Richard Duchon, who was born in Austria, moved to the Netherlands when he was younger and still lives there. Richard is a law student as well as a fitness model, fitness YouTuber, and online trainer.
Currently, he is sponsored by the fitness brand, Gymshark.
After the closure of gyms worldwide as a result of the COVID-19 pandemic, several fitness YouTubers created at-home workouts. In writing another blog post on these home workouts, I found some of Richard’s videos on YouTube.
In the time before the pandemic, Richard did several gym workouts, which demonstrate his body-part split routine, which I will also cover in this blog post.
Since that feature, Richard returned to Fit Media Channel to demonstrate workout exercises for the shoulder.
Richard, according to one of his YouTube videos, follows a four-day body-part split workout to suit his goal for a balanced physique.
The two ways of training are full-body training, which is a workout for all muscle groups in every workout. Alternatively, you can do what Richard does, which is to train a muscle group or groups each training day.
Richard’s Workout Split
The workout split is chest and triceps, back and biceps, shoulders and abs, and leg day. Richard takes one day off per week from training.
Chest and Back
Back and Biceps
Shoulders and Abs
For an experienced weight trainer like Richard, the pandemic-caused closure gyms could present a problem. But, gym trainers like Richard created bodyweight workouts to continue their training in the interim period.
The exercises are those exercises I remember in physical education classes in schools I attended in the United States. It shows creativity and resilience to be able to think of alternative exercises rather than just giving up and waiting for more-ideal training days after the pandemic has ended.
Also, I like the idea of relying on bodyweight exercises, as it allows absolute beginners who are interested to start their own fitness journey with the equipment they already have—some space in an apartment or house and their own body weight.
In the bodyweight workouts, Richard performs full-body training as well as performing his workout split with bodyweight exercises. Based on his exercise form, Richard has been able to master his bodyweight in these exercises.
Home Workouts with Weights
Richard also made home workouts with weights.
As I went to law school as well, I respect Richard for being able to attend to the heavy demand of law school while also taking time to take care of his physique and train his clients.
Although a gym trainer, he is well-acquainted with bodyweight exercises. I saw the relative ease he had doing the bodyweight workouts, showing that he has been doing them along with gym training.
Author: Andre M. | Please like, share, and comment. It helps me know what content you, the reader, like.
Introduction—Who is Sam Cushing?
While preparing another post on fitness YouTubers who make at-home workout videos, I found Sam Cushing while doing research for that post. I learned through more research that he has a degree in marketing and operations and that he went to live and work in South America for a couple years. He left a corporate job in New York to start a new path in life.
Sam started out on social media on Instagram. To engage more with his fans, he started a YouTube channel.
Sam can speak Spanish as well as English.
Sam also can play the piano.
How old is Sam Cushing? 27 (at the time of this post)
Sam Cushing’s education degree in marketing and operations.
Sam’s background is in corporate marketing. In an interview with Chicago Go Pride, Sam provided this information about his previous career path, “After graduating Cum Laude with a dual degree in Marketing and Operations from the University of Illinois, I went on to explore a career in consulting at PwC in New York; working with some of the biggest retail and consumer brands that exist, on their customer experience and digital strategies.”
What is Sam Cushing’s birthday? April 13 (astrological sign Aries)
What does Sam Cushing do? He is a digital marketer and fitness trainer.
Sam has a website, samcushing.co, where you can read more about him.
I discovered Sam’s at-home workout videos, made during the time of the COVID-19 Coronavirus pandemic. Gyms, among other places, were closed for public health reasons. As a result, several fitness YouTubers made at-home follow-along workouts for people in quarantine or following stay-at-home orders. Sam has done some home workout videos; he first published gym workouts on his YouTube channel.
Gym Training Videos
Before the pandemic, Sam made some gym training videos—one for training back and biceps, the other for training legs.
Sam also has posted some home workout videos on his YouTube channel.
At-Home Body-weight Workout
While searching for information for a previous blog post, I was able to find out about Sam. Sam has an interesting life story and a great start in his digital marketing and fitness training. It is quite a move to leave North America to live in South America, especially to work and live in a different language and culture.
I look forward to reading stories about his continued success.
Please like, share, and comment on this blog post, as this lets me know what the reader likes.
