BoxJumper Social Distancing Fitness Challenge Workout 3

It’s time to get outside (if you can) for some walking/running, coupled with hops or skipping and step-ups!

Time to walk or run! 

The simplest option is to get outside, while respecting social distancing or whether other restrictions may be applicable in your area. It’s beautiful outside in Nova Scotia right now. Hopefully it’s clear and warm enough where you are to get outside yourself. If you can’t figure out the distance, that’s ok. Plan on 200-400 meters being somewhere between a block and two blocks away before you turn back. If you don’t want to go for distance, you can go for time – 2 to 4 minutes will do it for each round of walking or running. Go at a brisk pace that gets your heart pumping. 

And if outside simply isn’t an option, you can run or walk in place. Or if you’re really fortunate and you have a treadmill, rowing machine or stationary bike, you can hit this workout inside. Plan on doubling the distance on a stationery bike if you wan to get roughly the same amount of work on this one.

For skipping – not everyone has a rope, so let’s start with no equipment. Simply hop in place – for a beginner, that’s it. Just hop for 48 times. Pace yourself, and hold onto something if you need some help with balance. If you’re comfortable doing so, make it a bit more like skipping by tapping your thighs with each jump.  

And finally step ups.

Not many of us have a plyobox at home, so start by using your stairs, either inside or outside. Again, if you need help with balance hold onto the railing – and disinfect touch surfaces before and afterwards as recommended by health officials. Alternate the leg you start with and step up onto the stair fully, straightening both legs fully when you get on top of the stair. And repeat that for the 24 reps – so 12 for each leg in total.

Let’s talk about the options for scaling up.

For the run/walk – the simplest answer is go faster. Or, if you’re super keen, throw on a weighted backpack or weighted vest, as I’ve talked about in the last two workouts. And keep your distance the same.

For skipping – well, if you don’t have any gear, there’s not much to scale here other than maybe trying a double thigh tap. If you’re looking for an even better pump, tap your thighs twice after each takeoff before you land – for your crossfitters out there, this will simulate double unders. If requires a stronger takeoff and more time in the air. And of course if you have a rope, use it! This is a great time to practice the timing of you skipping, whether that’s singles or doubles.

For step-ups, you can scale up by going with a higher surface – you could step up more than one step (please be practical about this option). Or if you have an extremely sturdy chair with a rigid frame, you could use that. And of course for the folks with a plyobox out there, you could use that for the extra height and you could potentially do box jumps as opposed to step ups.

So there you have it. I’ve programming this for 3 to 5 rounds. If you’re more advanced, go for the extra rounds. If you’re new to working out, three should be plenty. 

Still home workouts to come, as I’m working on more regular episodes of the BoxJumper Podcast. Until then, stay healthy, WOD happy and WOD often.