This weather giving you a little cabin fever? Caught up on all your DVR programming and last six months of People magazine? Here are five workouts you can do anywhere, at any time with little to no equipment.
30/30s
- Pick 5-8 exercises depending upon what you have access to. If you do not have any equipment you will be just fine with body weight.
- You should pick at least one lower body exercise (squat variation or lunge variation), one upper body exercise (push up, rowing or pressing variation), one core exercise (plank or sit up variation) and one total body or power exercise (jumping jacks, burpees, jump squats, kettlebell swings, etc.)
- Perform each exercise for 30 seconds. Rest for 30 seconds between each exercise. After last exercise in circuit rest for 60-90 seconds and then repeat for another 2-4 rounds.
- Want to make the circuit harder? Perform each exercise for 40 seconds and rest for 20 seconds between each exercise.
- Example Circuit using just body weight:
- 1. Forward Lunge (right leg)
- 2. Forward Lunge (left leg)
- 3. Prisoner Squat
- 4. T-push up
- 5. Sprinter Sit Up
- 6. Burpees
Ladders
- Pick 2-3 exercises depending upon what you have access.
- There are a few different combinations you can use. If you are using two exercises pick one upper body exercise and one lower body exercise. If you are using three exercises pick one upper body pulling exercise, one upper body pushing exercise and one lower body exercise. The other three exercise option is to pick one upper body exercise, one lower body exercise, and one total body exercise.
- A few ways to do the ladder. You can work up the ladder, down the ladder or work up and then back down. You can also go up and down the ladder by 1's, 2's, 5's and work up to or from any number you want. The higher the number, the more rounds you will perform.
- Example Circuit:
- 1 push up or plyo push up
- 1 jump squat
- 2 push ups
- 2 jump squats.....
- Work up to 10 of each and then work back down the ladder to one rep of each.
On The Minute
- Pick 1-3 exercises, preferably compound exercises such as kettlebell swings, medicine ball slams, dumbbell push presses or burpees.
- Start each exercise on the minute performing 10-15 reps of each exercise. Rest once all reps are completed. Next round starts on the next minute. The longer the reps took you, the less rest you have. The shorter the reps took you, the more rest you have.
- Perform 10-20 total rounds.
- Progress from week to week by adding reps to each exercise or by adding rounds.
- Example Circuit using two exercises.:
- 12 kettlebell swings on the minute. Rest until next minute starts.
- 12 goblet squats on the minute. Rest until the next minute starts.
- Repeat this sequence for 5-10 rounds of each exercise.
Inverted Ladder
- Pick one upper body exercise, one lower body exercise and one "cardio" type of exercise such as jumping jacks, jumping rope, burpees, mountain climbers or jump squats.
- One exercise is going to work up the ladder. One exercise is going to work down the ladder. And the "cardio" exercise will stay the same each round.
- You can work up and down the ladder by any number you want and perform as many rounds as you want.
- Example Circuit:
- Round One: 10 squats, 20 push ups, 25 Jumping jacks
- Round Two: 12 squats, 18 push ups, 25 jumping jacks
- Round Three: 14 squats, 16 push ups, 25 jumping jacks....
- Work up to 20 squats, down to 10 push ups and keep jumping jacks the same each round.
Prep, Cook, Get Ready
- Get into the kitchen and get your meals ready for the upcoming week. Cut, cook, refrigerate...what ever it takes you get some food prepared. You could spend a half hour in the kitchen or spend 60 minutes in the kitchen.
- Know what your breakfasts, lunches, snacks and dinners are going to be for at least the next 2-3 days.
- While you are in the cabinets and refrigerator toss away everything that does not coincide with your health, weight loss or body composition goals. Last years Girl Scout cookies, the half eaten bag of chips, the left over cake...they all have to go.
