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No Gym? No Problem!


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No Gym? No Problem!

This is a basic body weight circuit. In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able).  Once you’ve finished all exercises in the circuit, you do it again.  If you’re still able after the 2nd run through, go for a third.  Because all of these exercises come one after another, you’re bound to get tired.  It’s better to stop and take a break than to do an exercise incorrectly.  If you can’t do all three circuits without stopping, that gives you something to build towards.

Before you start, WARM UP – Never ever ever ever forget to warm up.  Make sure to get your heart rate pumping and get your muscles warm or you’re just asking for injury.  If you’re strapped for time, cut short your workout, not your warm up.  You can run in place, jump rope, do a few push ups, pedal on a stationary bike, jog up and down your stairs, etc.  Don’t wear yourself out completely, but get your heart rate elevated and little bit of sweat never hurt anybody.

After the warm up, here is your quick and easy workout:

  • 20 body weight squats
  • 10 push ups
  • 20 walking lunges
  • 10 dumbbell rows (using a gallon milk jug)
  • 15 second plank
  • 30 Jumping Jacks

After you’ve completed your workout, make sure you stretch. All of your muscles have been contracted from lifting and need to be stretched back out and rebuilt.

For either the body weight squats or lunges, if you can’t do them properly yet, it’s okay to put your hand on a support to keep your balance.

For the body weight squats, think of it like sitting back into a chair. If you can sit down onto a chair, and then stand immediately right back up without having to lean forward, you are in balance. 

For the lunges, keep your eyes ahead and your upper body completely vertical. I had a slight bend at times in the video due to trying to exercise and explain at the same time.

I used a milk jug for my dumbbell, but you can use whatever is heavy enough for you. Find something that is challenging to lift 10 times in a row.

Do this routine 2-3 times a week, but never on consecutive days.  You don’t build muscle when you’re exercising, you build muscle when you’re resting.  Generally, I follow a pattern of strength training on one day, then 20 minutes of interval training on the next, then strength training, then interval training, and so on.  You never want to do a strength routine two days straight (of the same muscle groups), as your muscles haven’t had time to recover. 

Along with this routine, you need to make sure you’re eating properly! A good workout and crappy diet will not get you anywhere.  Lots of real foods (fruits, vegetables, lean meat, nuts, etc.).  Eat natural, whole foods whenever possible, and leave the soda, candy, and junk food out of your system.  Your diet is at least 80% of your success or failure.

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