Lessons

Lesson Info

At Home Fitness with guest Steve Kamb

What we're gonna do is we're going to complete a very simple beginner body weight workout. We're going to do four exercises. Actually, let's do five. What? I just I just up to 20% 25%. Anyways, the five exercises we're gonna do to leg exercises and we'll get to those in a second. Other than that, we're going to do a push exercise. And by that I mean it works all of your push muscles. When you're thinking of doing a push up, it works your chest, it works your shoulders and it works. You try. So we're also gonna do what's called a pull exercise. And that's what right here. That doesn't work. Absolute. Your whole chest higher chest involved all of your shoulders. Your entire try seven works your core to andan. Your pull exercises are going to complete are gonna work on your forearms, your biceps, you're back and then we're going to work or exercise, which works your stomach and your lower back and you like so in four exercises and you say we're gonna do to to, like exercises to give you s...

ome variety. You just worked out your entire body and That's OK. So this is all about exercise for busy people. He's giving you a really short minutes time. Like what is this? How? On 20 minutes, 20 minutes, maybe 25. Two or three times. Okay, So barriers none. No excuses there. Theo goes everywhere. They're going everywhere. All right, so let's get this table if you can move your left. I can't. I'm strong. Oh, just a lot of flaps up. What is it? Positioning. What's up? Your safe back Positioning? Yeah, You gotta You gotta get in. There s O before you start working out. I think the best way to do this so clearly you're gonna do is I'm gonna make you do every one of these things because, you know, you're the year the host of the show. Way to keep you on camera. Exactly. So to start, you always gonna start with warming up. I'm not a big fan of stretching before exercising. Believe or not to be much better off completing a basic warm up. And because of that, the way Look at it. Like when you're stretching your stretching out a rubber band. And if you're stretching out like a really cold rubber band. Like if you were just sitting on a couch and all this when you go to stretch it out, it might get stretched. You might even break. So instead, you want to get those muscles warmed up. Can I ask you to do some jumping jacks? All right, we're gonna do 10 quick jumping jacks. Okay? We're gonna do this. I don't mind like duct tape to me. Just just one. Keep going. So this is working both your arms and your legs. You're still counting because I read one more. One more, I think like it. 40. Okay, that's 10. I generally begin with, I want to say 10. 25. Warm up. Just just a warm. That's just to get your arms and legs moving. If you don't feel like doing jumping jacks, you can run in place. You could do like Taibo. He's throwing punches and kicks. It's really just getting your limbs moving. That is not in cardio. It's just stretch. It's getting your blood circulating. Technically, it would be a warm up next. What we're going to do is we're gonna do a quick warmup on for our length, So we're gonna do what's called a Actually, we'll explain the body weight squat right now to call somebody up who were pulling up. We're pulling you up for the planks, So not yet. Who's avoiding eye contact the most? Sarah is right there. Blue. She's totally avoiding eye contact with her up here. She's like, This is okay, so as we're warming up, the next thing we're gonna do Jackson your head, we're gonna do a body weight squad. Best way to explain a squad, and I'll do it first and I'll help you guys with it. Gonna take a shoulder. Withstand how you do this matters? Yes, Absolutely. Can you talk a second about that? Because I think that's part of like the idea of getting the most efficient workout has to do and not just injury prevention, but getting it absolutely. So when you do a squad and this is most if you go to a gym, you see somebody do a squad. This is what they do. They get the weight on the shoulders, think like this like I just did a squat the people that you actually quest. They refer to that as a power curtsy because they're not actually squatting When you're doing a squat, you want to get down to the point where the tops your legs are parallel. That's really far down. No, right. The best way I've had it explained to me is you have a chair behind you and actually have everybody stand up just so you guys can understand what were doing. So everybody stand up, go shoulder with pride is gone. Don't worry about that story about shoulder with your sands. Turn your toes out a little. Now your goal is you're going to sit down in the chair and you're gonna stand back up. But you can't lean forward. That's a do a perfect squats. You think about it when you're sitting down normally to stand up, you have to lean forward and stand back up. You're doing a proper squat. You can sit down and then standing right. We have a little bit to your back like this. You're not gonna be perfectly straight today A little bit, Okay. Stick your butt way back like almost like you're thinking. My but it's taking way too far out. It's not far enough. Oh, my God, my But where's it