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.

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. 

The Nantucket on Instagram

Feeling grateful today 📸: @mistrichins
.
.
.
#ack #nantucketing #newengland #igersnewengland #nantucket #mdw
...

This week we spoke with Jasper Young, third generation Nantucketer at the family business. With their iconic spinning sign, @youngsbikeshop is a familiar sight to anyone who’s ever disembarked at Nantucket’s Steamship Authority Wharf. Tap our story for a link to our conversation with Jasper!
.
.
.
#ack #nantucketing #nantucket #newengland #igersnewengland
...

It’s always magical here, but when the blooms start arriving there’s a little extra magic 📸: @zofiaphoto
.
.
.
.
#nantucketing #ack #newengland #igersNewEngland #nantucket
...

This week we spoke with Don Peacock of @tallshiplynx. Tap our Story for a link to read our a Island Spotlight about the history of the ship and Don’s involvement with the Lynx Educational Foundation
.
.
.
#Nantucketing #ACK #NewEngland #igersNewEngland #Nantucket
...

Sunny days and flowers are here to stay | 📸: @nantucketsarah @fishernantucket
.
.
.
.
#Nantucketing #Nantucket #ACK #NewEngland #igersNewEngland
...

Make Mother’s Day extra special this year with a delicious take-out feast prepared and packaged by Chef Al and his team at Breeze. Get your order in by this Thursday (May 7th) and we’ll get prepping for you! Link in bio for details.
.
.
.
.
.
#Nantucketing
#ACK
#Nantucket
#NewEngland
#igersNewEngland
...

Meet us on Zoom for a virtual Mother’s Day Weekend Tea tasting with concierge Sharon Quigley and Nantucket Tea Company. Follow the link in our bio to learn more and to purchase a tea sampler to accompany the tasting! Orders must be placed by May 3rd.
.
.
.
.
#Nantucketing
#ACK
#Nantucket
#NewEngland
#igersNewEngland
...

Daffodils on our mind today.. 📸: @ackchamber #ACKDaffy
.
.
.
#daffy #daffyfest #nantucket #nantucketing #ACK #NewEngland #igersNewEngland
...

Our friends over at @ackhistory putting it in context 📸: @jessicajenkinsphotography .
.
.
#Nantucketing
#NewEngland
#igersNewEngland
#ACK
#Nantucket
#TimelessSummer
#myvintagesummer
#myvintagesummer
...

This week, we spoke with Jack Fritsch , proprietor of @nantucketantiques and antiquarian extraordinaire. Check out the link in our bio to read about his favorite artifacts over the years, and how a career in Evolutionary Biology first brought him to Nantucket .
.
.
#ACK
#Nantucketing
#Nantucket
#NewEngland
#igersNewEngland
#TimelessSummer
#myvintagesummer
...

Friday is for #DogsOfQuarantine and @easton.the.nantucket.pup is ours! Share a picture of your quarantined pup with us! .
.
.
#Nantucketing
#ACK
#NewEngland
#igersNewEngland
#Nantucket

#TimelessSummer

#myvintagesummer
...

Looking forward to seeing these blooms come back into our life- we all need some sunshine and flowers right now 📸: @kristynewengland #ACK #Nantucketing #Nantucket #NewEngland #igersNewEngland

#TimelessSummer

#myvintagesummer
...

Happy Easter from all of us at The Nantucket! 📸: @zofiaphoto
.
.
.
#TimelessSummer

#myvintagesummer
...

Raise your hand if you miss Fulya! 👋 ...

Tune in via Facebook live for a half hour of guided meditation led by mindfulness guru Liam McClintock. Join us at 1:30 PM via Facebook Live at The Nantucket Club’s page .
.
.
.
#ACK
#Nantucketing
#Nantucket
#NewEngland
#igersNewEngland

#myvintagesummer
...

Don’t let Easter sneak up on you! Let us do the cooking this year with our convenient Easter Basket takeout Feast. Choose from three feast options and we’re prepare it with a few holiday surprises! Check out the link in our bio for details! ...

Missing our fun and wonderful guests- can’t wait to have you all back with us for sunny days ahead! 📸: @prepfordwife & @marcsford .
.
.
#Nantucketing
#ACK
#Nantucket
#NewEngland
#igersNewEngland

#myvintagesummer
...

We’re grateful for the sunshine and beautiful pictures from @emilyemillington. What are you thankful for these days? .
.
.
#Nantucketing
#ACK
#Nantucket
#NewEngland
#igersNewEngland
...

Enjoy a moment of peace with Nantucket Club yoga instructor @patricia_dolloff. Tune in to Pat’s Vinyasa Yoga class at 9am this Saturday and Sunday via a live stream from our ballroom. Click our story to watch this morning’s class! .
.
.
.
.
#Nantucketing
#LiveYoga
#ACK
#Yogi
#NewEngland
#igersNewEngland
#Nantucket
...

Dispatch from our friends over at @capturenantucket. Eleanor Hallewell’s photography keeps our mind on the stunning days ahead of us! 📸: @capturenantucket .
.
.
#Nantucketing
#NewEngland
#ACK
#igersNewEngland
#Nantucket
...

The results are in and we have heard you!
.
The top three food categories Islanders want more of are:
Comfort Food
Italian
Mexican
.
In addition, our survey said that many of you want a kids to-go menu and prefer curbside pick-up rather than delivery. We are working on updating our menu with some great new dishes to include your choices. Stay tuned for a new menu tomorrow and thanks for taking our survey!
.
Breeze is open tonight for curbside dinner pickup!
...

Welcome, spring! Hoping for blossoms like this soon! 📸 @anantucketsummer .
.
.
.
#ACK #Nantucketing #NewEngland #igersNewEngland #Nantucket #myvintagesummer
...