Jobsite Fitness? How to Get a Full Work Out with No Equipment! Fitness Fridays

This paint-life TV, I'm Chris Y. Idaho Painter, this is Fitness Friday, be stronger, paint longer. My last fitness video was more geared towards a CrossFit Sal workout. This workout is going to be a workout that you can do on the job site or even at home using some simple ladders. So if you want to stay fit, if you want to see a workout you can do with ladders, stay tuned for this video. Alright, here we go. We're going to get started with a workout for the day. I've got some simple ladders in front of me. I've got a couple of a-frame ladders right here. I've got an extension lad over here. This is my home gym, but this is a workout that you can do on the job site. Just spend 30 minutes on your lunch break and get your workout done so you can be fit, so you can be stronger and paint longer. Just a simple little easy way to stay fit. You don't have to have anything elaborate. You don't have to have an expensive home gym. You don't have to have any equipment. I'm going to show you some stuff when you can do with some ladders. And then adding resistance using some paint cans that are probably on the job site somewhere. So let's get going. I'm going to show you some upper body stuff and I'm going to show you some lower body stuff that you can do so you can really get a full body workout just using some simple things like some ladders and some paint gallons or paint buckets, five gallon buckets. So I'm going to take my first ladder. I've got multiple A frame ladders, I've got six foot and an eight foot A frame ladder. And there's just so many different things that you can do with these ladders. Now I can, I'll start off and I'll do an upper body workout. I'll show you what you can do upper body wise. You can work your back. You can work your biceps. You can work your chest using a simple ladder. So I'm going to take, I'm going to take this little giant ladder right here and I'm going to show you how you can get an upper body with this ladder itself. I'm going to set this one side here. I'm going to take my first ladder and if, you know, just doing like calisthenics style repetitions or a workout isn't enough for you and you need some resistance. You can carry something like this in your vehicle. Here's a weighted vest, I'll put on a weighted vest show you how to do this stuff even weighted. I'm going to start off today with just a chest workout and I can do just simple pushups on the ground and I can also take and do decline pushups with my feet up on the rungs of the ladder. So I'm going to show you that right now and we're going to start this chest workout on. So let's go. All right, we're going to get ready to start our push up workout. One thing you want to do prior to starting during your pushups, you want to give your shoulders a good warm up. This is where you can take an extension pole. If you're warmed up from working all day long, you don't have to do a warm up. But I do, before I start doing any upper body workouts, I like to stretch out my shoulders. You can do some simple exercises and warmups, getting those shoulders stretched out and ready for exercise in an extension pole in the gym. We actually use a PVC pipe, but right here, I got an extension pole, something that you'll have at the job site to stretch out with. Get those shoulders all nice loosened up, stretched out, warmed up, ready to go for action. So the first thing you can do, naturally you can do pushups on the ground without any ladder at all. I can just do a flat push up just like this, but I can also take just to work your chest in a different angle and give a little bit of variation. I can put my feet up on an incline, now I can do pushups just like this, and you just want to do as many reps as you can do. I can do regular pushups. I can do a diamond push up, just like that, in a diamond push up, what it does is actually work your triceps a little bit more than a regular push up does. So you can do diamond pushups, you can do a regular push up, but even just doing that incline, that just works your chest in a different angle, just adds a little bit more variation to the workout. You can even do, I'll show you, another style push up that you can do on the job site, just add a little bit more variation, and that is push up like this, and it's using really your triceps, and I'm going to go down, push up, just like this. So that's a really good variation of a style of a push up that's going to work your triceps quite a bit. So once again, you can use different levels of the ladder to add different angles to your push up. So if I want to do really high incline, this is going to be like a pike push up, I can do lower incline, just like that, so you can see, I can use all three of these levels right here to do a push up and get a really, really good workout. Alright, so, you know, if doing push ups isn't enough challenge for you, you could just throw on turning your weight as best, incline your vehicle, you could throw on a weight as best. It's going to add a little bit of resistance, so if you want to do, you know, resistance type exercise, because, you know, you want to build some mass, some muscle mass, and not just do how body weight and calisthenic style workouts, you can just throw on something like this. Now, you're going to