Got a chair? Try this 10-minute bodyweight only upper body workout

In 19— actually, in 1665, Cambridge University closed due to the plague. And you know what that meant? Isaac Newton quarantined himself at home to avoid getting the plague, in his childhood home. And guess what happened during that time period? He discovered calculus and the laws of motion, the same laws of motion that we're going to be using today to get jacked. So there's a positive out of this story, right? If you're locked in, If you're locked in home, if you're in quarantine, if you're staying home, what opportunity— or you do have the opportunity to discover something, what will it be? You could spend your time reading, writing, working on that project you always wanted to work on and figure these things out. You've got time if you're at home. Okay, but welcome back to this little story to start it off. Welcome back to day 4, I believe it is, for Reps for Rona. Now, today's workout, the theme is— it's going to be an upper body style movement workout, and the theme is body strong, head strong. Reason being is because the fear is the mind killer, right? And so there may be a lot of panic, a lot of hysteria going on at the moment, and that will— fear will scar you for longer than any physical damage that this virus could potentially do. So the way we're going to combat it is making our body strong so that our head is strong to get rid of that fear. Here. All right, let's get into it. We've got push-ups, we've got tricep dips, we've got plank get-ups, we've got downward dog push-ups, bear crawl up and back. And actually, I just realized you're going to need a chair for this workout, so get a chair. I'm going to go get a chair and I'll be back. One chair acquired. We'll set this over here because that's going to be for the, the tricep dips. So push-ups, we're starting with first. Remember the drill, 30 seconds on, 30 seconds off. And now these push-ups are dedicated to Antonio. Thank you for the challenge, Antonio. That's it. For the first set, we're just going to go as quick as you can. Remember, do push-ups in any alternative way you can. For the second set, We'll go nice and slow. Keep going. That's it. Oh yeah. Feeling the blood already. You know what we forgot right at the start? Well, we didn't forget because we had it here the whole time. Get your chair ready, by the way. It's dancing. Dancing, dancing, dancing. You know, I heard someone the other day ask on a video I was watching, why do you move? And the person said, I move, or I dance, because it's complete in and of itself. As in, you don't need a reason to move, you can just move. Beautiful, let's go. So tricep dips on the chair, we're going down and up. Nice, keep it going. Up, you can go slow for this one. Now back up, nice and slow down, back up, slow down, back up, slow, up, slow, up. Wonderful, let's get rid of that chair. What do we got next? So we've done push-ups, thank you Antonio. We've done tricep dips, now we've got plank get-ups. So we're going to be going on the floor on our elbows like this, and then getting up, and that's 1. Okay, so get up, we'll alternate, alternate arms as we go. You ready? Exercise down, now we're going to go right, up, back down the forearms. Left, up, back down the forearms, that's it. Right, up, wonderful. Left, up, making our body strong. We did left again, tricked you up there. Body strong, head strong, wonderful. Right again, tricking ourselves up here, that's what's important. Wonderful. Okay, 3 down, plank get-ups. Now we got downward dog push-up. Oh, this one will be interesting. And you ever been stuck? I know I might— I— the reason why we're doing this and the reason why the theme is Body Strong, Head Strong is because if we make our body strong, we can go into challenges we can rely on ourselves to get through. So let's do downward dog push-up. So start like this, downward dog, side-on angle, right? And then we're going to come in, up like that, then back to downward dog, and then come down and up, back, nice and slow as you want, We're just pushing all the way through. Now back up and through. Woo! How good is that? You see, in times like this, and actually, in fact, in any times, right? Now it's kind of, a lot of decisions have to be made, alright? Like, because of how things are changing day by day. My brother's just come home and my dog's barking at him. See, that's what you got to get yourself is a good guard dog. Barks at even the family getting home. We'll continue that point in a second. We've got bear crawls up and back. So you might need to get some space for this one. So we're going up just to the end of the room and then back. Beautiful. Nice