Awesome Weight Loss MotivationGet Country Strong. Simple Cinder Block Workout. No excuses.


Get Country Strong
Simple (But Not Easy) Cinder Block Workout

Don’t have the equipment to workout? Bologna. All you need is an ordinary cinder block. Workouts can be tailored to your level of fitness, too.

I live on a nice chunk of land in the country and love to switch up my workouts, take them outside, and make use of what’s available. I do have access to equipment and a gym, but there’s something to be said for just roughing it, and getting down in the dirt.

So, here’s the total body, at-home workout that’s guaranteed to get you pumped:

Warm-Up - Warm up with 3 minutes of jogging, 10 pull-ups, and 20 push-ups (Note: if you don’t have a pull-up bar, use a tree branch. If you can’t do pull-ups, get a chair do to an assisted version.)

Cinder Block Throws – Grab a cinder block, throw it as far as you can. Run to pick it up. Repeat until you’ve gone 400 meters (1/4 mile).

Overhead Press
– Using a cinder block, do overhead presses to failure.

Jumps – Jump side to side over the cinder block as fast as possible for 30 seconds. Then do tuck jumps over the cinder block for 30 more seconds.

Cinder Block One-Arm Rows
– to failure.

Pushups – Do 10 pushups with hands on the cinder block, then 10 more with feet on the cinder block.

Lower Abs –
Sit on the cinder block, lean back and hold the sides for balance, and use your lower abs to do knee-ins. 20 quick reps.

Hip Bridge - Do 10 hip bridges with one foot on the cinderblock and the other root raised towards the sky, while holding a second cinder block on your hips for resistance. Repeat on the other side.

Farmer’s Carry – Use cinder blocks to do a farmer’s carry for 100 meters (ish). Bear Crawl back to your starting point. Lateral shuffle back to your blocks. Repeat 3 or 4 times.

Dips + Curls – Do triceps dips off the cinder block (feet elevated on another block if possible) for 20 reps. Superset with bicep curls using the block to failure (Yes, it feels awkward to do it with a cinder block. It’s supposed to. :-)

Squat and Press – Using the block, squat and press for 10 – 20 reps.

Bulgarian Split Squat – Use two stacked blocks to do the split squat for 10 reps each side. If you’re adventurous, hold a third block while doing them.

Cinder Block Swing – Just like a kettlebell swing, only cooler. 20 reps.

Now repeat the circuit again if you’d really like to push yourself. Awesome, right?


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