My 3 Favorite No Equipment Workout Moves

I absolutely love being outside.  I also enjoy lifting weights!  However, putting these two together can be tricky.  That’s one reason why I love doing workout moves that require no equipment.  Just yourself, the earth, and a desire to be awesome!  Plus, if you’re just getting into being healthy and fit, you don’t need to buy anything! :)  So I thought I’d share my 3 favorite moves you can do anywhere, anytime, with NO equipment!  I’d love to see you giving these a try!  Take a pic or video and tag me in it! @jonesintogetfit or @Spencerjones

Push-ups

Yes the basic and sometimes dreaded push-ups.  While a standard push-up can get boring there are so many variations that help make it more enjoyable.  Everything from wide hands, heart to heart, narrow feet, wide feet, to full body plyo push-ups.  This one move works your chest, tri’s, and even some more muscles with different variations!  Mix it up and give them a try.  Even if you just do a 1 inch push-up, it’s better than not doing anything!

Pikes Press

What!?! Another upper body exercise?  You know it!  When I was first introduced to this shoulder press I was told that if you could do 10 you were stellar!  I think I could do 4 before I almost fell on my head.  It’s a hard move but I like the fact that it really challenged me and I could see improvements relatively quickly!  To do this move get into a downward dog.  Keep your legs straight and bring your hands in a little bit.  Now drop your head straight down in-between your hands.  Then push your head back up using your shoulder muscles.  You’ll feel the burn in no time!

Calf Raises

I think it’s because of Tony Horton and P90X but I love working out my calf muscles.  I have two different ways that I like to work them out.  One is a fast positive motion (lifting up on your toes) and a slow and controlled negative (lowering your heel).  Do this controlled and putting the weight by your big toe.  The other way is the three way calf raise.  First you stick your toes out wide, like a duck and do 15 calf raises, then parallel to each other and do 15 raises, then point your toes together, like a pigeon, and do 15 calf raises. Want added intensity, do 15 slow and controlled reps (up and down) and 10 fast before going to the next position!

Now are there other muscles groups, of course!  Do I like working out other muscles, you know it!  I also dread working some other ones out.  But I wanted to give you a glimpse at some of my favorite equipment free workout moves.  I can do these anywhere, anytime, and all I need is myself and the earth.  I’d love to know what your favorite workout moves are, with or without weights.  Let me know in the comments or tag me in a picture of your favorite move.

2 moves to gain a stronger paddle stroke

Let’s face the truth...many of us are kayak anglers.  And although Winter is breathing down our necks you can start getting ready for soft water and have a stronger paddle stroke. We got into kayak fishing for our own reasons but really, we want to catch a new personal best.  To help us get those honey holes we need our trusty kayak and motor.  Oh WAIT! We don’t have motors, we have paddles.  So let’s rev up your guns chilling on the outside of your shoulders and gain a stronger paddle stroke. Why? So you can get to that honey hole faster and catch even more PB!

Making 8’s - sideways

Paddling our kayaks utilizes many of our core muscles. So let’s make them stronger! Sit on the floor with your legs slightly bent.  Your kneecaps should be facing the ceiling. Then while maintaining a straight back lean backwards towards the floor.  Without falling onto your back interlace your fingers and let your palms touch.  Then with your hands make a sideways figure 8 motion.  Your upper body should rotate with your hands.  You should feel this in your abdomen.  Do this move as long as possible To intensify it, add some weights and/or get lower to the ground.

Boulder Shoulders!

Our shoulders are the one muscle group that attach our arms to our body and help transfer the energy from our torso to our paddle.  So let’s not only get them stronger but build up endurance. Stand tall with your feet shoulder length apart.  Now imagine you’re a zombie and raise both arms forward without bending the elbow.  Bring your arms down and then raise them sideways without bending your elbow.  Repeat, repeat, repeat.  Do this as many times as possible.  To intensify this move, add some weights!

Load Gear without Injury

You’ve heard the story before, whether loading gear or moving items, people twist weird or lift something incorrectly and they end up hurting themselves.  Whether it’s just a pinch or a full on throbbing pain that hinders their ability to do much of anything it could have been avoided.  Sometimes you do need more than yourself and you should ask for help.  Although, other times you just need to watch your form and build up some more muscle.  Here is one simple exercise you can do to help gain strength and build in the correct form.

