Fed up of having to queue for a bench at the gym, playing second fiddle to the meatheads with ‘roids pumping through their veins as they spend more time admiring their reflection than lifting weights? There’s more to staying in shape than a few sets on the bench press and the occasional heavy squat, and no, we don’t mean spending an hour on the treadmill or running around a park like a dog. Getting fit shouldn’t be laborious, it’s obvious that you’re more likely to commit to the cause if you’re enjoying breaking the occasional sweat. These alternatives to your monthly gym expense will do the trick.
Calisthenics
Rather than forking out a monthly membership fee to line up for the privilege of using some equipment, make the outside world your gym by practicing some calisthenics, which are essentially bodyweight exercises, as Ricky Warren, head coach and founder of Bodyweight Gurus explains:
“The human body is the most complicated machine in the world – we need to learn how to get the best out of it while we are in it. Bodyweight training promotes uniform growth across all muscles, leading to a well balanced physique. It focuses mainly on the core, but also works everything from the largest muscle belly to the smallest tendons in your wrists. Finally and perhaps most important, it teaches you functional skills. The learning of skills is what makes it enjoyable and keeps you coming back for more – there’s always a way to make something harder so you can keep challenging yourself, you’ll never get bored. It’s accessible for all, can be done on any equipment including just the floor, and helps you regain and reclaim your body.”
In getting yourself started Warren recommends the following workout:
Squat thrusts (1 minute,1 set)
Mountain climbers (1 minute, 1 set)
Pull ups (maximum reps, 3 sets)
Archer pull ups (3 to each side,3 sets)
Lateral rows (Max, 3 sets)
One arm deadhang (15 seconds each arm, 3 sets)
Push ups (10 reps, 3 sets)
Pistol squat (3 each leg, 3 sets)
Flutter kicks (1 minute, 3 sets)
Ball crunch (1 minute, 3 sets)
You can find Ricky on Instagram here.
(All images: Ricky Warren)
Swimming
(Image: AP Photo / Mark J. Terrill)
Swimming is an incredible compound workout, utilising multiple muscles and muscle groups at once – as well as training you to work on rhythmic breathing and increasing lung volume. Whilst a form of exercise that’ll impact muscles, it’s actually less stressful on your body as the water provides body weight support, meanings it’s an ideal form of exercise if you’re carrying a slight injury. Then there’s the mental tranquility, it can be difficult to unwind if you’re pounding the pavement or deadlifting to the point of throwing up but with swimming, multiple laps can go by as you get lost in your own headspace.
Fencing
(Image: David Mankey)
Rather than doing laps, reps, sets or the like, take up one of the most gentlemanly sports, fencing. World champion fencer and member of the United States fencing team Ben Bratton says:
“The thing that I love about fencing is that I can be can active without the monotony of typical fitness solutions. Unless you’re a gym rat, most people reach a point where staying fit can become tedious and just an additional chore. Mastery of the technique in fencing takes great strength and lots of practice, and it is a full body workout. We develop extremely strong and flexible legs to execute explosive movements, our arms become extremely toned from the weight of the weapons and our abs/core are constantly working to keep balance and maintain the technique. Fencing footwork is executed very quickly with the athletes moving dynamically up and down the ‘strip’ (our field of play) and as a result we have great aerobic fitness as well. Fencing is ideal for developing a well rounded fitness. It is engaging not only on a physical level, but mentally as well, fostering health and well-being on two fronts. The tactics force your mind to think on your toes in a various and spontaneous situations. It’s just not as easy to hit someone with a sword as you would think!”
You can find Ben on Instagram here.
Boxing
(Image: Getty)
From elegant sparring to brute force mano a mano fighting, boxing is about as physically demanding as it gets. Tyson Fury may not be a prime specimen but his British rivals, Anthony Joshua, Kell Brook and David Haye certainly are. The training alone is hard enough, involving a solid mix of cardio and strength drills, but if you reach the level where you can get into the ring, then it becomes a mental and toughness exercise as well as a physical one – not to mention a great stress reliever.
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