Hey everybody! Here’s another workout that you can do no matter where you are! Whether you are on a business trip and only have a hotel room; a busy parent at home; in a park with your kids; or just need an at home workout after a long day at work, try this!
The Do Anywhere Workout #2
Set some sort of interval timer for 45sec work/15sec rest* and do the 6 moves below for 3-5 rounds! (There are a ton of free interval timer apps you can use! Or just watch a clock)
Box Jumps – Use any chair, step, bench, etc. (Knee issues? Just do box step ups!)
Plank Toe Taps – (Plank on your elbows, tap your right toe out to the side and back, then your left toe, continue alternating. Easier? Plank with your hands elevated on a couch or bench)
Sumo Squats – (Squat with a wide stance and your toes pointed out)
Push Ups – (Need easier? Elevate your upper body by putting your hands on a couch or bench; want harder? Elevate your feet!)
Jumping Jacks – (Harder? Do the jumping jacks with your legs bent at 90 degrees – like you are doing a jumping jack in a squat)
Walking Forward Lunges – (Harder? Hold something heavy at your chest/or in each hand)
* Want to make the entire workout harder? Set your timer for 50sec/10sec intervals. Want to make it easier? Set your intervals at 40sec/20sec 🙂
Do you have a TRX Band? Seen one at your gym? Try out this workout!
Suspension training is an extremely effective way to exercise as it forces many different muscle groups to engage in order to stabilize the body during each exercise. For example, a TRX Row (see below) not only works your upper back and biceps – like a machine would – but it also requires your entire core to work, your lower back to engage, and your thighs, glutes and hamstrings to fire in order for your legs to stay straight and firm. Now that’s a full body exercise!
Repeat the TRX Circuit below as many times as you can in 30 minutes, enjoy! (see pictures of each move below!)
25 TRX Squat Jumps
15 TRX Bicep curls (pretend like you are punching your forehead with your fists)
10 TRX Pikes (feet in loop handles, plank on hands and then use your abs to pike your butt up into the air while keeping your legs straight)
MY FIRST VIDEOS!!! I have inserted a brief video of each move in this workout!!
Do each of these 6 exercises for 45 seconds, after each exercise rest for 15 seconds. After you complete all 6 exercises, rest 1 minute and then repeat! (Want to make it harder? Do intervals of 50sec/10sec rest!)
45 Second Madness Workout
Push Up Roll Overs (easier: push up from knees)
Broad Jump Burpees (easier: step instead of jump)
2 Squats + Squat Jump (easier: just do squats, no jump)
Plank w/ Knees to Opposite Elbows
See the videos below for how-to! Remember this workout is all about what YOU can do in 45 seconds. Maybe it’s only 5 reps, maybe you can squeeze in 20, just do YOUR best!
It’s time for Tabata!! Tabata training is a very specific version of interval training: you perform 8 rounds of the same exercise for 20 seconds on/10 seconds rest. The idea is to go as hard as you can for the 20 seconds, knowing that shortly you will have a break.
This high intensity, short duration training allows your metabolism to work “anaerobically” – or without oxygen. (Soon I will write about the benefits of tabata and anaerobic interval training – so keep an eye out for that!)
Anyways, below is a GREAT tabata workout! The cool thing is that anyone can do this workout because it is all up to how hard YOU push yourself, you are only doing the amount of reps that YOU can do in 20 secs. Now go set a timer and kick some butt! 🙂
Do 8 rounds of exercise #1 (perform the exercise for 20sec, then rest for 10sec. 20 on, 10 off….for 8 rounds). After all 8 rounds of exercise #1, rest for 1.5-2 minutes, then repeat with exercise #2 and so on!
3ea High Knees + 3ea Mountain Climbers (Run in place bringing each leg up to 90 degrees three times, then drop into a plank position and do 3ea leg mountian climbers – bringing knee to chest; then go back up for high knees; repeat until the 20 sec is up)
Box Jumps(The higher your “box” or step the harder! Knee problems? Do box step ups)
Burpees(Easier: Place hands on couch/box/chair instead of ground)
Weighted Jumping Jacks(Hold something in each hand that is 3+lbs; Easier: regular jumping jacks)
15m Sprints(Easier: Sprint forwards 15m, then backwards jog 15m)
Lateral Leaps – aka “Speed Skaters” (Leap from one foot to the other laterally (side to side), try and only have one foot on the ground at a time; Harder: Hold some sort of weigh at your chest, as you land on each leg reach the weight out in front of your shin – keep back straight!!)
