The Perfect at Home Workout

0:11
Okay guys, I am here in my backyard. Why am I in my backyard and not in the gym today. The reason being is that I keep getting asked questions about home workouts and training at home. Are you going to do any workouts at home? Live stream training? We got people asking us about that, the reality is there’s a lot of that on the internet right now. There’s a lot of home workouts and a lot travel workouts. There’s a lot of bodyweight workouts. And we can and probably will add to that in the near future. But if you get stuck at home, one of the things that I have found out over time, is that quite often, you just don’t do as much as you think you’re going to, at least not initially because the reality is the first week or two everybody’s adjusting to the new reality… kids being home, busy schedules, what equipment do I have? What can I do? What do I even have the desire to do? What kind of energy do I have? How much anxiety do I have? I need to exercise. I need to get out, need a release, should I go for a run? It’s all these kind of questions befor you really settled into something. And what I found one of the easiest things to do is actually just pick one thing, pick one thing, make it simple, make it short, and make it worthwhile to spend your time on. And the one thing that I have found over time is that one of the best exercises to utilize is something called a squat thruster. Some people call it a squat and press, the squat thruster was actually a term that CrossFit came up with long time ago, and kind of stuck, but it’s actually a squat and press that doesn’t stop along the way. In other words, you’re like a piston. You go down to a front squat, you come back up from the squat, and as you come back up, you go and press the weight overhead. And from there, you come back down, back into a squat, press the weight overhead. The reason I like it so much, is it’s truly full body number one, so it really does use virtually every muscle in the going all the way up through it. It uses a lot of core because you have to tighten up the core to press all the way through if you have weight. It also uses a lot of metabolic energy. So every muscle tissue is starting to use up energy out of the mitochondria, the engines of the muscle tissue, where we store our glucose and we need to get those working while we’re home because while we’re home, we’re usually snacking a lot. And all that snacking causes issues in terms of the amount of glucose and insulin that we end up secreting because of this and fat storage because we’re not exercising enough or sitting too much. So this is what we call Metabolic Resistance Training exercise. MRT – metabolic resistance training uses a lot of energy and uses a lot of glucose, a lot of calories burned and a lot of muscle tissue because we’re going to do it with weight today. And you don’t need a lot of weight here, any kind of dumbbells will actually work. Kettlebells will work. Heavy cans, bottles with water, you name it. There are a lot of things you could utilize with this. But, we use some dumbbells we got here at home, these are 2 -30 pound dumbbells. Typically if we do this in the gym with barbells, we’re doing usually between 75 and 95 pounds for most people, just depends if you’re 150 pound man like myself versus a 225 pound man, a 225 pound man might use more. If you’re a woman, you’re only 115 pounds, you might want to drop is something like, you know, 20 to 25 pounds. One of the ways that I like to do this is for metabolic resistance training but we actually have two other methods that I will discuss as well, is that we can do this in both a Density Based Training and a Lactic Acid Training, the difference being that the weight changes and the reps change, but for right now, let’s focus on metabolic resistance training. And the way I would start this is I would test out what kind of weight I can do for about 8 to 10 reps. And that’s what I would I would stay with. And then I, I’d make myself a goal before I got started, and said I’m going to do 50 reps, and I’m going to do it, I’m gonna break it up as I need to. I’m gonna take a rest between each set of 8 or 10, and, and go until I get to 50. And eventually, if you’re home for enough time, or you’ve got the the inclination, or you’re in shape, already, you might want to move to 60 to 70, 80. 90 or 100 reps. But just this single exercise, I’m not even talking about doing anything else right now, you could still go for walks go for a swim, but waters nice and cold, but you can go for a swim. There’s a lot of things you could potentially do. But let’s just talk aboutdoing this right now.

4:44
So let me show you what a squat throws looks like and then we can talk a little bit more about it.

4:49
So we’re going to pick this up. Now, realize that when I’m picking this up, I’m either going to get between the weights or get around the weights. The reason being is I want to keep a good neutral back as I’m coming down, I don’t want to round the back and hurt myself. So I want to come down, almost, in this case, almost a sumo type squat and lift these up. And I want to start from what’s called the hang clean position. And this hand clean position looks like this, your hands are neutral, and you’re going to clean the weight into this position and go into the exercise. So we’re going to clean from here, we’re going to pop the hips clean up into the shoulders. Now we’re going to get started. We’re going to squat down, start low as we can, come up, press. I’m going to try to breathe while I’m doing this so you can understand, instead of me talking what this feels like. I am going to inhale on the way down, hold it for a quick second, what they call valsalva maneuver at the bottom. And then I’m going to blow the air out on the way up. So it’s going to look like this.

