Freaky Friday #16- The Whiteboard Sessions
It's been said here many times that the best way to get in shape is to never get out of it. Easier said than done as kids, work, vacations, hunting, fishing, and life in general has a way of throwing up roadblocks in our fitness regime. I am a firm believer that everyone has to be a bit selfish in setting time aside each day for working on keeping their mind and body fit. For me, I get up around 530 each morning and have about an hour and a half to myself before I start being Dad or firing off an email or two. In addition to my morning time, I try to schedule in 45 minutes to an hour of physical activity during my day. One of the things I love about working at CANIS is our whole team buys into the philosophy of keeping your mind and body in good shape. Naturally, we have a lot of "accountability partners" which helps, and the good-natured shit talking is a good motivational factor as well. Case in point is The Whiteboard in our gym here at CANIS HQ. What started out as a way of tracking reps or remembering a routine has evolved into a throwing down of a gauntlet of sorts to challenge each other to a tough workout. So today, I am going to share a few of our favorites and feel free to talk a little trash on our IG account with your time or favorite workout.
Workout #1- The Efurd
Equipment needed- Treadmill or Assault Runner
1 minute sprint
1 minute walk
12 rounds and write down mileage
30 second sprint
30 second rest
6 rounds and write down mileage
Add up mileage to get your score. Rub it in your friend’s face until they beat it.
Workout #2- MaxEMOM
Equipment needed- Dumbbells and incline bench
25 minute EMOM (Every Minute On the Minute)
Max reps dumbbell chest press (both arms)
Max reps one arm dumbbell row (right arm)
Max reps one arm dumbbell row (left arm)
Max reps dumbbell skull crushers (both arms)
Max reps leg raises
OK this one is going to hurt. 5 exercises, 5 rounds, max reps on everything. If you want to go balls to the wall you will be done by the middle of the third round. Get a weight that you can handle for this many reps (maybe 30-45) and concentrate on form and time under tension. Slow up and down. Set a timer and transition between exercises quickly at the end of each minute. On the leg raises, lay on your back, and slowly raise straight legs off the floor to 90 degree angle then back down.
Workout #3- Beat the Clock
Equipment needed- Treadmill/Assault Runner, kettlebell, stationary bike/Assault Bike
15 calorie run
15 kettlebell swings (heavy)
15 calorie bike
Like the other exercises on here, this one is pretty straightforward. Pace is everything on this as well as endurance. Finish all ten rounds within a 30 minute time limit and call it a day.
Workout #4- Cooper
Equipment Needed- Treadmill/Assault Runner
200 meter fast
200 meter jog
Again, this is all about time. Got to start somewhere and even if you are challenging yourself, make sure to log your time so you can see your progress. Should be around a 20-25 minute workout ideally.
Workout #5- Peaky Blinder
Equipment needed- Stationary bike/Assault Bike and a slam ball
90 second bike (fast pace)
10 slam balls
This one should take around 30-35 minutes depending on how long you take for transitions and your slam balls. At the end of the 20 rounds, you should have done 200 slam balls and around 250 bike calories which is about 12.5 calories per 90 second interval.