If you are struggling for a bit of inspiration and motivation during lockdown I have a few goals that may be worth a try.
Having an aim and focus is essential for wellbeing, these goals can be anything that is worth the investment of your time. Too easy and you'll get bored, too hard and you'll become demotivated.
Here are some that I feel most people can achieve with a bit of effort and practice.
#1 – 10 Pull-Ups ✅
A pull-up is an excellent marker of upper body pulling strength, especially in relation to your own bodyweight. Completing 10 perfect pull-up reps from a dead hang to chin-over-the-bar is worthwhile goal. Losing body fat certainly helps make this goal easier. If you can already do 10 pull-ups, consider 15, or 20 pull-ups, or adding weight such as a weighted vest for a specified number of reps. Ladies who are not able to do any pull-ups can consider 1, or 3 pull-ups.
Not sure on how to perform a pull up? Head over to the Mankel Over Matter YouTube page here >> https://bit.ly/34qxVsC
No pull up bar? Use a door. Check out my Bi's & Tri's Workout >> https://bit.ly/2XDZtcL
Or alternatively, go to the park and use a climbing frame, tree etc.
#2 – 50 Push-Ups ✅
The push-up has been used for centuries as a test of upper body pushing strength and core stability. Working up to 50 push-ups with perfect military-style form (hands slightly wider than shoulder width) requires both strength and muscular endurance. The leaner you get by losing excess body fat, the easier this goal becomes. Shoot for perfect form so that your head, neck, torso, hips, and legs form one solid line while only your arms move. Ladies can shoot for 10 perfect reps military style.
Need assistance with form? I provide Live Zoom Fundamentals Sessions every Saturday 12pm >> Exclusive Content.
#3 – One Arm Push-Up ✅
If you want to take your push-up strength to the next level, the one arm push-up is an excellent exercise to consider. The one arm push-up demands significant muscle tension only using your bodyweight, so be careful as you practice and be sure to warm up and properly progress. An advanced variation of a 1 arm push-up is to lift your opposite back leg, which is called a One Arm One Leg push-up. It’s really tough!
#4 – Run a 5K ✅
If you loved running in the past but have since fallen out of your routine, a 5k may help you get back on track and find your love of running again.
#5 – Turkish Get Up ✅
The TGU mimics how we first learned to move (rolling, kneeling, standing) and helps create excellent body control and full-body strength because you must use your body as one piece. I recommend researching form through YouTube and practicing it bit by bit. Initially use a shoe with the sole flat against the palm (wash your hands afterwards) Eventually, you can work up to completing a rep on both sides (right and left hands)
If you don't have Kettlebells, head over to your local Hardware Store and pick up a sandbag instead.
#6 – 10-Second Handstand ✅
A 10-second handstand may seem far-fetched, but it’s within your reach with practice. Becoming proficient at handstands offers numerous benefits including improved shoulder mobility and stability (you will likely have to work on your shoulder mobility just to get into a proper handstand position), body control and awareness, along with full body strength and tension.
#7 – Touch Your Hands Behind Your Back ✅
Reach your right hand behind your head and your left hand behind your back. Can you get your hands to touch? Being able to touch your hands behind your back tests your shoulder and thoracic spine mobility, along with your scapular rhythm (coordination of your scapula and humerus). This is a tough, but great goal for most guys who have tight shoulders. Ladies usually can perform better on the test, but it’s an equally great test for ladies.
#8 – Hold a Deep Squat For 60 Seconds ✅
While we all could hold a deep squat easily when we were 3 years old, the advent of sitting on chairs has robbed many of us of our innate ability to squat, which is technically a resting position. Whilst traveling SEA I witnessed the majority of locals sitting quite comfortably in this position. Stretching and foam rolling posterior chain as well as mobilising the hips and groin are your solution to achieving this feat.
P.s a deep squat is considered to be were the quads come down to parallel to the floor.
#9 – Pistol Squat With Both Legs ✅
A pistol squat is a calisthenic exercise where you squat down and up using just one leg while the other leg is extended straight in front of you. This exercise requires great ankle and hip flexibility, along with leg strength and core balance. It takes time and practice to progress.
#10 – 10 Minutes of Exercise Every Morning For 30 Days ✅
Daily exercise is ideal, whether you are doing some yoga, push ups, jogging, or really any type of physical activity that challenges your body. Given how much the average person sits each day, daily exercise becomes even more important. Consider creating a simple 10-minute morning routine of exercises like push ups, bodyweight squats, and dynamic stretches. It can be a game changer for you if you have trouble with consistency, or only workout a couple times per week. My bet is you will notice results in just a few days as your strength, energy, and flexibility improve.
Contact me directly for 1-1 Personal Training & Online Coaching: training programming, technique analysis, nutritional advice, support and guidance.
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Mankel Over Matter - Getting Stronger Together.