Often, in Events, you have to complete an unknown set of exercises for an unknown (to you) period of time. This can be a mental grind as well as a physical game. The more you're prepared for this prior to your Event, the better equipped you'll be.
This is another version of the deck of cards workout, or a dice workout. Knowing that you can handle the minimal stress of something just outside your control goes a long way to your self-efficacy (an individual's belief in their capacity to execute behaviors necessary to produce specific performance attainments). Practicing your stress response in this workout is just as important as practicing the exercises themselves.
If you're outside the U.S., still use your lower-value coins! While the denominations may be different, the same principle still applies.
YOU WILL NEED
-
Ceramic coffee mug you can't see through
-
Handful of change - At the minimum, $2 of a mix of nickels and dimes and $1 of quarters
EACH COIN MEANS
- Nickel - 5 reps
- Dime - 10 reps
- Quarter - 25 reps
YOU WILL PERFORM:
We're starting easy: Pull a coin from the mug for rep count before each exercise. (IE: Nickel - 5 reps Push-Ups; Dime - 10 reps Squats; Quarter - 25 reps Burpees) All exercises should be bodyweight if you're just starting out, but if you're now used to working out with a ruck, feel free to add it in.
You should work out for a minimum of 25 minutes, preferably 45 minutes. With all unilateral movements (one leg/one arm -- good example of this is the rolling side planks in this workout), it should always be hard count: 1 rep left +1 rep right = 1 rep.
Once you've pulled your coin, do the required reps, and leave the coin out of the mug.
Complete the exercises in the sequence below for the number of reps.
- Push-Ups
- Squat Thrust
- Burpees
- Lateral Squats
- Reverse Lunge with Rotation
- Mountain Climbers
- Rolling Side Plank
- Leg Lowers
- 8-Count Body Builders
