Some weeks you’re too busy to sneak away from work early for an afternoon outside, to do 4x4s at the gym, or even to design a home workout schedule for yourself. This is where YouTube comes in. I rarely find the motivation to make up and then do 10 minutes of core strengthening or pushups or stretching or anything else when my fridge and/or bed are calling my name after a long day; however, if I can mindlessly follow a yoga or Fitness Blender YouTube video for 20-40 minutes, I’ll make time for a little cross-training.
Here’s a work-week’s worth of home stretching and strengthening videos to help keep you fit for next weekend.
Sunday Night Post Climbing: Quick Abs
Sneak in a little training (you can find/make 10 minutes to strengthen your core) right when you get home to start prepping for next weekend while you’re still riding Sunday’s psych.
Monday: Body Awareness, Strengthening, and Stretching with Yoga (a few options: pick one)
My favorite practice:*
*(Warning: Adriene is a little quirky, but she’s a registered yoga instructor whose videos are high quality and easy to follow.)
Great for beginners (or yogi skeptics) with climbing-specific modifications:
Tuesday: Abs and Shoulders
Keep your shoulders healthy with these exercises. (Yes, they are on Vimeo, but it’s like following a YouTube video.)
Recommended Addition: If you have a hangboard or rock rings, I’d suggest doing 1-3 sets of a 10-minute Metolius hangboard or rock ring workout, 50-100 pull-ups, OR your favorite hangboard workout to get in a little climbing-specific upper body and finger strength training. Follow this with 50 push-ups to balance out your pull muscles.
Wednesday: HIIT Cardio for Strong Legs and General Fitness
Optional: Make this workout harder and more climbing specific by doing jump squats or box jumps instead of the “flutter-kick squats” for more dyno power.
Also Optional: Pick one of Tuesday’s hangboard or rock ring options for more climbing-specific training, but only if you aren’t too sore or tired from the day before–this is also an option for tomorrow instead.
Or do arms and abs together for some extra antagonist-strengthening push-ups:
Recommended: Repeat Tuesday’s shoulder strengthening exercises.
Optional: Pick one of Tuesday’s hangboard or rock ring options for more climbing-specific training (but only if you didn’t do this Tuesday and Wednesday too).
Friday: Morning Yoga to work out the kinks before a weekend of climbing.
For a little more of a challenge if you’re feeling strong: