Climbing Home Workout: 20 Minute Follow Along - Level 1
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- Опубліковано 28 вер 2024
- Are you stuck at home and lacking access to all the usual gym climbing facilities? Do you want to get involved with a regular workout session with simple, commonly-found-at-home training items? Are you a psyched climber?!
If the answer is yes, then we've got the answer! We've had Tom put together a series of 20 minute "At Home Workouts" for you to follow, using the most basic training tools that most of us have at home. He's also built this follow-along program so that there's levels of progression and difficulty should you find yourself surpassing the difficulty of a certain "level" of video. There are 4 levels of video, which build upon the last. The aim is to be consistent with your home workout until you complete it and then move onto the next level!
All the exercises are designed to be as specific as possible to climbers and also to work the whole body (including some balance exercises!). These videos will be released each Thursday at 4pm and we recommend that you only move up to the next level of video once you've mastered the previous level of difficulty. Most of you will want to be trying this workout 1-2 times a week if you are a climbing the same amount normally. If you're well trained and fine the workouts reasonable, then up to 3 times a week is possible.
Lastly, we're doing some prize giveaways during this series so keep watching out - you can win some cool stuff from Tension, Rab and Wild Country!
Find out more about our Lattice Training Plans here: latticetrainin...
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I sat and watched this while eating a bar of chocolate
I’m proud of you
SNICKERS SATISFIES😁😁😁😁WITH SOME REASON..
What chocolate ? If it’s a Hershey bar then I happy
Nice video in time for second lockdown here in Germany.
Yeah it's bad huh?!
Really good timing 😊👍 helps a lot
Yeah same for lockdown 2 in England
Blimey, the lock off and dish exercises were a lot harder than I was expecting 😆💪🏼 Thanks!
This is awesome! I've been trying to find a good climbing workout for a while now. Excited to try this and looking forward to this series.
perfect timing on the video and exactly what i was looking for! maybe a feedback for further videos: would be great if you could go through the exercises in the beginning/take more time so the rest time isn't needed for that and we already know which exercises are coming exactly. other than that great video, thanks!
Warmup (2 times, 30 sec each, no rest):
- Jogging in place
- Punches with finger extensions in different positions
- Mountain climbers
- Jump pull-ups
Warmup time: 4 excercises * 2 * 30 seconds = 4 minutes
Workout (30 sec on, 30 sec off):
- Hanging dishes
- Press-ups
- Squats
- Bar lock-off (150 or 90deg)
- Calf raises
- Tuck position (legs 90deg, arms in front)
- Low row scapular shoulder shrugs (low bar or TRX, feet elevated)
- Theraband lat pull-down (15 sec each arm)
- One leg floor touches (front, side, back, through, 15 sec each leg)
- Plank
Workout time: (10 excercises + 10 rests) * 2 * 30 seconds = 20 minutes
Thanks bro
@@konsey1889 np
Cheeeeers
Hero
This is amazing guys! 👏👏👏👏
I didn't have the bar for the frame workouts, but attempted the rest. Great set of home exercises to do - thank you! Have done this as a warm up before going back to the wall (after a long time away).
P E R F E C T timing!
Loved this! Cant wait to see the progressions!
Thanks guys for the great program. Start as soon as I have survived Corona.🙈🤙
Yes! Amazing!
Great workout! Exactly what I needed in lockdown.
Looking forward to part two next week!
Cool video! Organize this into a playlist so this doesn't get lost!
Thanks!!!!!
Move aside Joe Wickes. Thanks for making this video, it's just what I'm looking for to supplement climbing 1 or 2 times per week.
Very good whole-body workout, thank you so much! I haven't got a pull bar, just an edge (very large tough) so some exercises felt harder than supposed, but overall it was what I needed as I just do specific strengh exercises but nothing aerobic. Much appreciated indeed!
Lots of time under tension. I'm a big fan of this
This is perfect! Thank you!
Really good content. Love it. Thanks!
Awesome video!
Question when do I move onto the next level video? Like do I do this workout then next time I work I do level two?
good video
Thanks for that but how is it going to replace rutine 3 times a week 2 h sessions, that's what average climber usually do??. better than nothing anyway as it is hard to find motivation these days.
Make an app!
We have one! It’s called Crimpd 😊
Algorithms be alogorithmic, have a comment bois
I hate to say this but I don’t like ya cut GGghhhHhGhHhh
Thanks guys. I was motivating my self and built up my own climbing training at home last weeks. Here in France we cant access gyms since 2 months and now we are also in full lock down (no climbing outdoor). I am going to pick your training, add it to mine and be consistent. Thanks again and keep up the good work!
Thanks for this - any chance you'll be adding these workouts as a complete set on the Crimpd app so we can log our progress etc?