5:52
(breathing in on the way down the squat, stop, hold and blowing air out as you raise up from the squat)

6:02
Now we’ll put the weights down. Same way I picked them up. Ony this time, I’ll put them on the outside. I am going to keep a good neutral back. If you can’t get down like that, use blocks or something to put those on. So you can see just four or five reps of doing that, it can kind of wind you a little bit, but eight or 10 should be just about right. You’ll actually work on your endurance, while also working on your strength. You’ll be working on keeping yourself nice and trim. So again, it’s a squat thruster, start light. 20 pounds, 15 pounds if you got it. Cans, water, water bags, you got plastic water bags, fills those up with water, hold them up like this. If you only have one weight, hold it in a goblet. So, you can hold it like this. Come down, press up, come down, press up. So Anything you have that might be weighted is what you want to use for this activity, you really do want some weight with it. Again, start low. Some of you might have to start at 30 reps, 25 reps. Most of you hopefully can start about 50. Break it up into chunks. Just remember, you’re not going to stop untill a 50 are done. If you have to, you’re doing something else off to the side. Working on your computer where it might be, do eight or 10 reps, take a break, take a minute, get some air, get some water, come back and do another 8or 10. Eventually you start doing this for a week or two, and you’re really going to feel it on the whole body. And you’re going to start getting to a point where you can bang out 60, 70,80 I want youto shoot for 100, 10 sets of 10 reps. That’s a really good activity.

7:50
All right, I had to take a slight break there. The landscape crew in the neighborhood here was making a lot of noise. Those leaf blowers are toxic to the ears and unfortunately, if you’re going to workout at home, you’re going tp have to put up with a few things that are going to be an inconvenience. But as you can see, the environment here can be pretty nice. You got a little bit of green grass and a few trees and some bushes and some flowers. And the weather we have right now, here in Arizona is a wonderful time really to train outside, we’ve got a good two or three months before, we have to shelter back inside the air conditioning. So let’s let’s take advantage of it.

