Category: Qwod

Barefoot Benny Personal Fitness

Fight Soreness with More Exercise QWOD

5/24/2011

Wall squat

Wall squat - keep knees over the ankles, back and arms against the wall

After yesterday's workout, you're probably a bit sore in the legs and arms. All these bodyweight exercises are no joke, eh? I urge you try today's Quick Workout Of the Day and stay fresh and limber and ready to go on Wednesday. And try to get plenty of sleep tonight - you'll need to be well rested to do Wednesday's workout...

QWOD for Tuesday, May 24th

1 minute of jumping jacks
1 minute jogging in place
30 seconds of pushups
1 minute of wall squats
30 seconds of dips (on couch or edge of bed)
1 minute jump rope hops (just bounce off the ground)
1 minute of wall squats
1 minute of forearm plank (prone iso-abs)
30 seconds of pushups

First Weekend QWOD

5/20/2011

Superman pose

Superman pose

If you've been sweating it out and putting in 100% at the Barefoot Benny Boot Camps, why not keep up that positive momentum and try a Quick Workout Of the Day!

Give this a workout a go with full intensity. Boo yea!

QWOD for Saturday, May 21st

5 minutes of warm ups (jumping jacks, run in place, etc.)
1 minute cat/cow (on hands and knees, stick bum out and look up while arching back, then look down arching back in other direction, trying to get your bellybutton up to the sky)
30 squats jumps (keep your feet parallel and stick your bum out to get low)
Max reps pushups, but cycle through wide hand width, regular hand width, then close hand width (thumbs should be touching) and then back out to wide width
23 fast air squats (again, make sure your feet stay parallel throughout.)
45 second side plank per side, lifting your top leg up every 5 seconds for a 2 second count
15 second supermans - 3 times
Hop on 1 leg for 45 seconds in a clockwise box formation (right, back, left, forward) - go opposite direction for other foot
3-way single leg balance reach (standing on one foot, bring leg slowly forward, side, and back. Repeat 10 times per leg) Your legs will be burning after those hops! Concentrate on your balance.
Burpee time! 20 burpees, the first 10 with pushups.

QWOD Numero Uno

5/17/2011

Standing shoulder press

Standing shoulder press

Part of the Jumpstart! Fitness Challenge is pushing your body to new limits and keeping it primed throughout the week. While our bodies do need rest time to recover and recharge, these next three weeks are all about getting in the best shape you've ever been in!

I highly recommend doing these Quick Workouts Of the Day every Tuesday and Saturday or Sunday so you don't let your workout momentum fade.

Enough chitchat, let's sweat!

QWOD for Tuesday, May 17th:
-20 dips off the edge of your couch
-20 squat jumps (making sure your feet are parallel before each jump)
-1 minute of straight-arm plank to forearm planks (keep cycling through the whole time)
-30 standing shoulder presses holding soup cans or other light weights
-40 side lunges (20 per leg)
-12 side plank reach-unders SLOW per side

**Do this as fast as you can without taking any breaks.**

Backside Blast QWOD

11/18/2010

Opposite arm/opposite leg

Opposite arm/opposite leg

If you're not ready for today's QWOD, then you're not ready to look hot! Today's Quick Workout Of the Day is all about your bum and your back, so get ready for the burn!

QWOD for Thursday, November 18th

Opposite arm/opposite leg with bent knee leg lifts - 15 per leg (squeeze your glute as you raise your bent rear leg)
20 super-slow bent over back flys (no need for weight, just use isometrics to squeeze the shoulderblades together)
50 air squats, with jumps every 5 reps (squeeze those glutes on the way up)
20 triceps dips with good form
5 SLOW single leg squats per side
20 good mornings (with straight legs, bend over until your back is parallel to the ground, but be sire to look up the whole time and not arch your back - very important!)
Opposite arm/opposite leg, with right arm straight out and left leg out tot he left. Hold for 20 seconds, then switcharm/leg. Repeat 3 times.

Stay Dry QWOD

10/27/2010

Yeeeeeaaaaaa!!!!

Yeeeeeaaaaaa!!!!

It may be raining outside, but that's no excite to not work out. Grab some light weights and do this Quick Workout Of the Day!