Pick it up and set it down

This move is quite easy but take it slow, don’t use any weights at first and concentrate on your form.  To start stand tall with your shoulders back and feet shoulder length apart and your feet comfortable.  Then step your right foot away from your right side and a little forward.  (Essentially lunging to the right)  Your right knee should have a 90 or so degree angle and your left knee should be bent.  Keep your butt low and reach towards the floor imagining you are picking up heavy box of jig heads.  Ensure that as you lean your upper body forward you are keeping your back straight .  Bring your imaginary jigs towards your chest, stand up while untwisting and pretend you are putting the jigs on a high shelf above your left foot. As you are standing up your right foot goes back to it’s original position.  Then go back down and repeat.  Do this 20 times on that side. Switch sides and do 20 reps.  After you have done all that do it again on both sides!

For more intensity, grab a light weight.  Start small and work your way up. 15 pounds would be max!

Now while the majority of our equipment is light there are a couple things that do weigh quite a bit.  Items like our crate, kayaks, livewell, and even a stringer full of fish.  Anytime we load or unload these items we are twisting and placing them somewhere.  Learn to use the proper form in a controlled setting so when you move like that in real life, you will use the correct form and not hurt yourself!  All leading you to continue to enjoy our great hobby!

Old School Ice Fishing Made Easy

Photo Courtesy of Coulee Region Adventures

Winter’s coming and it’ll only be a matter of a few weeks before the snow flies and the ice takes over our waterways.  What does this mean for fisherman?  Some hang it up and wait until soft water appears again while others brave the cold and see if they can bring home fresh fish!  With the cold weather breathing down our necks it is a perfect time to get the muscles in shape so you can hit the ice safely.  I know, there are snowmobiles, fourwheelers, and more, but this one goes out to those don’t have those fun pieces of equipment and drag out a sled with their gear.  Do these 3 moves leading into and throughout the season and you will find getting on and back from the ice is a lot easier!

Leggy Lengthy Lunges

This move is a basic lunge but you want to make sure you get low enough to really grow the muscle.  So to pull this move off here’s what you do.  Stand tall feet next to each other facing forward.  Step the left foot forward about 4-5 feet in front of you.  Keep your back leg straight and bend your front knee.  The goal is to have a 90 degree bend in your right knee.  While keeping your left leg straight ensure that your upper body is looking straight ahead and not towards the ground.  Push off your right foot and have your left foot meet your right foot.  Repeat but stepping forward with your left foot.  For an extra burn, add some weights!  Dumb bells, a cat, your kid, fishing equipment, anything!

Around the Clock

Grab a light weight.  When I say light, I mean light, like 3 - 10 pounds, no more.  While standing reach your arms out in front of you holding the weight with both hands.  Then imagine you are stirring a cauldron full of mashed potatoes.  Stir in a counterclockwise direction for 30 seconds.  Then switch directions for another 30 seconds.  This will get you ready to hand auger any 15”+ deep hole!

Crouching Punch

Ok, so this is a strange one but it will help you drag that sled behind you.  Grab something soft to sit on, like carpet, a yoga mat, or something similar.  Lay down on your back with your feet on the floor causing your knees to be bent and up in the air.  Then make a very small curve of a c with your torso.  Crunch up with your hands in fists right in front of you (like a fighter).  Then as your back comes up to a 45+ degree angle punch the right and then left hands.  Put the hands back to the fighter position and lay back down.  Keep your belly button sucked back and abs engaged the entire time!

If you do these moves from now until there’s ice (and after) you’ll be set to hit the ice and catch some fish without struggling nearly as much with your gear!  Good luck and get fit!

3 Camping Workout moves

Who loves camping?  Whether you are camping with a tent or an RV you can easily do these 3 moves anywhere, anytime that will have you earning that s’mores and will help you stay fit when out in the wild!

Under the Fence

One of my all time favorite moves to do because it works your chest, back and shoulders!  Get into a plank position.  Scoot your feet in a 3 inches.  Bring your butt up and straighten your arms so you are now in a downward dog position.  Then bring your head down, arch your back and pretend to go under a fence.  The fence is just in front of your hands.  Then back yourself out by going under the fence.  Repeat until you max out.

