouts I’m posting to help you have fun, keep moving, and challenge your fitness.

The workout is 3-5 rounds of:

• 200m-400m walk/run

Full workout description, scaling options, demo video and more at boxjumper.ca/IsolationChallenge3