and close to the ground. We're just crawling, moving like animals. All the way back. Now forward. Wonderful. Excellent. Now, we were saying before, a lot of decisions have to be made quickly here. And the reason why fear is the mind killer is because Fear will hold you back from making a decision because you're in fear of being wrong. Now I've been there. How many times have you been held back? Leave a comment below. How many times have you been held back from making a decision that you knew was important out of the fear of being wrong? So now we're back to the start. Push-ups. Again, shout out to Antonio, but this time we're going to go nice and slow. Up, down, hold. Up, hold. Down, hold. That's it, back up. Down, up. Keep at it, that's what we want. Getting our blood pumping, I can feel it already, can you? Down, up. Nice. We're already past halfway. See, that's really important as well, is letting out a— you never feel better than when you let out a big woo! Start cheering. It's like you're looking up at the moon and you're howling. You're getting excited. I mean, I'm excited. I'm actually excited to spend time indoors just with family, working on things I want to work on. Exercise. Alright, we're up to tricep dips. Oh, we need our chair back. Stop talking, Daniel, let's move. Down, we're gonna go this time 3 fast, 3 slow. Nice, keep it up. Come on, watching you. 2, 3. Now 3 fast, 1, 2, 3, 3 slow, down, down, down. We just got bending. Put this back. Tricep dips, second one. We got plank get-ups for a second round. Yeah, if you try to be right all the time before you make a single decision, you'll never make a decision because Think about it, right? How bad, first of all, are we at making any sort of predictions? Like, I'm talking any sort of predictions. The world is just too complex. If you try to have everything worked out before you try something else— we're doing plank get-ups, by the way— you'll be held back. All of this is, is just you getting in your own way. I like to say that I'm my own biggest roadblock. A lot of my energy is dedicated towards getting out of my own way. Beautiful. There we go, plank get-ups. One of the ways I combat that, make my mind go, you know what, We're going to have to do this hard thing. We're going to have to make a hard decision. We're going to be potentially wrong is by through movement. Because you do these sort of movements, you get close to the ground, you're going to fail at these movements. You got to condition yourself to not being able to do something for a while, and eventually you'll be able to do it. So we're at downward dog push-up. Now that doesn't mean it's going to be easy. In fact, anything in life that's worthwhile is usually not easy. That's it, keep it up. Downward dog, down, up, down, up, down. Oh yes, how good! I'm getting a little bit of a sweat up here, getting the blood pumping, feeling good. You know what I'm most excited about? And I really appreciate everyone leaving a comment, like where you're from in the world— from Egypt, from Russia, from India— a shout out to all of you. I'm really excited to see what happens in a few months, what we get to learn from this kind of scenario. Final exercise, bear crawls up and back. Let's go. Getting back to our animalistic roots, trusting our instincts. What's our gut telling us? Are we making decisions out of fear or growth? You know, it's so basic, right? But I have to be reminded of it every day. 10 sets done. So I'm going to pause it. It's 30, 30 seconds of rest. I might as well do a little warm-down dance. So I'm at the stage where I've stopped checking the news about a week ago, or even less. I was checking Twitter and checking the news every couple hours, trying to figure out what was going on, what I should be doing. Now I think, this is my opinion of course, it will change from whatever region you're in. I think we're at a stage where we don't have to sort of buy into that because it's going to be, if we spend all your time reading the headlines, what's it going to do? Invoke fear, invoke hysteria. If you're doing what you need to do, just keep doing it. That's all you have to do. And what happens? Fear scars the mind. Fear will hold you back. From growing. So that's what this workout was, was Body Strong. Nice and simple upper body flow that we did on the ground here. We did push-ups, tricep dips, plank get-ups, downward dog push-up, and bear crawls. Again, if you'd like a little bit more, you can just go through that twice. But I'm going to complement this with an afternoon walk in the sunshine. So big shout out to wherever you are in the world. I hope you're staying alert and keep moving. We'll see you tomorrow.