Johnathan Rodriguez's Fitness Corner

Johnathan Rodriguez has been a fitness trainer on Nantucket for 14 years. He is currently been at The Nantucket Club at The Nantucket Hotel for 4 years and has been named the Best Fitness Trainer in The Inquirer and Mirror’s Best of Nantucket Reader’s Poll.

 

No weights? No fitness equipment?  No worries!  Use your own bodyweight to whip you into shape this April! 

So many of us have come to rely on classes, equipment and other tools to help improve our workouts and outcomes.  With all of us at home during this unprecedented time, you may be feeling like you cannot achieve your ultimate workouts, however, there’s one tool that I also recommend and it’s using your own bodyweight to challenge yourself and build muscle. 

Incorporating bodyweight exercises into your own cardio workouts can burn a lot of calories and body fat while also making you stronger, and your heart and lungs.  Bodyweight workouts consist of bursts of energy followed by strength exercises.  The best part is you can do these all while you are at home or in your yard.  These workouts only require a small amount of space and time.

A man sitting on a weight bench lifting dumbbells

Many celebrity trainers use bodyweight workouts as a key fitness tool.  For example, Chris Hemsworth’s personal trainer, Luke Zocchi, uses exercises you may have done in gym class such as squats, lunges, bear crawls, burpees and kick sits to whip one of Hollywood’s leading men into shape.

So let’s celebrate that it’s springtime on the island and breath in the uplifting and refreshing ocean air while doing everything you can to keep yourself healthy and strong.  Just think about the beach body you’ll have by summertime!

Below are 8 awesome bodyweight cardio exercises with detailed photos and instructions to show you how to correctly perform each one:

  • Burpees
  • High Knees
  • Ice Skaters
  • Jumping Lunges
  • Jump Squats
  • Mountain Climbers
  • Spiderman Mountain Climbers
  • Speed Squats

Below are different workouts that incorporate the eight exercises from above.  Try these out once a day, a few times a day or a several times a week and you’ll begin to feel the difference in your strength and mental health. Stay committed to doing your best while also listening to your body. 

Bodyweight Cardio Workout #1: Perform each of the 3 exercises back-to-back and then rest for 90 seconds and repeat for 3-5 sets.

  • Mountain Climbers: 20 reps
  • Burpees: 10 reps
  • High Knees: 30 seconds

 

Bodyweight Cardio Workout #2: Perform each of the 3 exercises back-to-back and then rest for 90 seconds and repeat for 3-5 sets

  • Speed Squats: 30 seconds
  • Ice Skaters: 25 reps
  • Spiderman Mountain Climbers: 10 reps

 

Bodyweight Cardio Workout #3: Perform each of the 3 exercises back-to-back and then rest for 90 seconds and repeat for 3-5 sets

  • Jumping Lunges: 15 reps
  • Mountain Climbers: 30 seconds
  • High Knees: 20 reps

Bodyweight Cardio Workout #4: Perform each of the 3 exercises back-to-back and then rest for 90 seconds and repeat for 3-5 sets

  • Jump Squats: 30 seconds
  • Burpees: 10 reps
  • Ice Skaters: 20 reps

 

Bodyweight Cardio Workout #5: Perform each of the 3 exercises back-to-back and then rest for 90 seconds and repeat for 3-5 sets

  • Spiderman Mountain Climbers: 10 reps
  • Jumping Lunges: 20 reps
  • High Knees: 30 seconds

 

Adding in the highly impactful bodyweight workout into your fitness routine will burn the maximum amount of calories in a short amount of time. The key is consistency and making sure you eat a healthy diet and drink plenty of water. 

Even though we cannot feel the energy that comes with working out at a club or taking group exercise classes, know that we will be together soon.  Let’s commit to each other and take care of ourselves.  Don’t let yourself get out of shape or out of your routine.  I can’t wait to be back challenging you all with some new workouts and routines. 

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A full service social, fitness, and pool club, right in Nantucket’s historic Brant Point. Tap the link in our bio to learn more about a week, month, or season-long membership at The Nantucket Club.

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