If you are feeling tired, sluggish, unmotivated – don’t worry, you just need a quick energy boost, and the best way to do that is to get the heart pumping with some exercise.
I know, we all KNOW we need to exercise. We have heard it before – staying healthy is important. After all, what is the point of spending so much time on your man cave if you aren’t around to see it, right? We need exercise, but it is so easy to make excuses. I’m tired, I don’t have time, I don’t want to pay for a gym membership, the weather is bad…the excuses can be endless.
Here is a really quick man cave workout you can do right at home in your man cave, with no equipment necessary. It only takes 10 – 15 minutes and it is sure to get you sweating! Do this to get yourself moving on those days when you just cant get going. This should not be the only exercise you do, but it is certainly a good start.
The Moves
Burpee
The Burpee is one of the best total body workout moves you can do. It works a number of large muscle groups and provides that heart rate boost you need to get going. Here is what it looks like:
1. Start in the crouched position on the floor.
2. Kick legs back into the straight arm plank.
3. Pull legs back up into the crouched position.
4. Jump up from the floor, extending arms upwards.
5. Come back down to the crouched position and repeat.
Bicycle Crunches
Working the body’s core is an important part of balance, strength, and overall fitness. These bicycle crunches will target the core by working your abs and oblique muscles while keeping the heart rate elevated. Here is what it looks like:
1. Lay on your back on the floor, with hands interlocked behind your head and legs in the air.
2. Bring your right knee up to your chest and your left elbow forward, touch knee to elbow if you can.
3. Switch sides, bringing your left knee to your right elbow.
4. Continue alternating back and forth, elbow to knee, moving your legs in a bicycle riding motion.
The Workout
Alright so now you know the moves – let’s put it together into a workout.
Remember that the purpose of this workout is to get the heart rate up and start sweating, so keep moving and keep going strong all the way through.
Start with the Burpee:
Beginner – 10 repetitions, no jump on the up phase, just stand with arms raised
Intermediate – 12 repetitions
Advanced – 20+ repetitions
Move immediately to the Bicycle Crunches (counting 1 repetition as 1 knee to elbow touch on each site, touch right touch left = 1 rep)
Beginner – 10 repetitions
Intermediate – 15 repetitions
Advanced – 20+ repetitions
Now, back to the Burpee – Repeat this circuit 3 – 5 times until you are sufficiently sweating and feeling powered up.
Looking for some more workout inspiration? Here are some great resources on health and fitness you can check out.
Do you have a workout you do in your man cave? Leave a message in the comments!