going? Right so sick about way back. Keep your core tight. How are you doing this? What's up? Are you doing this? Oh, you hand something with your hands, You can either put it about. So, yes, Some people put out in front for balance, but yeah, your goal. You can take a little bit wider stance, but try to go down until you're but there's easier water will make it a little bit. Is it makes you turn your toes out with you. So your goal is to line up your knee with your toes. There you go. And then stare up. Good. You didn't have to be. Oh, so that why? Well, you go a little there. I mean, you went really trying against even do the same thing. But you have to go all the way down to your but touches the chair. There you go. That's a squat. That's a good squad. Some people do squats where they go all the way down to the ground and then come back up. But divas hard it is. It's very difficult, but that is what a basic body weight squat you do. Three sets of 15 of those suckers and you're gonna be hating me, but you're gonna love yourself in a couple weeks. How do you work out? Because we'll get there. Doesn't want the same thing. If if that's too difficult for you could hold on to something and help your way back up. I like that there's all different ways that you could do that on your couch. Just why you're trying to figure it out. Yeah, exactly. And if you're ever curious, if your form is proper can take that stance, sit down in a chair and then see if you can stand back up without having to lean forward exit, because there you have to. So that was That was good. But like normal, you're sitting in a chair, you have to lean forward to get up. If you're doing a proper squat, you could sit and then stand right back up and you have to do any sort of leaning forward or change in momentum. So and you could do that with weights to, right? Oh, absolutely. I mean, most people do with if there and Jim will have the bar bell on their back, and that's when the people are lifted. Super heavyweights but what you can do to make this more challenging. Once you can get through three sets of 10 or 12 you put your hands behind your head what they call a prisoner squad and go down. Or you put your hands away above your head like this and do them. And because you're changing your center of gravity, moving your part of your weight further away from your body, it makes it more challenging. So you can do that with you. Could even hold on to await like this, called like a goblet squats to make it more difficult. Beyond that, you could do what's called a pistol squad, which is this when you go down and then come back up, do it again. I hated her crack. Yes, my money. So those are brutal. But it's a way for you to make this exercise incredibly difficult without having two without without needing weights. Right? So our next exercise you did great where you bring somebody else up. Who wants to do some lunges? I wanted her to do three sets. You got a question? Yes. Um, if you had a injury, would you suggest doing less of the actual squat to build up or to do a modified version of the squad to build up. I broke my knee. Okay, so I have really bad knee stone. So the question is it better to like one or two squats or to do, like five of, ah, modified squat? Great question. Unfortunately, I'm not technically qualified to do not have an answer in that I feel like I'm not a doctor. Medical advice. I mean, we could talk afterwards, but not everybody's needs. Even that is, you know, it's it's more of like, Hey, if my new is jacked up, this is maybe what I would consider. But honestly, I would highly recommend you speak with either your physical therapist or your doctor and say, You know, what am I capable of doing? The best advice I could give you if it hurts? Don't do it. If it's like sharp pain, if it's something that you feel like you can kind of work your way around, then you have an opportunity to work with it. But unfortunately, needs, or one of those things, like everybody's case is completely different. You know, I could ride you with advice that work for somebody else, and it might not work for you due to the particular ramifications of your knee. So I would highly recommend checking in with your professional doctor or a physical therapist and find out what you are are not capable of. Yeah, we kicked off the whole workshop, You know, with understand that this is this is basically for the everyday kind of thing for most of us. But when it's extreme injury, extreme disease or extreme food sensitivities and such, obviously you have to take that into account because this is just for in general. Yes, sir. If you have balance issues doing the squat, would you recommend stand in front of a sink and holy yes, holding on to something. It's fantastic or something to the side, Like we're about to do lunges right now and you know, a great lunges stepping forward. Some people are going to struggle with balance issues. They can hold on to something and take the lunch and do it that way. So, yes, absolutely. On balance is something that would come with strength and practice and whatever but yes, absolutely. Holding onto a sink or a bar in front of you Anything that allows you to stay stable is awesome. So yes, absolute