Check out the progress of one of my amazing male clients after only 2 months of training! You too can make such leaps and bounds 🙂
Below are two graphs, the first one showing his body fat % trend, and the second his weight. AMAZING! Then below that are results from tests that show significant increase in muscular strength, muscular endurance, and cardiovascular endurance.
Body Fat Trend; Decrease from 21%-16%!
Weightloss Trend; Decrease from 156lbs to 149lbs! And that’s with a tremendous gain in muscle mass!
This is one of my workouts that will be in the exercise plan “8 Weeks to Fitness for the Busy Mom”. Perfect for you to take the kids to the park and get in a workout while they play! Anyone that lives near a park, this works for you too, it’s not just for the moms!
10 Push Ups with Hands on Bench (Harder option: Feet on bench)
15 Jumping Pull Ups (on playground bar) (Harder: Full Pull Ups)
20 Tricep Dips with hands on bench
15 Box Jumps (use any step or bench around – the taller the harder it will be)
1 lap around the playground (Easier: power walk; Harder: Sprint/Run)
The perfect mix and match of a little cardio and a little strength!
20 Push Ups (10 w/ Rt hand in front, 10 Lt hand in front)
100 Jumping Jacks
Repeat the above pair 3x
10ea Leg, Walking Lunges (Hold Dumbbells by side if available)
30 Mountain Climbers*
Repeat the above pair 3x
12 Squat + Overhead Dumbbell Press** (If no dumbbells, use anything heavy you can hold onto)
15-20 Box Jumps (depending on height of box)
Repeat the above pair 3x
*Mountain Climbers: Push-up position, then move one knee towards your chest, then the other; as if you were running (or mountain climbing ) while facing the ground.
**Squat + Overhead Dumbbell Press: Stand holding your dumbbells at shoulder height, squat down (keeping dumbbells at shoulders), as you stand up from your squat press your arms straight up overhead. Bring your arms back down to shoulder level when you go down for the next squat.
Make it easier: Instead of 20, do 14 push ups (7ea); Walking lunges with body weight only; and box step ups instead of box jumps
A great, fast, strength workout! Do this workout alone if rushed for time, otherwise follow with 20-30mins of cardio of your choice. PS: KB = Kettle Bell (if you don’t have a kettle bell, use something else heavy (dumbbell, dictionary 🙂 … Continue reading →
“I don’t have any workout equipment at home…” Sound like you? Try this!
This is one of the most common excuses I hear for not working out. Many people falsely believe that without a gym membership, without dumbbells or bands at home, they can’t exercise. The truth: No equipment? No problem!!
There are so many different exercises that only use your body weight, all of which are actually far more efficient than the traditional machines at your local gym. Why more efficient? Because most of those machines isolate one part of your body at a time, but we are multi-joint beings! By involving more than one muscle group in an exercise you can train multiple points in your body at once, thus more efficient! Not to mention more realistic, since we rarely ever isolate one muscle group in our day to day lives.
Anyways, are you stuck at home? Give this workout a try!
THE DO ANYWHERE WORKOUT:
10 Four-Square Jumps (keeping your feet together, image you are standing on the corner of a box, now jump forwards, to the right, backwards, and to the left. That’s one rep, do ten)
100 High Knees (Staying stationary alternate legs up to 90 degrees as fast as possible)
1 min Right Side Plank Hold
1 min Left Side Plank Hold
16 Push Up + Rotational Ceiling Reach (Do your push up, then rotate your core to right and reach up with your right hand; another push up, then rotate to left and reach left handup)
1 minute Invisible Jump Rope (actually pretend like you have one in your hands 🙂)
REPEAT 3-5 times!
How to make it HARDER: 1) Jump farther and/or faster on the 4-Square Jumps; 2) On your Side Planks lift your top leg up towards the ceiling; 3) Do single leg Push Ups.
How to make it EASIER: 1) Instead of running in place with your high knees, just step in place, bringing each knee to 90 degrees; 2) Do your Side Planks with one knee down; 3) Do push ups either from your knees, or with you hands on a bench/couch/something else elevated.