Fitness Friday: Body Weight Training. Workouts with Little to No Equipment.

This Christy Idaho Painter here on Paint Life TV today is Fitness Friday. So this is Fitness for Painters. Be stronger, paint longer. If you want a quick and simple workout that you can do at home without using any weights, I'm going to give you a very simple workout that you can do. Not necessarily easy. It's going to be difficult, but it's going to make you a fitter painter. So you can work longer, be stronger, make that painting a little effortless. Stay tuned for this video because it's coming your way. All right, today's workout is going to be a body weight only workout. I'm not going to be using any type of elaborate equipment or weights. You will need a pull-up bar. If you don't have a pull-up bar, I'm going to give you some options you can do without using a pull-up bar and I'll also give you some options to do if you can't do the exercises that would be describing today. So this workout is going to be four exercises. I'm going to be starting off by running 400 meters after I run 400 meters. I'm going to immediately go right into 50 air squats. After I do my 50 air squats, I'm going to go immediately into 10 pull-ups, keeping pull-ups, and then after that, I'm going to do 10 toes the bars. And then, without any rest, I'm going to repeat the exact same thing, run air squats, pull-ups, toes the bars, and I'm going to do four rounds of that. And I'm going to do it four rounds as quick as I can. Now air squats, you're climbing ladders day in and day out as a painter and you're walking, carrying equipment. You want to work those thighs, quads, hamstrings, glutes. Air squats are going to help that. You're also doing cutting in. You're doing stuff raising your hands over your head. You're going to be doing a spran. There's a lot of things you'll be doing as a painter that are using your hands overhead and sometimes weighted. So we're going to be doing pull-ups. That's going to give us that strength and endurance. You're keeping our hands overhead. Your core is vitally important day in and day out as a painter carrying five gallon buckets, carrying cans, spraying, bending, twisting. You want to have a strong core. So we're going to be working on our core doing those toes to bars. Running is endurance. In order to be able to paint day in and day out and just go long, go strong. You need to have endurance. So we're going to be running today. And after this workout, if you can't run, I'm going to be giving you some options. You can do, if you can't run or do some of the other things. So stay tuned for those options. If you can't do this workout as I prescribe it now onto the workout. I'm going to be running 400 meters. I'm going to head out, run 400 meters. Probably should have some running shoes, something that's comfortable to run in. I'm going to hit 400 meters, come back. I got it marked on my streets. I got 200, 400, 800, a mile on my street. It's marked. And if you don't have it marked, go out and mark it before you go out and run, run 400 meters. I'm going to come back in, air squat, a simple air squat is squatting all the way down, full depth. And not a quarter squat. You don't want to bend over at the hips. You got to be all the way upright, squat down, full squat, and that's an air squat right there. You're going to do 50 air squats, the pull up. I'm going to be doing a kipping style pull up. So this is what the pull up is going to look like. Just like this, chin has to go over the bar to be a full pull up. That's going to be your pull up. After you do your 10 pull ups, you're going to be doing a kipping style toes to bar. So this is what it looks like. If you can't do a kip or you don't know what a kip is, you can look it up on YouTube. And I'll eventually do a little teaching and a lesson on how you can do a kip in a video coming up. So here's a toes the bar right here. So I'm going to kip and then toe to the bar. Toes have to touch the bar for it to be legal. Toes don't touch the bar. It's no rep. Once I do that, I'm going to head right back out, run 400 meters again. It sounds simple, but this is going to work your cardio. It's really going to work your hard. It's going to be tough, not easy. The air squats are going to be a thigh burner before you go out and run. So we're going to get to this workout. And if you can't, I'll just go over some of the things you can do right now. You know, if you can't do some of the the exercises, I got a bike on an assault bike right here. You could ride a bike. You could ride a bike for, you know, about an equivalent amount of time. Depends on what type of bike you are. There's a lot of different bikes out there, but you can ride a bike. You know, as hard as you can for 30 seconds and then you can do the rest of the exercises. So a bike is a good substitute. If you have a row machine, you can row or bike if you can't run. If you can't do a toes bar, you can do a what we call a knee up or a knee raise. So I can do knee raises instead of a toes bar. So those are options for those two things. Air squats, I think most of us can do air squats. If we're painting day in and day out, climbing ladders and stuff, you can do an air squat. Just make sure you have really good form when you're doing it. So there you have it, the exercises, the options. Now let's get to the workout. I'm also going to in another video next, our next video coming out. I'm going to show you a really good warm up routine using a PVC pipe. And what I do to get warmed up and get ready for my workout of the day. So you don't want to just walk into this workout without warming up. You want to get a good warm up, get a good stretch and then do your workout. So let's go to the workout and see what it looks like live. All right, what this workout is going to look like if I haven't said it's going to be four rounds for time. There's no rest in between the best time. You got to show me video proof. Whoever can send me DM a video proof that you did this workout and there can't many cuts. I got to see you do this workout and have video proof. I'm going to give the fastest time, a hundred dollar gift certificate to our paint life supply co store at Idaho painter.com. Second place is going to get a $50 gift certificate. Third place is going to get a 20 by dollar gift certificate. So you got to DM me your videos doing this workout. We'll see how fast you guys are. So here we go. I got my timer up here, my video proof. I've got some people filming me for video proof, but I'm not going to tell you how fast I did it. We're going to see how fast you guys did it. So here we go. I'm going to set this thing, get up four rounds, four exercises. It's going to be exhausting. Here we go. Timer ready. 10 seconds and counting down. Here we go. So I'm back. Here we go. 50 air squats. I like to use my hands to help with the momentum. You have to go all the way up to no cheating. Hips out to be all the way up. Lost track. How many I've got? How many? Seven all the way down all the way up. Head's going to be up. How many? That 50? Here we go. Maybe try to catch a breath a little bit. 10 pull-ups. Now you can take a break, reach out if you need to, or if you're an animal, stay on the bar and do your 10 toes bars. Now I'm going to head out, run 400 again. Stealing it hard. Take off and run again. All right, four rounds. Let me see your time. How fast you can do it. It's a simple, simple little workout to do. You don't have to have anything elaborate. But dang, you do this a couple times a week. You're going to get in shape. It's going to be a lot easier climbing ladders all day long, doing cut-ins, all day long carrying five gallon buckets. You know, if you want to make it more challenging, I got a weighted vest. You can wear a weighted vest when you're doing it. You know, so I gave you some options to do. You know, I want to see you guys' videos showing to me, man. It's inspiring to me to see you guys. I give out a handful of fitness for painter shirts on our last Instagram challenge when I was out riding my bike. The live video was riding challenge from guys to, you know, send me videos, what they were doing, you know, that day, right then out working out, they gave out a bunch of fitness for painter stickers and shirts, man. So fitness for painters, be stronger, paint longer, paint life, fitness. If you got a workout, you want me to do, send it to me. If I do it right here live in my video, hey, I'll give you a hundred dollar gift certificate. If it's good workout, leave your workout comments down below. Questions, tips, tricks we love to see him, we love to hear him. Don't forget, hit the subscribe button, hit the notification bell. That way you get notified next time I come out with my next fitness video. You don't want to miss it. You don't want to miss a chance to win a hundred dollars to the paint life store Idaho painter.com paint life supply co out.