A few days ago I had the honor of being the first ever guest on PCC Team Leader, Matt Shifferle’s Red Delta Project Podcast. Once again, as when he was recently the guest on MY podcast, we had a ton of fun discussing some of our favorite topics, calisthenics, the PCC, great food, training strategies and more.
At the risk of bragging, it seems like we get around to some pretty powerful stuff in conversations. Hope you enjoy this episode titled “Tackling Bodyweight Training with Adrienne Harvey”! And did I REALLY divulge a fat loss tip? Yes indeed!
Listen to The Red Delta Project Podcast on iTunes, Stitcher, or directly from his website.
Shortly after he attended the PCC quite a while ago, I interviewed Matt for Dragon Door and instantly realized how creative, cool, and skilled Matt is, so be sure to check out his extensive website, podcast, and substantial YouTube channel!
So, in the spirit of the episode’s bodyweight focus, I decided to share this next bodyweight-only workout
with you. I was *planning* to keep this one to myself until adding it to a special edition ebook based on my extended trip to NYC and the many classes I was able to guest teach while I was there. (That was SO much fun… already want to go back!)
But, I have been playing with and modifying this little workout for about a month now, and trying it out on different groups of people and with a workout partner too (it’s funny we stagger the sprints so one person is doing the combination near our heap of phones, keys, sunglasses, notepads, ipads, laptops, books, and my ridiculously “luxe” water bottle. Won’t belabor it, but I don’t regret getting a 500ml bkr bottle for my Mom and myself for Christmas. I hope she’s enjoyed hers as much as I have enjoyed mine. It’s great to have a nice, easy to carry, glass bottle without a huge opening on it… I no longer unintentionally get water all over myself anymore and given how much I hate drinking out of plastic things, this little bottle is just perfect. And given its expense, it’s been easy to keep track of it, maintain it and keep it clean. Weird and backwards, but who cares, it works!
Even if you aren’t trying to take turns guarding a collective heap of important personal effects, it can be fun to stagger the workout with a partner or with small teams. Here’s the 4th version which is for an outdoor area with a nice flat field or running track. It is designed for sprints so a flat, safe area like a football or soccer field or running track is best to avoid stepping in a hole, ant hill or something worse!
We warmed up with our favorite joint mobility exercises, the Trifecta from Convict Conditioning Vol2. Then we ran through this little combo that I’m currently mildly obsessed with:
10 times through this sequence:
- Start standing, walk with hands “inchworm” down to a pushup position
- Do 5 push ups, crawl back to a low squat position
- Do 5 bodyweight squats, stay down on the last one
- Crawl back into “crab walk position”
- Touch opposite hand to opposite foot (2/side)
- Crawl to squat. Stand.
- SPRINT out 50-80 yards out, and either sprint back or jog back
Here’s a video of this exact sequence described above!
When I did this for a few small group classes, we would take a short break after the 10 times through, then continue with some more short bursts of conditioning challenges like the ones below:
4 rounds of:
- 20 seconds burpees or sprawls (burpee without pushup or jump), 10 seconds rest
- 20 seconds jump squats* or bodyweight squats, 10 seconds rest
Big rest, then…
4 rounds of:
- 20 seconds all out mountain climbers, 10 seconds rest
- 20 seconds tuck ups, 10 seconds rest
Finally we cooled down with joint mobility and a quick run through of the Trifecta.
*Typically we start with jump squats, then as fatigue sets in we transition to bodyweight squats
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