The subtitle says it all: because of the holiday and the short week, there will be no 3-2-1 this week.
But with that in mind, Iâm also intending to switch to every other week for the 3-2-1 posts. The main reason is that I donât have a lot of time to write as many normal posts as I want. Additionally, I will have more interesting things for the 3-2-1 posts with more time.
So in place of this weekâs 3-2-1, Iâm going to give you a workout based on the 3/2/1 pattern that you can do on Thursday or Friday this holiday weekend to work off some of those calories. This follows many of the Foundation principles
Three
Begin the session with three carries for distance. The weight doesnât matter, but the carries shouldnât be unbalanced - donât put the weight in one hand or one shoulder - bear hug it, put it on your back, or carry the same weight in two hands.
The weight doesnât matter either, but donât go too heavy. Put heavy things in bags, or grab two 20-30lb dumbbells, whatever you have available. Pick the weight up and take a walk around your block. When you need to stop, do so, and rest for a minute or so before doing the next carry.
Two
Next weâre going to do two rounds of bear crunches. Begin in the bear crawl position - hands and feet on the ground, with knees lifted but still close to the ground. From here you will lift one hand and the opposite leg off the ground, and touch the knee and elbow together with a slight twist for balance. Return them to the ground, and do the same with the other hand/leg.
Donât move fast but move deliberately. Try the movement first if youâve never done it. If it is excessively challenging, you can perform it with your knees on the ground. Do this to near exhaustion - stopping when you feel like itâs getting hard. Rest for a bit and then repeat a second time.
One
Finish off with one long set of pushups. You may rest as much as needed during this set, as long as you rest in the top position of your pushups. Do as many as you can until they feel tough, then pause for a few breaths at the top, and repeat. Most people will probably be able to do 3-10 clusters of reps like this.
You can do these from your knees if you wish, or by leaning against a wall, a bench, or a bed. Scale them as much as you wish. You canât really do it wrong because of the method being used here - performing miniature sets near failure, repeatedly. If you ever reach a point where you can only struggle through a single pushup, that is the end of the set.
Wrap Up
This isnât a âcomplete, holistic, full body, one-stop shopâ workout by any means. Itâs meant to be straight forward, cover many of the Foundation principles, and be done with minimal equipment and time.
If you want to see more short form workouts like this, let me know.