recommend that for sure, Who were gonna bring up for. But you've got a guy who just ask that question. Movie is my father. Really? That's awesome. Yeah, it's great. I'm thrilled that he's here. That's really cool. Yeah, Yeah, he's taking notes using doing these. Exciting. Let's have a lovely lady in front coming up. We're gonna do some lunges, so lunges and we can you know, we'll take, like, go here So we're all gonna step out. So hands on him. I mean, it's so there's another leg exercise. So when you do a squat quick demo So when you do a squat when you get super low, you're working the front of your legs and the back of your legs and your butt and your stomach annular back Phenomenal exercise for every lower part of your body. Phenomenal lunges work the same way these work a little bit more of your hamstrings. Then they would the front of your legs. So it's kind of a good balance to do both squats and lunches when you're doing a body weight, exercise our body weight routine which is what we're gonna do, So hands on hips, we're gonna step out. Drop the need. You have to go all the way down on the ground just before it and then explode Back up. Come back up. Slowed. Yeah. Did you see her? She's here. This have the same pair e I went with these goofy things instead, let's try the other leg. So again, we're gonna step out. You drop and then explode back up with that front leg. So I never heard the explosion thing. Explosion thing is that part of the the way you think about your instead of, like, kind of pointers and me push yourself back up. So you're really driving up differently? And what that does that basically activates more muscle? Yeah. I mean, I think it just provides a better a better analogy in your mind. Like I'm I'm building muscle. I'm getting strong here. This is instead of like, I'm kind of coming out and coming back down the idea eso to make this one even more difficult. Same thing. Hands behind your heads. And all of a sudden it becomes a little bit. Don't touch the knee down. No, I wouldn't go up because some people then kind of rest on the knee, and then they come back up. So if you go down just before it touches, then it still keeps all that focus on that front leg. And then then I've done classes before. We walk around doing the walking lines like this, and then that it's late, we want It's like so But okay, great work out. Yeah, Another way to make that even tougher. Hands way above the head and then to your scratch again. I'm sorry. Lunges. Okay, so we've officially taking care of two leg exercises. I'll give you a quick break time. 15 still? Yeah. What I would do is on squats. I would do one set of 15 on squats, and next we'll do. We'll do. Squats are push exercise and then lunges. So give her legs a little bit. Time to recover in between the two. So we're gonna do Yeah, we'll do a set of 15 squats. Right? So we're starting to 15 of those Next we're going to our push exercise push ups, obviously, is the way to do it. Push ups are certainly challenging, but there's a way that you can scale it, so it's a lot easier. So we have certain options were doing push ups. Should bring something for push ups to Who wants to come up and work on some push ups? Just go jump, Go. Urine? Yes. Yeah, Absolutely. Let me actually question what's coming here. What if you What if you don't like this? What's up? What if you don't like this? Well, I'm saying give it a shot way. That's what you said. You can't say you don't like until you try. No, I say that is somebody who used to I couldn't stand frustrated. And I said, Like, I actually like cravat. My muscles want that. It's amazing after, you know, it's what I think. There were two of the feeling of like, Yeah, it's tough to get there, but it absolutely works. So there are three different progressions that we can do for push ups. So the 1st 1 we're actually we're gonna do which wall we should use here. They're probably all gonna fall over. What? You mean you want to do a handstand against with these walls and knock it over and record? You will see, I can't peer pressure. Yeah, that's cool. All right, how about this? Will use the back of a couch. So instead of doing a push up all the way down on the ground, grab something that's at a higher level, and it makes the push up way easier. So hands up here. You think you can Either you want to do that or anyone you could do on your knees to Okay, So feedback keeper stomach super tight, elbows tight and then come down. There you go. Come back up. Is that you feel love it. OK, now you're going to do knee push ups. Okay, Sure. Get down on your knees. Keep your stomach really tight. Almost. Tuck Don't like flare amount. Keep. It was in fact, keeper aren't so. Your elbows are gonna go kind of straight back by. Come down. Here you go. Couple those all night. So I would say that would be level will say that's level to level one to be using a wall even if you can't do it against the back of a chair. Eyes flew. 34 would be regular push ups. Yeah, five would be to do some fun ones. So like you go down to one side and then slide over and then come up or a one hand out that way. Watch me use from Yeah. What? Asking the weight every kind of show anyways. So that would be our push exercise