8:30
So we’ve been through the thruster, we’ve been through the metabolic resistance training of a thruster and what it predominantly does. And we talked a little bit about doing sets of five and 10 reps. So we’re looking at up 50 rep count and if you can’t get through that, break it up into five and five, seven and three, whatever it might be until you get to 50. Then go to 60 then the 70 and then to 80, 90 see if you can get to 100. That’s metabolic resistance training, that uses a lot of glucose, that uses a lot of full body energy work. Let’s talk about two other types of training. Metabolic Resistance Training, by the way is really good, If you’re prediabetic, its really good if you’ve got love handles, really good if you have a little bit of roll here. Those are all signs of insulin resistance, things that point towards things like high carbohydrate diet, lack of exercise, movement, lack of sleep, things like that, that causes insulin resistance. But for some of us, maybe we just want to change it up and we want to get a little bit stronger. We’ll look at density based training. Density based training is a form of training. Sorry, guys, I’m just checking out the area here to see what’s going on. Density Based Training is a form of training in which you are moving at a more rapid pace with the same amount of work or moving at a timeline that is the same but with that heavier weight. So let me give you an example. If you do 50 reps and it takes you, let’s say, 10 minutes to do, and you wanted to best that time period, you try to do 50 reps in 9minutes, 40 seconds next time, or you try to do that in 9 minutes, 30 seconds next time, or the 9 minutes next time, 8 minutes, as time starts getting lower, you’re going to find that’s goint to be harder and harder to get 50 reps done. But you’re also going to want to look at increasing the weight then and try to do a little more weight in the same time period. So you could do that or you could go the other way. And say alright I did 50 reps in 10 minutes with 35 pounds, or 30 pounds. And what if I up the weight to 35 pounds? Can I do the same 50 reps in 10 minutes. So am I doing more weight, more resistance in the same time frame? Or am I doing the same resistance in a shorter time frame? That’s Density Based Training. Density Based Training is good for increasing muscle tissue good for increasing growth hormone and for testosterone. So once you’re finished with your Metabolic Resistance Training, maybe taking some weight off and move to Density Based Train. Density Based Training will help you get a more toned and a little more muscle tissue. Lastly, there’s Lactic Acid Training. Lactic Acid Training is particularly good for cortisol if you’ve got that, more of a bulbous belly type of look. If you are more of a type A personality. a little more high- strung, thinner upper body, thinner legs, but a little more trunk fat. It could be an indication of a lot of adrenaline-cortisol in the system on a regular basis. And you could have an inability to try to crank it down and relax a little bit. And one of the ways to combat that is to try to combat that with high amounts of lactate which drives growth hormone which dampens cortisol and one of the exercises thats really good for that is Lactic Acid Training. Lactic Acid Training – now we deload a little bit, we lighten up the weight, and we go to higher repetitions. So now think about doing five sets still, but this time, you’re going to do a lighter weight for 20 reps in a row. So you’re looking to try to get 15 or 20 reps all at one time, with a lighter weight, and maybe doing five sets of that, so you’re doing 100 repetitions, but at lighter weight. And what you’re really trying to do shorten up the rest time between each one of those sets, shorter and shorter. So that what’s happening is you’re gaining that kind of that burning, that lactic acid we call it. Its lactate and acid, two different things that kind of happens at the same time. But that lactate builds up and that acid builds up. You’ll know, that lactate is building up when one of two things happens. When you’re getting that burning in the muscles, all through the body on this exercise, or if you’re starting to feel nauseous, that’s probably a good indication that lactate is building up. Lactate takes awhile to develop a tolerance to. We call it a lactate threshold where we can move to that point. But we have a hard time moving past that because lactate builds up faster than our body can clear it. So lactate threshold is something that we’re looking for, when you’re deconditioned, or haven’t been doing a lot of this, it will happen much sooner. So you might only get two or three sets initially with that 20 before you have to take a longer rest. But ideally, lighten up the load, go to 20 reps, 15 minimum but 15 to 20 reps don’t go past 20 if you go past 20 to 25 or 30… Yeah, you will get some lactate build-up but you’re getting into that aerobic zone. Aerobic zone is where we can actually burn energy without having to build up lactate. Lactate builds up in the absence of oxygen. If there isn’t enough oxygen to fuel the burning of energy in the muscle tissue, in the mitochondria, then we build up lactate. If there is enough oxygen on a regular flow, so that you’re breathing well enough, your red blood cells are getting saturated properly, they’re dropping off oxygen at the muscle tissue in adequate amounts, that’s aerobic. So when you’re walking you’re aerobic, you’re not out of breath, you don’t become… you don’t get to the point where your muscle tissues are burning. So you want to try to stay in that 15-20 rep range, try not to go 25 or 30. Now we’re getting into more endurance type work that we do for longer periods of time. That’s different. There’s Metabolic Resistance Training, Densey Based Training, Lactic Acid Training… But then there’s other types of training. Once you move past that, once you’ve got your chemistry balanced, you move into other things like more endurance work, more bodybuilding, more hypertrophy, we call it where we are building muscle tissue. But for right now, I would stick with one of these three types of patterns, so you can do the thrusters and you can throw in any one of the different patterns I’ve described, Density Based Training, Lactic Acid Training, or Metabolically Resistance Training, which is the first one I suggest. Maybe in some other videos, if this keeps on going, we’ll record some variations of this because there are many variations of the thruster. There are the pull up variation, there is the burpee variation, there is the push up variation. There’s many different movements based off of this thruster, just make it more encompassing in terms of whole body, but start with just the thruster. And hopefully, if you do that simply, just a little bit, just to get started. Let’s see where this thing goes in the next week or so and, and hopefully, maybe it doesn’t last long, you think but if it does, then we’ll expand from there.

15:40
Again, let us know in the comments below or through messages, if you need more help, more assistance during this time period. We’re here, we’re going to seem to have a little extra time on our hands. So…

The Scholar Warrior
A graduate of Loyola University and MBA from The University of Chicago
Pre-med LSU and post graduate at A.T. Still University.

A wrestler in high school and for a brief time in college until realizing the challenges of studying and playing sports at a high level while constantly having to cut weight, he decided to coach and master the challenges of health and fitness through weightlifting and martial arts while pursuing careers in consulting and eventually the venture capital and private equity business specializing in food and nutrition industries.

A blackbelt having studied martial arts for over 30 years including kickboxing, Muay Thai, BJJ, Krav Maga, Kenpo Karate, Kung Fu, Northern (Longfist) and Southern Shaolin (Hung Gar Tiger and Crane), Tai Chi, Qigong, Traditional Weapons and Chinese philosophical studies including Taoism, internal arts and energy systems from an Eastern medicine perspective.

He is also the author of the Six Sigma Fitness™ Scholar Warrior Program which brings together the Eastern and Western sciences as well as the training of both traditional strength and conditioning with martial arts programming.

He is currently the Research Physiologist with UltraFit Systems, Physiologist/Consultant to the internationally renown MMA Lab working with professional UFC fighters. Authored and developed The Scholar Warrior Program for Six Sigma Fitness™ and The Six Sigma Fitness™ Methodology.

Past certifications are too numerous to list but more recently include Certified Personal Trainer (C.P.T.), CrossFit Level 1, Precision Nutrition, Poliquin Biosignature, PCIP, BioForce HRV, BioForce Certified Conditioning Coach
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