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. His birthdate is October 8 (Libra).
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 explains his best workout split. Richard takes one day off per week from training.
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.
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
Note: I may earn a commission (with no cost to you) through some of the links in this post.
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.
Fraser has an app that he uses with his online personal training clients. The developer of the app is MacroActive Limited. (Side note: Some of Fraser’s photos are by Jake O’Donnell, who has taken photos for UK-based Box Menswear.)
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. In 2021, Mens Health UK published an article about the result from his running a 5K daily.
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 Row, 31, is a fashion blogger and YouTuber who has a background as a runner and fitness model. Rowan lives in the United Kingdom. Rowan’s birthday is 17 February (Aquarius).
I first saw Rowan while he was a fitness model in 2013. Rowan offers personal training e-book programs at his website.
Rowan left competitive fitness modeling to do fashion and lifestyle blogging. Rowan still maintains his gym training.
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.
Tom Seed, a business owner (Stealth Nutrition), fitness model, physique competitor, and YouTuber, lives in the United Kingdom. I found out about Tom through his YouTube workout videos with Dan Tai.
Harrogate and York, United Kingdom
Tom’s hometown is Harrogate, which is in North Yorkshire in the United Kingdom. The local newspaper, Harrogate Informer, had a 2016 article about Tom when he participated in a charity boxing event to support cancer research.
Tom celebrated 3,000 YouTube subscribers by eating 3,000 calories during his time in York, UK (about 40 minutes from Harrogate). (I especially liked the part where he ordered gelato at the Roberto Authentic Italian Gelato shop.)
In 2020, many have suffered from the economic fallout from the global pandemic. Tom provided information about a Harrogate organization that assists the homeless–Harrogate Homeless Project. Tom donated food (that he bought for a 30,000 calorie challenge video) to the organization for Christmas Day meals.
In 2021, Tom and friends, Will and Max, decided to challenge themselves to reach 1,000 pull-ups in 1 hour. Tom recruited passers-by at Roundhay Park to help reach the goal.
CrossFit; Oliver James, Owner of Metcon Leeds Gym
On Instagram, Tom explained his decision to focus on performance (CrossFit) rather than appearance (mens physique).
Tom has been doing CrossFit through the 2020 Covid-related lockdowns and adjustments (discussed further in this article).
Tom met with his friend, Oliver James (who is an co-owner of Metcon Leeds, with Symon Sutherland (leading a gym class in photos)).
Tom and Oliver did the Joker Workout, consisting of the toe to the pullup bar movement and deadlifts. The person that did not finish first had to have a spoonful of cinnamon.
The result? Well, Oliver cannot be conquered in his own gym, lol. (Oliver, when done, did coach Tom on to finish.)
Podcast Interview and First Contest
Colin Campbell (host of CamBro Conversations, a podcast) interviewed Tom about his transition from bodybuilding to Crossfit and about the supplement industry.
Tom is the head of sales at Lifesource Supplements and owns a supplement company, Stealth Nutrition.
Tom competed in his first Crossfit contest in 2021.
UK Lockdown Late October 2020 to Early December 2020; Tom’s Dumbbell Only Workout
The year 2020 has been a challenging year. In order to prevent Covid-19 cases from overwhelming the medical system in the United Kingdom, the Prime Minister, Boris Johnson, placed a four-week lock down for pubs, restaurants, gyms and non-essential shops.
After this announcement, Tom posted a YouTube video with a dumbbell-only workout that could help viewers continue their workout routine at home. The exercise demonstrator is Metcon Leeds owner Oliver James.
Tom’s birthday is 29-March (Aries).
Question and Answers E-mail Interview
I had an opportunity to ask Tom about his fitness modeling and other interests by e-mail. He provided responses which are detailed below.
How did you become interested (a) in weight training and (b) in being a fitness model?
“I started training just to get in shape and over time my physique kept progressing and after 6 years of training I decided to step on stage and compete in the UKUP competition.”
Author’s note: Tom had written some blog posts on his 2017 training at his blog for back and for biceps.