for those set of 10 you're going to work out. Oh, my God. I love it. So that would be a set of 10. That we would do their because 20. But you're saying just done 10. Because as soon as you get to 10 if you can do 10 on the back of a chair, it's time to move on to 10 from. Unease assumes you could do that. Stop doing that up. The difficulty up the difficulty because you're going for strong strong is what builds the look we're all looking for, just doing 50 sets of 100 push ups and more muscular endurance and strength. So and that's important because I think some people just kind of keep doing the same thing again and again, again, again, and my wife and then So if you do 10 push ups, how many times? Subsets. Okay, so what we'll do is so let me get to the final exercise and I'll explain. Well, you and I would take a quick a quick, like, three second run through it was all coming together. Yes. So much look forward to I know, right? So next we're gonna do that. Pull, Exercise the feet. My favorite pull exercise to pull up. I can always find a pull up bar somewhere in the world, something to hang on. But Popes are very difficult. So there's another exercise that we could do in place of a pull up until we get to that point. This is where our lovely milk jug comes in. What you're gonna do is think of this like a dumb bell. Get down on one knee on your couch or chair. You got one. Hold it. Hold the That's all of that. Here. Yes. Okay. And you're pulling it straight up like you're starting a lawnmower. This is also high dance dance. It's not that heavy. Well, it might be heavy for some people, but you're saying if that's not heavy enough, then you could do something like this Is this is filled with bricks, By the way, I'm just really strong and no, unfortunately, a suitcase. Something with a handle on it. And the important part? Same thing. We're going to three. So we're going to set a 10 for each arm. So you would do said a 10. You're pulling straight back up. Other arm said, attend an important part. Keep your arm tight. Your point it straight back. And you're picturing the church that's working out your biceps, your forearms, and go back. And that's the same as a pull. Pull your polling. Yeah, something about on a push up. You're pushing off the ground on a pullup. You're pulling the weight up, right? That takes care of every muscle in your upper body. Yeah, legs we've already done. And the final exercise, The plank. Where's our plank, lady? Come on. All right. Plank on the wall of your TV. You plant that TV, right? Yeah. So the plank works your core, your lower back, it actually works. Pretty much all of your body on this is a much better exercise for your core than doing stupid crunches, or I'm sorry. I hate I hate crunches. I'm never gonna do it again the rest of my life so much you said back problems. Yeah, it's not a complete exercise, and most people just do them because they're trying to trying to spot reduce the fat in their stomach doesn't work, so it's like it's ineffective. You're much better off eating properly and doing a plank because it's working the whole thing right now. They're just working their stomach, but they're not working that lower back when they do claim this works both your lower back. As you know, when you're watching TV and then falling over your husband lasted you, which is not cool, by the way, you should be more supportive. So we're gonna get down. We're gonna do a place so you don't get down the ground. This same thing. You could do this a different level. So a normal plank you're gonna be on your forearms with the entire body up in the air. That's too challenging. Get down on your knees, actually, and do your plank the exact same way so they could put your knees down. So that's an easier plank. You were told you would you hold this and then we're gonna be supportive when you fall over. Well done, Sony. For a plank, I try to hold it for 30 seconds. You could make some people do two minutes. Three minutes. We can work on it. When you're at the point, we do an entire plank. You could hold that. You can do things like raise one foot in the air. You can put one hand out. You could do also to stop. Should be the right. Yes, there was. That was good, Right? Right. OK, so all right, now that you're up here, we're gonna use all three of us right now. We're gonna do that circuit what we're gonna do. So I said you were getting three sets of 10. We're gonna do one exercise for each. Okay, so first exercise with squat. So normally we do. We're going to one set of 10 squats. Actually, that's what you do every time you bring friends over and let's do it. Yes. So, again that we're gonna start with squats one side of time. We'll do one squad, right? Just a show. We're going to start with squads, get you a little wider with you. Yeah. There you go. Yes, that's good. And then come back up. So first we're doing squats. One set of 10. Next, we're gonna do push ups. Okay, One same one set of 10 down with just one or two. Okay, again, radio next. London down. I got onto my nose. Such a senate or a gin joint, depending on which way you're looking. But you go all the way down next. Lunch with you once had a 10 for each leg. So it's 10. So we'll do one for