At the time of this blog post, the world is facing the challenge of the novel COVID-19 Coronavirus pandemic. The respiratory virus ranges from mild illness to critical illness, perhaps needing a ventilator. Hospital resources are limited, so the governments around the world have focused on preventing people from getting infected, from physical distancing to quarantine. Places, where people have congregated for food and entertainment, are shut down. Gyms have also been shut down.
While in quarantine or under stay-at-home orders during the pandemic, some fitness YouTubers have been adding home workout videos where people would be able to start training or continuing an exercise routine with minimal equipment or bodyweight.
Of course, home workouts on YouTube are not a new occurrence, there have been YouTubers that have many videos devoted to exercises a person could do at home or while on travel. I have been following a few of them–Fraser Wilson from Melbourne, Australia; Rodrigo Romeh from Mexico; and three from the United Kingdom–Joe Wicks (aka the Body Coach), Alex Crockford, and Rowan Row.
I found a another fitness YouTuber while preparing this blog post: Tom Daley, a well-known Olympic-level diver from the United Kingdom. These YouTubers have had exercise videos where you could follow along with them as if they were your coach. Also, you can tailor the exercises according to your personal ability.
In general, the workouts are between 10-20 minutes.
Fitness YouTubers: Follow-Along 10-to-20 Minute Home Workout Routines
Fraser Wilson, 23, is a fitness YouTuber who lives in Melbourne, Australia. (Birthday–November 12 (Scorpio).) Many of his follow-along videos focus on abs or bodyweight high-intensity interval training (HIIT). Fraser did an interview with the website, Bulk Hackers, in March 2020.
At his website, Fraser provides a bit of his background.
Hi, I’m Fraser. When I first started training in the gym, I was an insecure 17-year-old.
The gym was the perfect stress relief, no matter what was going on in my life, a 1-2 hour session was like a meditation for me. I’d come out feeling refreshed, renewed and confident.
My love of fitness grew from there. I’ve been able to build a platform through social media to share my passion with the world. I’ve also been fortunate enough to sign with one of the largest companies in the fitness industry.
On Fraser’s YouTube channel there are a variety of videos, many fitness video logs, which feature workouts, and then follow-along workouts, which viewers can do at home. Based on the high number of views, these videos appear to be extremely popular. I have been following the HIIT cardio workouts for some time. It feels like you have a trainer with you when you do the follow-along workouts.
I typically have done one of his 10-minute home workouts. When I have more time, I challenge myself with the 20-minute workout. While I have to adapt to an easier version of some of the exercises, push-ups on the knees, for example, I feel that am improving over time.
Fraser added a video explaining how people new to training can could get lean for summer from home.
Rodrigo Romeh was a fitness YouTuber and competed in physique competitions. Rodrigo lives in Mexico. Rodrigo has had appearances on Spanish-language TV in the United States and seems to have moved on to other opportunities.
During the time that he was preparing for physique competitions, Rodrigo made home workouts. This home workout lasts 30 minutes. After long commutes (traveling 40 miles for work by commuter train and city bus), I would do this workout after I came home.
Joe Wicks, 33, from the United Kingdom, is a husband and father as well as an Instagram personality, book author and the owner of The Body Coach. His birthday is 21-September (Virgo).
On YouTube, Joe has numerous HIIT cardio routines for all levels of exercisers. While commuting for a full-time job, time was very short, but I wanted to get a workout in. It is very easy for me, after a long day at work, to feel a workout is just another layer of work. But I could not argue with 10-20 minutes for a workout.
Just bodyweight was challenging for me, but I have seen small yet encouraging improvements after sticking with the workouts consistently.
I was doing a low-impact hotel workout. Although the exercises were low-impact, the workout still was a challenge.
Tom Daley, 25, is an Olympic-level diver for the United Kingdom as well as a book author. Tom’s birthday is on 21-May (Gemini). Tom is sponsored by athletic fitness brand Adidas.
Tom, on his YouTube page, created some workouts that people could follow during stay-at-home orders because of the pandemic. (Tom has created workout videos previously as well.) In a separate, stay-at-home-related video, Tom helps his husband bake a cobbler.
