Guest post by Daniel Woodrum
Raise your hand if you’ve had an embarrassing situation happen to you recently? I can imagine there are a lot of virtual hands being held high right now. Alright, you can put your hands down, unless you enjoy sitting in front of your computer with your hand raised. Hey, I’m not judging.
I certainly was holding my hand up high. In fact, I had an embarrassing situation happen to me just two days ago. At first, I didn’t even want to share this because it’s pretty embarrassing, but I figured you guys could use a good laugh, so I’ll take one for the team and be the laughing stock.
This past Sunday morning, I woke up, went through my morning routine, and proceeded to head to the gym for my workout. I had a great night sleep and was feeling like a superhero about to take over the world. During my 10 minute commute to the gym, I was jamming out to some good ole’ country music to get me pumped up for my workout. I’m sure some of you are saying, “Jamming out to country music to get pumped up, that’s lame!” I’m from South Carolina, what do you expect!
I pull up to the gym and give myself a pep talk before heading in. Yes, I actually talk to myself for several minutes before all of my workouts. Occasionally, I’ll even slap myself in the face if I’m not on the level I need to be to dominate my workout. Trust me; it’s a sight to see!
After a few words, I walk up to the front door to let myself in. To get access in the gym you’ve got to scan your membership card from the outside of the door to unlock it on the weekends, as it’s not staffed.
I reach for my keychain to scan my card. There’s only one problem – I don’t have my scan card!! I forgot to put the scan card back on my keychain from when I used it last. The door was locked, I had no key tag, and there was nobody around to let me in.
I was on a tight schedule, so I knew there would not be enough time to drive back home to get my card and come back. I had one more lifeline to use. I could see one person in the gym working out. I thought that perhaps if I banged hard enough on the window, they would notice me and let me in. I even prepared to do my pouty face; no one can resist that, right?
As I’m standing there banging on the window, the lady working out catches me out of the corner of her eye, gives me a little smirk, and continues to work out. Oh the nerve of this little lady! Now I was embarrassed, mad at myself, and mad at this little lady!
I’m a very calm guy, but if my training session gets messed up in any way, I get very cranky. After my failed attempt to get into the gym, I was not going to give up. When I’ve got my mind set on something, there’s usually no stopping me.
Luckily, there is a little park right down the road from the gym. It was a beautiful day outside, so I decided to do a bodyweight circuit outside at the park.
It turned out to be an awesome workout that really kicked my butt. It definitely made up for the embarrassing situation that had just occurred.
Here’s the challenge workout that kicked my butt! You will find a video of this workout below…
“Reverse it” Challenge Workout
- Jumping Jacks – 50 Reps
- Front Kicks – 40 Reps
- Mountain Climbers – 30 Reps per side
- Squat to Punch – 20 Reps
- Reverse Lunge to Knee – 10 alternating reps
Go through these 5 exercises without any rest. Once you’ve completed all 5 exercises, immediately move into the burpee/punch combo for 1 minute.
- Burpee/Punch Combo – 1 minute
After completing the burpee/punch combo for 1 minute, immediately move into the same 5 exercises that you completed first, but this time doing them in the reverse order.
- Reverse Lunge to knee – 10 alternating reps
- Squat to punch – 20 reps
- Mountain Climbers – 30 reps per side
- Front Kicks – 40 reps
- Jumping Jacks – 50 reps
After completing these 5 exercises, rest 1-2 minutes and repeat once more (optional).
I was drenched in sweat for the workout (and the heat), and more importantly I felt much better that I didn’t have to skip out on my workout due to my embarrassing situation. Itjust goes to show that you don’t need any equipment, and don’t need to have a lot of time to get a highly effective workout done.
You also might notice that there were some kickboxing moves incorporated in the circuit. That is by no accident, my friends. Kickboxing workouts have TONS of benefits that other training methods lack. Stay tuned and you will find the top 5 benefits of kickboxing workouts, and why you might want to start incorporating them in your workouts.
Take a look at Daniel’s program here.
With Daniel’s approach with his clients, he puts a unique “twist” on punching and combines punching and kicking with cardiovascular drills and bodyweight training in the perfect sequence using “rounds” so that you burn fat, get more athletic and burn a whopping 13.3 calories per minute.
That means you’ll burn about 399 calories in just 30 minutes.
The secret to these workouts is metabolic density training, and you approach it just like you would a fight. With each round, you try to get better and do MORE work than the first round.
But the good news is that you don’t have to take a hit of any kind….Take a look at Daniel’s program here.