Nowhere to Run Workout

Beginners / Intermediate Level

Nowhere to Run is a simple workout where you are only working for 3 minutes at a time. But don’t let the short work time deceive you. This is a workout where you get out exactly what you put in. The workout contains four relatively basic bodyweight exercises, with the final one being everyones favourite; Burpees. Make sure you warm-up fully before proceeding with this workout.

Air Squats

Air Squats

Tuck-Ups

Tuck-Ups

Mountain Climbers

Mountain Climbers

Burpees

Burpees

INstruction

3 Rounds | 3 Minute Time Limit

This workout gives you a 3 minute time limit. Once you have completed the desired amount of reps for the air squats, tuck-ups and mountain climbers, you have the remaining time left in the 3 minutes to complete as many burpees as possible. Count how many burpees you complete in the first round and aim to at least match it, if not better it, in the next 2 rounds. The faster you work, the more time will be left for the burpees. The key here is to keep moving. Don’t blast out the first few burpees really quick as they will likely catch up with you. Once the 3 minute time limit is up, you have 3 minutes rest before you go again. Complete 3 rounds in total.

Bodyparts Worked

Air Squats

Air squats are one of the fundamental movement patterns that you can perform with your own bodyweight. Most commonly performed with a barbells or kettlebells. It’s generally accepted that air squats are a valuable exercise in any athletes or everyday person’s training arsenal.

Benefit

Air Squats are an excellent lower body conditioning exercise for beginners to master. It will help build a base for fantastic muscular endurance as well as core conditioning and power.

Fig. 1

Fig. 1

Fig. 2

Fig. 2

To ensure your safety and stability make sure your abdominals are drawn in, and your glutes are tense throughout the full range of motion.

INSTRUCTION

  1. Stand with your feet shoulder width apart with the toes pointing out slightly. Arms down by your side. (See Fig. 1)

  2. Sit back onto your heels lowering yourself to the ground, pushing your knees out so your thighs are positioned over you feet. Remember to keep the back straight with the chest held high.

  3. Descend into the lowest squat possible. Ideally you want to be able to achieve a full depth squat, but for now don’t worry about your depth, focus more on your form. (See Fig. 2)

  4. Keeping your weight onto your heels, drive the hips upwards fully extending the legs and knees until a lockout is achieved.

Tuck-Ups

Benefit

Tuck-Ups are a great abdominal exercise because they emphasise both the lower and upper portions of the stomach at the same time.

Fig. 1

Fig. 1

Fig. 2

Fig. 2

 

INSTRUCTION

  1. Lie down on the floor with your arms outstretched behind your head. Your legs should be together with your toes pointed as much as possible. (See Fig.1)

  2. Start to lift your arms from behind your head, simultaneously lifting the legs and torso. Keep the core and abs under tension.

  3. As you raise the legs and torso from the floor, the aim is to tuck the knees as close into the chest as possible. This is achieved by lifting the torso right up, so you are sitting right up on your glutes. Hold for a breath to maintain control. (See Fig. 2)

  4. With control reverse the process lowering the legs and torso all the way back to the floor with the arms outstretched.

Mountain Climbers

Mountain Climbers are an awesome exercise that will get your heart rate up, and they work nearly every muscle group in the body - shoulders, biceps, triceps, chest, obliques, abdominals, quads, hamstrings and hip abductors. Perfect for conditioning workouts and circuits.

Benefit

Mountain Climbers often find their way into my workouts and classes. They are a great exercise that will help not only build aerobic endurance, but also core strength, stability, and agility.

Fig. 1

Fig. 1

Fig. 2

Fig. 2

 

INSTRUCTION

  1. Position your hands on the floor slightly wider than shoulder width apart. Rotate the arms so the crease in the elbow is facing forward. This will help lock the shoulders in. Your feet should be hip width apart, and make sure you core, abs and glutes are under tension. (See Fig. 1)

  2. Keeping your hips as still as possible lift your right foot off the floor and pull the knee in towards the right elbow. Try not to rock forwards at the shoulders. (See Fig. 2)

  3. Drive to right foot back to the start position trying to remain as stable as possible. Perform the same movement on the left side, this time driving the left knee towards the left elbow. This will be 1 rep. Repeat the movement from point 2.

  4. Continue to alternate the movement with the legs, trying to move as quickly as possible maintaining a neutral spine throughout.

Burpees

Burpees have a reputation. They are truly a marmite exercise, you either love them or hate them. But when it comes to movement patterns that you can perform with your own bodyweight they don’t come much better, or effective.

Benefit

The burpee is a full body exercise that will work most of the major muscle groups in your body whilst also helping to improve your aerobic fitness, balance, core conditioning and power. With each rep you will work your arms, chest, glutes, quads, hamstrings and abs. After a few burpees your legs may feel like lead, and your lungs will be bursting at the seams, but your calorie burn will be through the roof.

Fig. 1

Fig. 1

Fig. 2

Fig. 2

To make burpees a little bit easier don’t lower yourself down to floor. Stop in your plank position and then jump the feet back in.

INSTRUCTION

  1. Start by standing with your feet shoulder width apart, and your arms down by your sides.

  2. Lower yourself down and place your hands directly on the floor just infront of your feet. Shift your weight onto your hands so you come onto the balls of your feet. (See Fig.1).

  3. Jump back to softly to land on the balls of your feet, you should find yourself in a straight arm plank position. Lower your body to the ground. Your body should form a straight line from your head to heels throughout. (See Fig.2). This should all be done at speed. Go too slow and you will be making it harder on yourself.

  4. As you press yourself up from the floor jump your feet back in and explosively jump up into the air. As you land go straight into the next rep.

  5. Move with speed, but don’t go too fast…or you’ll burn yourself out after a few reps.

 
“Worrying gets you nowhere. If you turn up worrying about how you’re going to perform, you’ve already lost. Train hard, turn up, run your best and the rest will take care of itself.”
— Usain Bolt