Get Low  and Jump High

Also known as squat jumps this one will get your heart pumping and sweat dripping.  With your feet shoulder length apart and feet facing forward squat down.  The lower you can get the better (as long as it isn’t painful).  Then jump up reaching your hands toward the sky.  Land on your toes and then come back into the squat.  Repeat until you do 30.  Try to land quietly on your toes. For more intensity, get lower in your squat and jump higher!

Raise n Twist

Now for some core work!  Stand tall and put your hands on the back of your head, elbows off to the side.  Keep your core muscles activated bring your left leg up with your knee bent at 90 degrees.  As your knee comes up, twist your upper body to the left.  Try to have your right elbow touch your left knee.  Remember to stay standing tall, and keep the core muscles, abdomen, glutes, etc.) activated.  Lower your leg and untwist your upper body.  Repeat with raising your right leg and twisting your left elbow to the right.  Do this at a medium pace until you do 30 on each side. Speed isn’t your friend, but height is!

Then if you want to take it to the next level, repeat these exercises 2 more times with a 15 second rest between each!  Good luck and have fun!

2 Move Wading Workout

Israel Dunn of Shorebound Hero wading and fly fishing on the Wolf river

Who else here loves wading?!  I know I do!  Whether wet wading or throwing on a piar of neoprene waders and going out in January chasing some beautiful trout, it’s hard to beat it.  Even when I’m kayak fishing, I love getting out and fishing the eddies, riffles, and more.  This is a great way to get out a little farther from shore and cast to your dream catch.  However, getting to your wading area can prove a difficult task at times.  Whether it’s steep banks, or walking through some fast water with an uneven bottom you will want to stay safe.  These 2 moves will help you keep your balance and trudging through the water with ease.

Lunge me your Balance

As the water swooshes across your legs trying to throw you down as you walking across the stream you fight to keep your balance.  To help you try these balance lunges.  First, stand on your tiptoes. Then step your right foot forward and attempting to get as close to a 90 degree angle in your front knee as possible (If you can’t get that low, no worries, just do the best you can).  Keep your back leg straight and stay on your tiptoes. Then bring your left foot to meet the right foot. Stay on your tiptoes, and repeat with stepping forward with your left foot.  Continue doing this 20-30 times.  

Tall grass to moving glass

Getting up and down into the water can be one of the trickiest things to while wading because there is usually a good height difference between the bottom of the water and shoreline.  This move will help you get in and out of the water with ease.  If you have a weight bench, steps, or anything stable and strong enough to step on, perfect!  Stand tall in front of the object (I’ll say bench to make it easy). With your right foot step up onto the bench, placing your entire foot on it. Raise yourself up and lift your left foot placing it next to your right.  Then step down with your right foot and bring your left foot to meet it.  Do this 20 times.  Repeat exercise but stepping up and down with your left foot first.  Do 20 reps leading with your left foot.  

There you go!  Practice these moves a couple times a week and you will be more stable, and ready to get to your spot with ease.  Tight lines!

The Ultimate Paddling Exercise

You can look at almost any body of water during the Summer and there they are, people standing and floating on the water.  Wait, they are standing and paddling on a board!  That’s right, paddle boarding, and now our addiction to fishing is starting to take a hold.  Heck, many of you probably already fish from one!  Let’s get you to your secret hot spot quicker and easier, all with this one workout move.  Well, let’s not waste anytime, here is the ultimate move to gain a stronger paddleboard stroke.

The Floor Figure Eight

Sit on the floor with legs in front of you with a slight bend in your knees.  Keep your back straight, tighten your abdomen, and lean back.  Having your back at a 45 degree angle would be fantastic but get as close to that as possible.  Clasp your hands and make a sideways figure eight.  The top of your figure eight should be at least to the top of your head.  When making the lower part of your figure eight twist at your body in the direction of your hands. (Similar to a strong kayak stroke).  Do this for 30 seconds.  Once you’ve mastered it here are some ways to challenge yourself and get even more from this great move!  First, lower your back closer to the ground.  Second, do this move longer, 45 seconds, 60 seconds, more!!!  Third, hold onto a weight.  Start with a little weight and work your way up.  

Build up your core strength and you’ll be in our spot faster than ever before!

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