The word is that at a hearing yesterday, U.S. District Court Judge Amy Berman Jackson brushed away your request to have the conditions of your house arrest modified so you can sneak out to the gym. Your lawyer apparently presented a letter to the judge, from your doctor, that house arrest (while waiting for your trial) is bad for your health.
Politico reported Jackson’s response to the request:
“While he’s subject to home confinement, he’s not confined to his couch, and I believe he has plenty of opportunity to exercise,” she said.
First things first: Good for you on wanting to exercise! But here comes the tough love: Jackson is right. No excuses: You have plenty of opportunity to train. Don’t let access to a gym make or break your exercise program.
Here are several tips for how to get on the road to Spartan fitness anytime, anywhere.
Make Your Living Room a Gymnastics Floor
Take a cue from Spartan founder Joe De Sena on the incredible value of bodyweight gymnastics. As he detailed in Spartan Fit!, it’s how his children start their day:
“The kids start with bodyweight drills: bear crawls, crab walks, scorpion walks, cartwheels, backbend flips, walking on their hands and so-on,” De Sena writes. “This helps them develop strength, coordination, balance and flexibility.”
Burpees Are Your Friend (Sort Of)
Strength, balance, coordination: Wonderful, but you probably want to burn off some stress and get the heart pounding. Don’t fall into the trap of thinking you need access to a row of elliptical machines. In fact, let us say, hypothetically for now, you weren’t confined to a house but a six-foot by eight-foot jail cell. You’re definitely not going to be able to slip out for a trip to 24-Hour Fitness, so you’ll have to make do. We have a seven-letter answer for you:
A combination of a squat thrust and a push-up, do your first set of 30 or 50 burpees and you’ll know everything you need to know about why they are like a CrossFit gym compressed into a single exercise.
Better yet, now sounds like a perfect time for you to take the Burpee Challenge.
If you want to build incrementally to the burpee, start off with squats. Now you need even less space.
Find inspiration (if that’s the right word) in the solution arrived at by former gang leader, Cleamon Johnson, a.k.a. “Big Evil.” De Sena first heard about Big Evil when he was spending time with CBS for a 60 Minutes piece.
“Big Evil would knock out 1000 burpees a day,” De Sena writes. “The guy looked like shredded steal.”
The Sandbag Solution
Have a pancake sandbag delivered to your door and fill it with sand or dirt or whatever. Or, as Spartan’s Jason Jaksetic will tell you, no excuses: You can start your training in five minutes. Grab a pillowcase and fill it with some rice.
You are now set with an outstanding and effective exercise device. Sandbag chest throws, sandbag slams, front squats with sandbags, lunges with sandbags. Use the sandbag like a kettlebell. You can even just carry it around all day walking around the house.
What if, as Judge Berman joked, you were confined to a couch? There’s still no excuses. The Couch Stretch comes from mobility guru Kelly Starrett, New York Times best-selling author of Becoming a Supple Leopard and Ready to Run and is one of his favorite drills for improving health and vitality to the lower back, the hip joints, the hip flexors, quads and hamstrings—all in one swoop.
Commit to a Bodyweight Training Plan
Here you go, Paul: Everything you need is inside this bodyweight training plan. Three workouts that require “No weights. No machines. No fancy bands or bouncy balls Just you, your body and the commitment to put in the effort.”
Final words: As Joe De Sena writes, “Make things really simple…eat whole foods, skip dessert, don’t get drunk, get some sunshine, take cold showers, lift something heavy, use the stairs, meditate or pray, find someone to love. Lights out at 8 p.m. There’s your program. Go do it.”
Eliminate your excuses. Download the Spartan Bodyweight Workout Plan. #noexcuses