Tom’s home workouts are based on HIIT cardio, where you exercise for 40 seconds and rest for 20 seconds
In the first home workout, Tom demonstrates five exercises that are repeated in two circuits:
RFE split squats
Squat jump walkouts
Sumo squat pulses
Alternating v sits
In the second home workout, Tom demonstrates five exercises, repeated in two circuits:
Plank side taps
In the third workout video, Tom demonstrated a workout focused on the abdominal muscles (aka the six-pack). In this workout, there are six exercises:
Side v sites
In a fourth workout video, Tom demonstrates five exercises, repeated in two circuits:
Alex Crockford, 29, lives in the United Kingdom and is the owner of #CrockFit, an online training business, and a fitness model.
In 2015, he gave away free hugs in Trafalgar Square in London.
At the time of this post, he is sponsored by UnderArmour. He traveled to downtown Baltimore, in the Inner Harbor area, to attend a conference at UnderArmour headquarters. (I at one time had a job in Inner Harbor East, near the waterfront.)
His birthday is on 15-June (Gemini).
Before the Coronavirus pandemic, Alex posted follow-along home-based bodyweight workouts. Some of these workouts are on his #CrockFit app on the HomeFit program.
The #CrockFitapp is a custom-made app developed by Calcey Technologies. Craig E. Ryder wrote an article about Alex and how Alex discovered Calcey Technologies in 2018.
With the global lockdown to prevent the spread of COVID-19, gyms were closed, raising the interest of home-based workouts that a person could do without much equipment. (Alex has prepared videos for people with kettlebells or other weights.)
While Alex is a personable guy, his bodyweight workouts are intense. I remember doing one follow-along HIIT workout and I was going through the circuits. Alex described the workout up front. What he calls a warm-up session, feels like a workout (which he admits in his exercise commentary). I was feeling tired by the end and was ready to stop. Then, Alex reminded his viewers that there was still a leg circuit (by then I forgot about the final leg workout) . I still remember feeling shocked. (lol)
I favor follow-along workout videos as it feels like you have a trainer doing the exercises with you and you get an implicit challenge to do your personal best and not to quit and turn off the video.
Alex helpfully offers alternatives to suit your current physical abilities. If you are interested in these workouts, you are interested in self-improvement. So, you will get the challenge you need.
In addition, Alex has a blog where he provides fitness tips and recipes. In one blog post, he provided tips on getting the most from home-based workouts.
I will post some of the more-recent home-workout-related posts below.
Rowan left competitive fitness modeling to do fashion and lifestyle blogging. Rowan still maintains his gym training.
Home Workouts, with Nutrition Video Logs
With the gyms being closed, Rowan also created follow-along home workouts. Rowan started with videos abdominal exercises in January 2020 and a home workout in February 2020.
An abdominal training video in April 2020 has been popular, with 2.2 million views (at the time of this blog post). This video has the most views of any video on his channel. [
Rowan has also posted other home workout videos as well as videos on nutrition.
The reason for the increased variety of home workouts comes as a result of a serious risk to public health. Nevertheless, I have found them to be useful for me to start as a beginner. My goal is to become able to handle my own bodyweight and with some weighted exercises.
Are there any favorite home workouts that you enjoy? Perhaps you found some new possibilities in this post. Let me know in the comments.
I enjoy training legs in the gym. The legs happen to be a big muscle group and I love to do squats, walking lunges, and deadlifts. Many shorts are too long and interfere with leg exercise form.
Perhaps, some guys have great leg development and are physique or bodybuilding or are workout enthusiasts who are concerned about muscle size and development. These guys might want to see the legs working while they exercise.
What is Leg Day?
For fitness enthusiasts or people just starting out with weight training, leg day is the day that exercises for the legs (quadriceps, hamstrings, and calves) are done.
Some people train legs more than one time per week following a full-body training routine. Others do a body-part split training routine. The all parts of the legs could be worked on the same day or the quads, hams, and calves are trained on different days.
The legs, especially the quads and hams are huge muscle groups that carry our bodyweight everyday. Because of this the legs can handle a lot of weight and be exhausting to train. The reward is well-toned legs.
I typically focus on the barbell squat and deadlift for leg day. I have found that shorts that do not get in the way on the movement are better.
Brands Covered in this Post
I looked into shorts that could work well for leg day. The shorts tend to fall in the mid-thigh area.
These shorts are not marketed for leg day. I received a pair of the Max Wyatt white sports shorts as part of my order from Box Menswear. I had a leg day workout with barbell squats and deadlifts, so I decided to try them on for it.