each. Like, good, good and a loving father. Yeah. Here we go. All right. Did you explode back foot. Okay, next grab that dumbbell row. I don't drink dairy, so keep your back tight and pull straight. Backed up like you're there. Go. Great. You know, I have seen this in the gym, but they didn't pull back. They're going like this. It's garbage. That and then like they do like to try something that's not good either. That's not great for your shoulder, so don't worry about that. We already worked out triceps with their push ups done last but not least, we finished with the plank. So you do one set of each without stopping you Run all the way through and then you try to do that whole circuit to more 10 10 10. And maybe it first it's too too, too. Yeah, okay, I get people that way. Like I could even make it through the first Circuit like they did, like three push ups and, like, one school or whatever and they just exhausted. But then the email me a month later and the like, I did it. OK, Who can't do that? You can't do one of each to start right? So everybody's in. And if there's any exercise in here that you can't do, let me know. I will find an easier version of it for you. And you're saying so even if you're somewhere like looks like a lot of work, I don't want to do it. Put on the music, get your severe constant, get the montage music someone that all I'm doing is trying just trying. And then if you get more people involved, it's more fun. Look how much fun that Waas look to trick your water pro, and then and then we would finish with a decent stretching routine. And if we have time for that or not, but very, very basic things you always want to stretch after you work out. So you warm up before you stretch effort. Essentially, when you workout your muscles get super contracted and tight and you want to loosen them to make the recovery process kind of speeded up kind of kick started. So very basic things like stretching out your legs in your hamstrings. So crossover going down and touch your toes and we hold that for 5 to 10 seconds. Switch legs, come back over the other side. That's good for carrying laptop bags. It does like it kills you Hear on. The legs are so important for warming up and you actually online, we want to like, kind of a beginner warm up. But if you Google nerd fitness warm up, I have, like three videos of me going to an entire warm up routine. Eso always very, very important. If you don't have time to warm up, then you don't have time to work out. So cut the workout shorter, always do the warm up, or you might be susceptible to injury. So always warm up first and then when you get hurt, because then all the sudden, you know, like how can I be a superhero when I can't even walk down your case, your cape doesn't work anymore. So you know, that's a basically to stretch out your legs as faras arms go. I love this one in particular and it's kind of stretches out like your shoulders And it is your giving yourself You hold it for about 20 seconds. Yeah, great. And then toe to stretch out your chest if you have a wall and I'm not actually gonna use it. But you put your arm up against the wall like this and push and you'll feel right here in your chest. So, you know, this is the wall that's pushing up against my arm. You're stretching out your pecs and your shoulders and your triceps, making sure that gets stretched out properly. You can also do it on the floor if you don't have a wall. But she would get down like this and you would go down to one side of that magic push up and it stretches out your your chest and make sure that you're actually getting through your stretch. So I mean, five minute warmup 15 12 minute workout stretch. That's also waken Commit to that. That's it. And I think I even have another warm up for another video called the 20 minute Hotel Room Workout like I would travel and I get stuck in a hotel room. So I was like, OK, push ups. I would hang underneath the desk to do pull ups, and then I would do squats and lunges, and you could be done with it in 20 minutes like there's really no excuse 20 minutes, three times a week. I would say I do somewhere between 20 and 30 minutes, three times a week, and then I walk walking only running, so I really do it. I run when I play basketball or from throwing a Frisbee or whatever, but I do the things that make me happy. Yeah, and then mix in some spring training because I know it makes me look good. Naked makes me feel good. So which is all we're picturing now? All right, That was awesome. And you timed it perfectly. Nailed it minutes late, wasn't I? Never lead to anything that I didn't just say. I love that. You say that it's OK to just walk and not run because I love to walk, walk into this Yes thing. In fact, I was very pumped up by the juices that we had yesterday. So it was sunny out. It's Seattle. So I went home and I went on, like, an hour plus walk. So loved you. But, you know, then I says the non exercisers running this is just like a real workout, doesn't I? E not is phenomenal. I'm not doing that. I'm not doing that. That competitiveness comparing all those seas. All right. You want to take a couple questions? Do we have time? Yeah, absolutely. Okay. Cool. And in the audience. Yes, please. Yes. Um, can