If I could give you more than one like I would. This would make life much easier in terms of logging progress and simply using the Crimpd timer rather than download yet another app just for this.
Yes this is definitely in process. We're on it at the moment trying to get it in the app as fast as poss!
Yes. It will be very helpful
@@LatticeTraining Legends! Thanks folks
Thanks Lattice! I find it challenging, but doable as a beginner. Looking forward to level up!
Ah that's good to hear! Yup getting harder next week for more exercises focused on the forearm as well.
Nice one guys! I REALLY let myself go through the first lockdown, lost a tonne of psych, strength and climbing ability. The last month or so I've been turbo back on it so am determined this lockdown I'll get stronger not weaker! *bicep emoji*
Ah nice! Yeah it's about being consistent and getting that motivation into a nice spot so you can keep going through this coming month :-)
02:53 warm up
08:20 hanging on a bar
09:26 press ups
10:33 Squates
11:32 lock offs
12:31 calf raises
12:30 core v seat
14:20 shoulder shrugs
15:30 rubber band pull
16:25 lower body balance
17:24 planche
Might give this a go tomorrow. Gyms closed down again on monday over here and working out at home is the absolute worst to me. Hope this can get me a bit more hyped.
Next level up, next week!
You lost me at pull up bar and finger board, don’t have that at home
Have you done/could you do a flexibility workout
I'd love to give this a go, have you got any replacement excercises for the pulldown? I don't have a theraband :(
I'd like a replacement for that as well! What is an exercise to train the same muscles?
Tricep extensions with a heavy water bottle (or any weight) or close grip push-ups
Really good Video! I enjoyed that workout quite a lot :)
Would you recommend using this series as an addition to the regular climbing sessions? For example 2x per week climbing in the gym and 2x per week doing this workout?
This is the good stuff
When you do the warmup and are already tired…
Thanks Tom!
Ahh brilliant! Thanks guys.
Thanks for keeping us strong and motivated during these days!
Which energy system is mainly engaged by this workout?
It'll be both slow and fast twitch muscle fibres - a complete mix really!
TOM, LATTICE, ALL YOU! Thank you so much for sharing! Very motivated right now.
Looks like a cool regime!
But... Is this enough on its own? My previous workout was also a full body workout (but not specific to climbing) which took me over 1 1/2h to complete but which was killing my motivation in the long run (even more when being able to do my usual training at the gym/wall).
During these hanging dishes my right shoulder kinda hurt a little bit... What would you recommend against this...?
Great video but you could perhaps show the exercise in advance in a little box in one corner of the screen so that i can prepare for it a little bit.
I get caught by surprise from time to time because i have to switch some things in my place to make room for my movements.
(I am non native in english so every correction is appreciated)
This is great guys! Maybe one thing to consider is people with less than ideal home spaces. I might be a particular case but for instance my flat fairly low ceilings meaning my door frames are also low. So doing dish or normal hangs (on a door pull up bar) with feet extended are pretty much impossible and not sure there's a fix. Just a thought :)
Really good work out! Felt the burn everywhere. Obviously, I don't train anywhere close to Tom's routine. Really enjoyed it though, not too hard to turn me away.
Thanks for the good work.👍🤟
I just got myself a pull up bar recently and your workout regimen was here right on time. I gonna sticks to it for 3 times a week.😁
so great that you're doing this. Definitely gonna keep me motivated to train/exist! Me and my housemate just did this + I threw up a tiny bit...
Thanks so much for this work out. I found Bar lock offs and over row scapular shoulder are real hard for beginners do you have any tips or starter exercises to work from please.
I feel a lot of tension in my back when i'm doing the 90 degree lock and hang. Is this normal or should I readjust my position?
Best thing for a warmup and calorie burner, boxing skipping rope.
Also would you say this is a workout that could be performed safely by teenagers without injury.
Also can be used as a warm up for a good board session later, cheers guys!
are the videos going to stay though? so that I can repeat the levels later as well ?
just a comment for the algorithm 🤷♂️
Thanks for follow along! Can't wait for the next one
Nice one Tom. Lock down training begins.
Love the Follow-Along style. Thanks!
Thank you Tom! Nice little workout.
Thank you lattice
Thank you!
Lockdown wo
first
I really like the explainations and i really think all that extra information is of high value but please: Don't talk that much in a follow along video. All the talking completely ruins it for me.
is it still ok to drive to crags in the UK?
Locally we think it's ok... almost can't remember the rules they seem to change so much!
That was good. I suddenly realised my lock off ability is dire!
How is a good way to train lock off? Like a finger board? 7 sec on 1minute off?
Always something to work on!
Grateful for that! Keep it up boyz! 👌💪
Big help for keeping us all on track and motivated! You‘re all doing a fantastic job, thanks a lot! 👍🏻