add some resistance, and then you're going to have the opportunity to build a little bit more, you know, what we call beach muscle. So now, I can do push ups with my best on, so you know, that looks like, just get yourself in a nice stable position. I can do without that in a height position, I can do just regular push ups, and I can do variation, I can do wide feet, narrow grip, just like that. So that's going to give me a little bit of resistance, a little bit more challenge using a weighted vest. I'm going to show you another really cool thing that you can do with the ladder to just add a little bit more challenge, and something that you're at the boss, you can challenge your employees to do this cool little trick with a ladder. All right, we're still going to be working our chest and shoulders, and it's really important to work those chest and shoulders, because you're cutting in all day long, you're carrying buckets all day long, you're carrying equipment, you're rolling rollers all day long, it's good to have good strong chest and shoulders. This is going to be a really cool thing that you can do with an extension ladder. I have a little giant A-frame ladder that folds out to an extension ladder, and this will be kind of just like using, say, a 24 foot extension ladder. I can get in a push-up position right here, and all I got to do is just walk in between, and you're kind of holding a plank position, so I'm in a plank, abs are tight, this is giving you a good ab workout. I can skip one, and this actually gets pretty tough, longer in this plank position. I can get to the end, do a push-up, really great ab workout, my abs are super tight, trying to keep the plank position, do a push-up, just like that. That's another, just like that, that thing just absolutely blew my chest up right there in shoulders, gave me a really good ab workout in that short period of time. You could run through two or three cycles of this workout that I just showed you doing the push-ups, doing low-step push-ups, middle-step push-ups, a pike push-up on the third step, then you can do your tricep push-ups, working your triceps, then you could walk your extension ladder right here, do a couple push-ups, and that right there is going to give you a really good chest workout, good shoulder workout, and a good ab workout in a really short period of time. I'm going to show you a couple other variations of push-up workouts, just to add a little bit more challenge, a little bit more skill to working out on the job site. I can take, here's a simple one, if I want to get a little bit more stretch in my push-up workout, a little more stretch in the chest, a little bit more stimulation in the chest, chest, and even work my triceps a little bit more, I can take some one gallon buckets right here, and I can do a push-up right here, and this is going to give me a little bit more stretch, a little bit stretch stimulation in the triceps, just like that. I can take a ladder, I can put a ladder behind there, I can get my feet elevated, do your elevated pike position, get a little bit more stretch here, it's like this, just like that. Now we're adding a ladder, we're adding some paint buckets into the motion, I can take so on, once again, my weighted vest, add a little more challenge, build a little bit more muscle because you're adding resistance now instead of just body weight. So once again, you can get one of these, I don't think I bought the same from Rho, his where I get a lot of my equipment from. So now I've got myself a weighted vest, I can narrow my grip a little bit, give myself and say, the low stance right here, now I'm just adding a little bit more to that push-up workout. If you got in five gallon buckets later around, let me show you something that's really cool that you can do with a five gallon bucket that's going to add a little bit of speed to your push-ups, a little bit of speed endurance to your upper body, you can take a five gallon bucket, this is going to be a little more challenging right here. And the first time I ever tried this, I couldn't do it, I've been working on my push-ups. So I'm going to show you pretty good little push-up workout you can do with this here. So here we go. Whoa, so that's pretty challenging, especially for a short guys with short arms. So longer your arms are, the easier it is to do. So that's a tough one and so you've got to really explode off the ground to get up onto the bucket and try to go from side to side, and that's pretty tough. There's one, if a five gallon bucket is too high, you can use a single bucket, gallon bucket. So I can just like that, you can see that's a pretty dang good workout and I'm really fully like 15 minutes into this workout and feeling like I got a good workout. There you have it, some simple tips and tricks on getting a simple, quick, efficient workout done. So I've got a job site or even at home using some simple everyday painting tools or equipment or even paint buckets, five gallon buckets or one gallon buckets. If you've got any tips or tricks of your own getting a good simple workouts without spending tons of money going to a gym or having elaborate gym equipment, just leave it down in the comment section below. If you've enjoyed this video, please consider giving us a thumbs up. 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