I? You may not like this, but when you say walk, I mean, there's obviously different ways to make that walk more cardiovascular. So when you say what, What what kind of walk? How special You walk. How should you, dear walk. That's what you said. The questions you get because you're like, I need to visualize over my head and, you know, specifically and that and that does help you do it when you get the answer to this question. Well, it depends. I mean, if you enjoy, usually walk like, that's great if you want to push it, feel free, like you find some hills and walk up those suckers or go for a hike in the woods like that is a great challenge. Um, so, you know, I think this might be a little bit overthinking it, like go for a walk if you enjoy going for a slow walk like take your take your kid to put in a stroller and go for a walk around the block like that's a great exercise, and pushing him or him or her is a is a way to make that even more challenging. Mixing in some hills makes it even more challenging. That I would say, walk at the pace that you can still carry on a conversation, but you might be a little winded. I think it is a great pace are a great way that I had somebody somebody put it Teoh. It doesn't push it into the like. This is a nen joyful face, but it person to like I'm getting a good workout and as you do it more and more that threshold for where you can walk and how quickly you can walk well, increase with you and that's something I don't think I ever mentioned. But the importance and the reason why strength training works is because our bodies are so efficient. If we do the same thing in the same amount of time, over and over again, our body adapts and it learns how we're doing these things. And then it burns less calories to complete the same amount of activity. So the reason strength training plate it works. They call it progressive overload. You're constantly pushing yourself to be a little bit further outside of that comfort zone that you're in, so your walk you're walking and somebody else's walk might be to complete different speeds. But you're getting the same result because you are further along or more fit than that particular person. So just constantly try to be a little bit better. And I try to put my competitiveness and tracking my workouts into my strength training so that on my walks, I just I just go for a walk. I try to, like, zone out, look at the trees and want around discrimination that restore that nature, that sunlight you are doing a ton. Even if your muscles aren't firing like crazy, you're getting your loading up on mood, which is gonna help you make every other decision. Yeah. Thank you. You're welcome. Can we take a couple more questions? So, um what question from Tim? Tom, should I either drink a smoothie before workout or after the workout? Or especially in the morning? So, great question. Um, you know, Tim Ferriss has a big fan of eating 30 grams protein in the morning. First thing like enough protein in your system. So for somebody that maybe doesn't necessarily eat a healthy breakfast, maybe their breakfast isn't is just like cereal. There's very little protein nutritional value in it. Ah, protein shake, which is a scoop of protein and water can certainly be beneficial for breakfast. I love the idea of a protein shake after working up because your muscles have been broken down and protein in the building blocks like that's what rebuilds those muscles. So you kind of kick start that process. They say anywhere from, you know, the golden window, I guess, within 30 minutes after working out. So if you get 30 grams of protein, India right after working out and kind of kick start that kick start that muscle building strength building process right after working out. Okay, great. Thanks. Right. I think one final question being could you just one more time and studio had asked Where does the plank fit in the circuit? But if you could just, like, review the search short and for anybody watching listening. Actually, if you just Google nerd fitness beginner body weight circuit really have a video of me doing the entire thing all the way through. And there's like a worksheet and all that stuff. I think so. That'll take you through the whole process. But first exercise squats. 2nd 2nd exercise pushups or whatever. Push exercise you have. Third exercise lunges, fourth exercise dumbbell rows or pull ups, depending on whatever pull exercise you're capable of completing. And the last exercise would be a plank. So you do. 10 10 10 10 and another plank. Hold it as long as you can. Some people might be 10 seconds for others. It might be like three minutes or whatever you do in these days, but hold the plane for as long as you can, and that would complete one circuit. And then you take quick, grab some water and then you repeat that circuit a second time, and if you can do it 1/3 time, go for it. So that would be the full circuit up in the Yeah, and then, you know, once you get beyond 10 I would say not going more than 15 reps for an exercise. They find a way to increase that difficulty because of difficulty and progressive overload. That's where you're building your strength, that really tight, dense, strong muscle that everybody's after.