QWOD for Wednesday, October 27th

20 seconds of jump squats
45 seconds of jumping jacks
10 burpees without pushups
20 single leg squats per leg
Pushup-->Sideplank on right side-->Pushup-->Sideplank on left side...keep repeating until you've done 15 pushups
50 air squats on edge of bed/couch (butt should graze bed/couch and then come back up)
30 biceps curls with light weights (gallon of water, cans of soup, etc.)
22 dips on the edge of a bed
Angled body plank off edge of bed/couch for 45 seconds
3 reps of bridges (hips up) with 20 second holds
15 burpees with pushups

It's Tuesday - Let's QWOD!

10/19/2010

Jumping lunges

Jumping lunges

Can you feel that? That's the cool weather coming in, tempting people to start hibernating and staying indoors until the spring. That's the feeling of laziness, of people watching TV instead of getting outside and getting some exercise in the fall breezes. Don't get sucked into laziness and give back all those gains from the summer. Stay in shape, and take today to jolt your body awake and keep fit!

Today's Quick Workout Of the Day will be fast and no-nonsense, so put in the effort and you will be rewarded!

QWOD for Tuesday, October 19th

50 jumping jacks
50 seconds of prone iso-abs (forearm plank)
50 1-legged squats (25 per leg)
50 seconds of bicycle situps (alternating legs)
25 triceps dips
50 seconds of jumping lunges (Mary Catherine's)
25 more triceps dips
50 seconds angle wall planks per side (like leaning into a partner, but into a wall instead)
20 burpees (without pushups)
20 diamond pushups

Run With Me QWOD

10/8/2010

So this Sunday at 8:30am I'll be running my fifth and final half marathon of the year, thus accomplishing my 2010 goal of running all five NYRR 5-Borough Half Marathons. A few years ago I couldn't even run two miles without knee pain, but today I run pain free and HAPPY due to Pose running and my Vibram Five Fingers.

Today's Quick Workout Of the Day is just a run outside. You'll be doing a fartlek (tee hee), which is a combination of anaerobic and aerobic exercise. Basically you'll be running at your normal pace, then picking up the pace to a sprint for a short time, then back down to normal pace. It will give you a better workout than just running at one average pace, and it will actually make you a faster runner overall. Bring a stopwatch and give it a go - let me know how it worked out for you!

QWOD for Saturday or Sunday, October 9th or 10th

Run 2 minutes at an easy pace
Sprint for 30 seconds
Run 2 minutes at an easy pace
Sprint 30 seconds
Run 2 minutes at an easy pace
Sprint for 30 seconds
Run 2 minutes at an easy pace
Sprint 30 seconds

Viva Espana!!!

9/23/2010

Hola!

Hola!

Fellow barefoot boot campers, blog enthusiasts, and QWOD dominators, I'm going to Spain for the next week for a little R&R. Traveling there has been a dream of mine ever since my first Spanish class in high school, so Mrs. Barefoot and I plan to truly enjoy this amazing vacation.

With that said, there will not be any scheduled classes nor new QWODs to do in my absence. But it would be remiss of me to leave you without anything, so I've compiled my five favorite all-time QWODs for you to do next week. Enjoy!

I will be back for an all-new Jumpstart! Fitness Challenge on October 4th, so get ready to feel awesome and look awesome!

Cheers!

-Barefoot Benny

PS If any of you know a trustworthy and fun personal trainer looking to run some future classes, please drop me an email at benny@barefootbenny.com. Thanks!

PPS If any of you know some cool places to go in Spain, please leave a comment!

Woolly Bully QWOD

9/21/2010

Side kick in yo face!

Side kick in yo face!

Why Woolly Bully? I don't know, I just kinda like saying it! Let's bring some intensity to today's Quick Workout Of the Day and really blast some fat and get that heart rate moving!

QWOD for Tuesday, September 21st

1 minute of side kicks with right leg
1 minute of side kicks with left leg
1 minute of mountain climber
1 minute of jabs with right hand
1 minute of jabs with left hand
Get a drink. Great job!

It's a Girl! QWOD

9/18/2010

So my wife and I found out yesterday that we're having a little girl in February! To celebrate little Barefoot Baby Girl's future arrival, we will be doing today's Quick Workout Of the Day in her honor.

Warning: my baby girl loves burpees!

QWOD for September 18th, 2010

10 burpees without pushups
10 burpees with pushups
10 burpees without pushups or jumps
10 burpees with diamond hand pushups without jump
10 burpees without pushups with 3 jumping jacks at top
10 burpees with wide leg pushups
10 burpees with straight arm plank for 5 second holds
10 burpees without pushups with 10 jumprope hops after each rep
10 burpees without pushups with knee tucks on the jumps
10 burpees (oh yea, old school baby!)