Did you participate in athletics before or while weight training for physique contests? When did you become focused on your fitness model workouts for competition?
“I used to play rugby and swim until the aged of 19. Aged 19 I stopped all sport and took up weight training until I competed aged 25.”
How have you adjusted your training and nutrition during the COVID-19 pandemic?
“Yes I have had to do more ‘CrossFit’ style workouts from home to keep my cardio and weights combined. I can’t wait for the gyms to re-open!!”
What advice would you give to guys looking to become a fitness model?
“Stay consistent with your diet and training but only pursue being a fitness model if you enjoy the process of getting lean and you enjoy being in front of a camera / the spotlight.” [Author’s note: Tom was the cover model for the Best Fit Magazine in 2019.]
How have you liked working in the fitness industry and with clothing companies? Any things you would want to see improved?
“I have liked working with brands over social media but I would like to see more fitness events that bring like minded people together. There seems to be a couple of big expos per year. I would like to see brands host events on a monthly basis! I enjoy socialising (if you can’t tell).”
Any hobbies or interests outside of your own training?
“My hobbies outside of training would be Crossfit, Content creating (Youtube & TikTok), Visiting nice beach clubs with good pool parties and I like playing online poker too.”
In viewing Tom’s Instagram posts, a few showed Tom in cycling gear and with a bike made by Ribble Cycles, a hand-assembled bicycle maker based in the United Kingdom. (A Ribble bicycle can be customized to suit a buyer.)
Stealth Nutrition, a Lifestyle Nutrition, Workout Supplement Brand
Tom owns Stealth Nutrition, a lifestyle nutrition brand. Stealth Nutrition focuses on providing designer workout supplements–from pre-workout to nootropic brain support. Check out Stealth Nutrition’s website for further information.
Tom competed in his first Mens Physique competition in 2019. Tom discussed his contest preparation story in a YouTube video.
Tom shows a transformation video showing how he transformed his physique while going from 160 pounds to 139 pounds.
In another video, Tom shows his contest shape as well as excerpts from his mens physique contest where he won third place.
Following the mens physique contest, Tom participated in a fitness model contest and won first place.
During the COVID-19-related lock-down in 2020, Tom had a photo shoot with Photographer Alex Wightman that complied with the physical distancing needed during the period and still produced great images for Tom’s portfolio.
Tom had a photoshoot with Photographer Alex Botic. Tom mostly was in workout clothing. Tom wore jeans and jeans and a leather jacket in some of the photos. The black and yellow swim brief is from Danny Miami. The denim jeans in one of the photos are from Carpe Omnia. (I do not have the brand for the shorts.)
Peter Fletcher, Muscle Mountain Photography
Tom also had a gym photoshoot with Photographer Peter Fletcher of Muscle Mountain Photography. (Peter Fletcher was a photographer at Box Menswear’s Texas photoshoot in 2019.)
Tom and Zac Aynsley
In 2018, Tom had a training session for arms with fitness influencer and mens physique competitor Zac Aynsley.
Tom with WBFF Pro Tom Coleman
Tom had the opportunity to have a training session with WBFF pro Tom Coleman.
Tom and Dan Tai
Tom collaborated with Dan Tai for a fitness model vs. CrossFit squat challenge. Tom got thirty reps on squats is a great result. (Dan, with amazing tree-trunk thighs, got 38.)
In a 2018 workout/lifestyle video log, Tom shared the activities of his day as well as a leg training session with Dan Tai.
Author’snote: This blog has more posts with fitness model Dan Tai.
As a side note, Tom and Dan hosted a fitness retreat in Ibiza, Spain, in June 2019.
Tom Models for Armani and Mens Health in Manchester
On another YouTube video, Tom provides information on how he and a friend walked on a fitness photoshoot with Armani and Mens Health UK in Manchester, UK.
Tom is getting a great started on his fitness modeling career as well as having great success in physique competitions. I appreciate his responses to my questions. I look forward to seeing more success from him in the future.