The fabric is light, thin, and soft. I would not wear white to the gym. My feeling is that white is a high-care color; anything other than white will stain it. Since my workout was at home, I could overlook this worry.
For leg day, the sport shorts were perfect–the right length and room for me to execute perfect deep, high-rep barbell squats. The same was true for barbell deadlifts.
I would definitely wear these shorts for leg day.
Stay Shredded Quads for the Gods Lifting Shorts
Stay Shredded, based in Australia, makes shorts designed for leg day. The shorts, named quads for the gods lifting shorts, have a lining like swimwear and a short length (mid-thigh) to allow the flexibility for leg exercises, like squats and deadlifts.
The website states that the fabric composition of the shorts is polyester and cotton. See the website for the size chart for the shorts.
I ordered these shorts to try them out. At the time that I ordered, the sizes that I was looking at (L & XL) were only available in certain colors. I ordered the black with white logo and the black with black logo.
When I tried them on they felt a bit tight around the hips but overall there was good support and flexibility.
I did a workout with them, particularly high-rep squats and walking lunges. The shorts worked well for both the exercises. Going deep with the squats was no problem with these shorts.
They have quickly become one of my favorite shorts for leg day.
The lifting shorts have cotton in them. Cotton, the company explains, can shrink in the first wash, if the shorts are not washed correctly.
Thus, Stay Shredded recommends washing the shorts by hand in cold water or dry clean only.
For drying, the company recommends drying on a flat surface or hanging on a clothing hanger.
2Eros Icon Shorts
The company, 2Eros, is based in Australia. The shorts, S01 Icon shorts, have a mesh brief, are mid-thigh. The shorts are designed for swimwear as well as working out, according to the description on the website. A physique enthusiast named Aziz Sergeyevich Shavershian (1989-2011), also known as Zyzz, used to wear these shorts in his social media posts.
The fabric for the shorts is 100 percent polyester and the mesh brief is made of polyester Elastane. A potential issue is that the shorts tend to be small. Check out the 2Eros size chart before buying.
Strong Lift Wear
Strong Lift Wear is a fitness clothing company based in Australia. Of the shorts available on the Strong Lift Wear website, I liked the premium lift shorts for the colors, length, and design. The premium lift shorts are marketed for leg day but they could be used for a cardio session or just relaxing at home as well. The fabric composition is 94 percent polyester and 6 percent spandex. The shorts are made in China.
I selected the XL size (orange bolt color). It is hard to find the size guide. I have found sometimes that sizes for clothes from Australia can be on the smaller side. After an Internet search, I found the size guide.
I ordered the shorts (before the COVID-19 pandemic) from the US-based website. (The shorts still are shipped from Australia using Australia Post.) At the time I ordered, I was offered a deal to add socks for 10 US dollars and I accepted that.
I had no issues with the shipping before the pandemic. During the pandemic, international mail is affected as flights are being disrupted for the moment.
Shipping and COVID-19-related disruptions. For United States readers, there is a United States Postal Service webpage that details international postal service disruptions. In addition, Australia Post has a webpage for international mail deliveries affected by COVID-19. There are delays in shipments to the United States.
The shorts arrived in a large mailing envelope. Inside, the shorts were in a plastic bag and the sock was in plastic in the same envelope.
The lift shorts have a liner. It is the wearer’s preference to wear the shorts with or without underwear. The shorts fit great and I used them for an at-home HIIT workout and weight-training session.
The length of the shorts was perfect for HIIT training with lots of exercises similar to what was done in my physical education classes in the United States (mountain climbers, burpees, jumping jacks, and so on). The shorts were perfect with the weight-training portion of my routine as well.
I am very happy with the lift shorts. I will order another pair.
According to the label on the shorts, the shorts can be machine washed with warm water (no bleach) and tumble dry low, removing promptly from the dryer.
Leg day is much talked about because the legs are such a large muscle group that takes effort and energy to train. The benefits of having well-conditioned legs makes the effort worth it.
The shorts (in this post) that have been designed for leg day have worked well. The high quality of the Strong Lift Wear shorts impressed me.
Are there other shorts that you like for leg day? Any favorite leg day exercises or routines you would like to share? Let me know through a comment.