10 Hero Workouts you can do from home

Last night I had an awesome opportunity to be a guest on the Dad-Bod-Wod Podcast. Kevin Torres who runs the show and an instagram page that shares workouts you can do anywhere in 15-20 minutes is an awesome individual. Kevin was in high school in manhattan the day that the towers came down. He put his money where is mouth was and signed up for the army after that and did two combat tours with the 101st airborne division. Now he’s a Vice Principle of a middle school and he’s running a high energy podcast, and website where he provides 18 workouts and a free e-book to people who subscribe to his e-mail list.

Kevin will also be coming on my podcast in the next two weeks and because he is a fellow vet and he shared some awesome workouts with me that are his go to burners. He inspired me to provide my viewers and listeners with 10 Hero Workouts they can do from home this week and here are three reasons why.

Adversity

Veterans and military personnel are very familiar at dealing with adversity. I think Andy Stumpf did a great job of explaining this concept on Joe Rogan’s podcast that you can listen to here. While we shouldn’t look to veterans for advice in a lot of areas, I think dealing with adversity is an area where we should embrace best practices developed in the military. I’ve been saying it for weeks now on the blog and the podcast. Let’s shrink our sight picture of the world around us and consider the small chunks of time we are forced to deal with during this pandemic.

Stumpf points that when he was a BUDS instructor he had the fortune of interviewing people who quit Navy Seal training during “hell week.” Many of these people left division one scholarships, dream jobs on wall street, etc, in order to pursue what they believed was their purpose in life. Then when things reached the precipice of difficulty they would quit. When he would ask them why they did that the majority of them would respond, “I lost sight of what is important.” Take this as a lesson. Find what is important for you to focus on right now and do it.

Fitness is a great way to ground yourself

Fitness is my preferred method for grounding myself in the moment. It’s a great way to express emotion. It’s a great way to create a chemical change in your body that can increase your mood. There is something about pushing yourself to the brink of exhaustion that reminds you of your mortality and at the same time that you are not made of glass. We all need this reminder from time to time. Many of us get caught in thought loops that we cannot break out of. Fitness is an excellent way to introduce an interruption to said loop and readjust to our surroundings.

It can always be worse

This is a mantra of mine when things get tough. It’s harder to say to people now more than ever. I am finally hearing of friends who are passing away from this pandemic. I sat in line for groceries the other day and spoke with a man who was laid off and wasn’t sure how he would pay for everything. I know for some of us we are left wondering how it could be worse. I promise, it can always be worse.

Perhaps doing these hero workouts, for individuals who lost their lives in service of our nation will remind you of the following; If you’re reading this you’re probably sleeping in a warm bed tonight. You are probably going to get to eat a warm meal. You have shelter to be thankful for that will keep you dry and warm. You will most likely see some if not all of your loved ones at the end of this pandemic. These hero’s had none of these comforts before passing on. It does help for us to think of others and pull ourselves out of our own pity at times. So hit one of these 10 workouts and ground yourself.


10. Zachary Tellier

For Time

10 Burpees

10 Burpees

25 Push-Ups

10 Burpees

25 Push-Ups

50 Lunges

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats


9. Shawn

Run 5 Miles

Every 5 minutes on the minute complete 50 squats and 50 pushups before beginning the next interval.


8. Bert

For Time

50 Burpees

400 meter Run

100 Push-Ups

400 meter Run

150 Walking Lunges

400 meter Run

200 Air Squats

400 meter Run

150 Walking Lunges

400 meter Run

100 Push-Ups

400 meter Run

50 Burpees


7. JT

21-15-9 Reps for time

Hand Stand Push-ups*

Ring Dips**

Push-UPs

*Sub pike pushups or dive bombers for HSPU

** If you don’t have rings put two chairs next to each other. No excuses.


6. Griff

For time

800 Meter Run

400 Meter Run (Backwards)

800 Meter Run

400 Meter Run (backwards)


5. Riley

Run 1.5 Miles

150 Burpees

Run 1.5 miles


4. Terry

1 Mile Run

100 Push-ups

100 meter Bear Crawl

1 Mile Run

100 Meter Bear Crawl

100 Push-ups

1 Mile Run


3. Gunny

1 Mile weighted run

50 push-ups

50 sit-ups

1 mile weighted run

50 push-ups

50 sit-ups

1 mile weighted run

Wear a Weight Vest, Body armor, Loaded pack or what ever is needed to load yourself with 50 lbs for the runs.


2. Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run


1. Loredo

6 Rounds For time

24 Squats

24 push-ups

24 walking lunge steps

Run 400m


Share this with a fellow fitness buff !!!

I didn’t pick these in any order except number one is what was recommended to me by Kevin Torres over at Dad-bod-wod and I wanted that to be a top recommendation of mine.

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