BOMB’s Beast class is a mixture of running and strength training and is my favourite way to train when I really want to put my head down and just work. There’s nothing complicated about it and I find it really satisfying to complete. Below are some example workouts for you to devour at home whether you have no equipment or a lot.
A “run” usually means one circular run around your block. The distance in East End neighbourhoods varies greatly from 600m to 900m and so a Beast workout could take you up to 60-75 minutes to complete. If you want to do it in under 60 minutes, I suggest you either measure out 400-500m using Plot a Route, or just run to the furthest end of your street and back if you just want to get it done.
Leave at least 2 reps in the tank on each exercise, but not 3. Modify as you go through this. If 12-15 push-ups are hard then drop to your knees. If 12-15 reps are too easy, try spiderman or a close-grip version.
All workouts go run, A1, run, A2, run, A3, run, A4, run, A5 – rest and then repeat one more time. These aren’t easy!
No Equipment
A1 – Push-ups (12-15 reps)
A2 – Single-leg glute bridges (10 each leg) – elevate your feet to make it harder
A3 – Plank saws (12-15 reps)
A4 – Plyo lunge (12-15 total) or walking lunge (10 each leg)
A5 – Long jump with burpee-style sprawl (8-10 reps) or med ball slam if you have one!
**If you can get your hands on a table, band, child, or an unusual weight, I highly recommend subbing one exercise out so that you can work your back – like a row or band pull-apart.
Strength Bands
A1 – Push-ups (12-15 reps) – band is optional
A2 – Band pull-aparts (12-15 reps) - keep it light
A3 – Monster walk with band over hip (10 steps left, 10 steps right x 2)
A4 – Bent-over rows (12-15 reps)
A5 – Glute bridge (12-15 reps) – wrap band around legs
Barbell or Dumbbells
A1 – Bench press (12-15 reps) – use the floor if you have no bench
A2 – Weighted lunge (10 each leg)
A3 – Bent over row (12-15 reps)
A4 – Kneeling barbell rollout or plank drag with dumbbell (12 reps)
A5 – Deadlift (12-15 reps)
** If you have access to band, dumbbells, and kettlebells feel free to cross-switch exercises. Just make sure that you swap an exercise that hits the same part of the body.
Enjoy!
Kevin
