BONUS WEIGHTLESS WORKOUT (FOR GUYS AND GALS WHO LIKE TO WORKOUT AT HOME)

THIS ROUTINE WAS WRITTEN ESPECIALLY FOR SOMEONE WHO ASKED ABOUT IT. YOU KNOW WHO YOU ARE. YOU DON’T LIKE GOING SOMEWHERE TO EXERCISE. YOU WANT TO GET HOME FROM WORK, THROW ON YOUR SWEATS, GRAB A BOTTLE OF WATER, AND GET TO SWEATING!

SO,FOR YOU, HERE IS A SIMPLE ROUTINE THAT IS SURE TO HELP YOU REACH YOUR WEIGHT LOSS AND MUSCLE BUILDING GOALS. IT’S SIMPLE BUT NOT EASY. THE ROUTINE PROGRESSES FROM THE WARM UP ALL THE WAY THROUGH THE CORE EXERCISES TO FINISH.

1. WARM UP WITH JUMPING JACKS. YOU REMEMBER JUMPING JACKS. REMEMBER, YOU’RE AT HOME SO NO ONE CAN SEE YOU IF YOU FEEL SILLY.

DO 20-30 DEPENDING ON FOUR FITNESS LEVEL. THEN STRETCH YOUR ARM MUSCLES AND ROLL OUT YOUR NECK AND SHOULDERS.

2. DO ANOTHER SET OF JUMPING JACKS. THIS TIME GO FASTER.

DO 20-30 AGAIN. THEN STRETCH YOUR LEG MUSCLES, HANGING DOWN TO STRETCH YOUR HAMSTRINGS AND BACK.

NOW THE REAL WORK STARTS. TRY TO GO THROUGH THE EXERCISES WITH AS LITTLE REST AS YOU CAN MANAGE.

3. 1/2 SQUATS- BEGINNER-12, INTERMEDIATE-15, ADVANCED-20

4. WIDE STANCE PUSH-UPS (ON YOUR KNEES IF NECESSARY)- BEGINNER- 10, INTERMEDIATE- 12, ADVANCED-15 

IF DOING ON YOUR KNEES YOU’LL LIKELY NEED TO ADD 5 TO WHICHEVER LEVEL YOU SELECT FROM ABOVE

5. FULL SQUATS- BEGINNER- 10, INTERMEDIATE-15, ADVANCED-20

6. REGULAR PUSH UPS- BEGINNER 8, INTERMEDIATE- 10, ADVANCED-15

AGAIN, IF DOING ON KNEES ADD 5 TO THE NUMBER YOU SELECT.

7. ALTERNATING LUNGES- BEGINNER-8, INTERMEDIATE-10, ADVANCED-15

8. CATERPILLAR PUSH-UPS- BEGINNER-5, INTERMEDIATE-7, ADVANCED-10

9. SQUAT THRUST- BEGINNER- 7, INTERMEDIATE-10, ADVANCED-12

10.MILITARY CRUNCH AT A 3 COUNT. SO YOU’LL COUNT “1-2-3-1, 1-2-3-2, 1-2-3-3, AND SO ON.”

BEGINNER-10, INTERMEDIATE- 12, ADVANCED-15

11. LYING DOWN LEG LIFTS- BEGINNER-10, INTERMEDIATE-12, ADVANCED-15

12. FOREARM PLANCHE- BEGINNER- 20 SECONDS,INTERMEDIATE- 30 SECONDS, ADVANCED-45 SECONDS

WELL THAT’S IT. 12 SIMPLE MOVES THAT YOU CAN DO IN THE COMFORT OF YOUR OWN HOME. TO INTENSIFY THE SQUATS AND LUNGES YOU CAN ADD WEIGHT BY HOLDING DUMBBELLS AT YOUR SIDES. 

NOTICE THAT EACH EXERCISE HAS A SET NUMBER OF REPS FOR LEVELS BEGINNER THROUGH ADVANCED. CHALLENGE YOURSELF TO REACH THE ADVANCED LEVEL ON ALL EXERCISES. 

NOW I’D BE REMISS IF I PROMISED THAT THIS ROUTINE WILL GIVE YOU LARGE, BULGING MUSCLES. THAT’S ONE OF THE PROBLEMS I HAVE WITH THE LATEST AT HOME WORKOUT DVD’S. YOU KNOW, THE ONE’S THAT KEEP USING SYNONYMS FOR “CRAZY.” THEY PROMISE TO STRENGTHEN THE MUSCLES OF THE BACK, CHEST, ARMS, AND CORE, AND LEGS, WITHOUT USING ANY WEIGHT. THE TRUTH IS THAT YOU NEED RESISTANCE TRAINING TO BUILD MUSCLE AND AT A CERTAIN POINT, PUSH UPS WILL STOP CHALLENGING YOU ENOUGH TO BUILD MUSCLE. 

BUT IN MY OPINION, A GOOD MUSCLE BUILDING ROUTINE MUST MUST MUST INCLUDE BODYWEIGHT EXERCISES LIKE THE ONES USED IN THIS ROUTINE.

FREE 3 DAY A WEEK TIME CRUNCHED WORKOUT PLAN

FOR THIS POST, I WANT TO GIVE CLEAR DIRECTION ON WHAT WE CAN DO IF WE HAVE LIMITED TIME. I’M NOT GOING TO GO TOO MUCH INTO THEORY OR ANYTHING THAT’S UNNECESSARY RIGHT NOW. I WANT TO GIVE YOU A ROUTINE I HAVE USED SUCCESSFULLY IN THE PAST WHEN I’VE HAD LIMITED TIME AND I ACTUALLY STILL USE THESE ROUTINES TODAY. I’M ACTUALLY GIVING YOU A FREE PROGRAM. YOU’RE GETTING 3 ROUTINES THAT YOU CAN USE TO BUILD MUSCLE AND SHED UNWANTED FAT. SHARE THIS ROUTINE PLEASE. I WANT MANY PEOPLE TO SEE THAT IT IS STILL POSSIBLE TO GET IN SHAPE WHEN WE’RE TIME CRUNCHED!

THIS PROGRAM IS FOR YOU IF:

1. YOU HAVE ACCESS TO A GYM OR GYM EQUIPMENT
2. YOU ARE TRULY ONLY ABLE TO MAKE IT TO THE GYM 2 TIMES A WEEK
3. YOU ARE WILLING TO WORK REALLY HARD TWICE AT THE GYM AND AT LEAST 1 TIME AT HOME DURING THE WEEK

INSTRUCTIONS:

1. READ THE EXERCISES AND LOOK UP ANY UNFAMILIAR EXERCISES ON YOUTUBE.
2. TRY TO SPACE OUT THE SESSIONS BY A DAY. SO MAKE YOUR WORKOUT DAYS SOMETHING LIKE MONDAY, WEDNESDAY, FRIDAY OR A SIMILAR SCHEDULE.
3. ON JUST ABOUT EVERY SET YOU WILL BE SUPERSETTING. SUPERSET MEANS BACK TO BACK. SO IF IT SAYS 1A LAT PULLDOWN- 15 REPS, 1B BODYWEIGHT SQUAT- 20 REPS, YOU DO A SET OF 15 LAT PULLDOWNS FOLLOWED IMMEDIATELY BY 20 BODYWEIGHT SQUATS AND THAT IS 1 SET.
4. SELECT WEIGHTS THAT MAKE IT CHALLENGING TO FINISH THE NUMBER OF REPS CALLED FOR

THE PROGRAM:

GYM WORKOUT 1- EMPHASIS ON UPPER BODY

1 A- LAT PULLDOWN: SET 1- 20 REPS, SET 2-15 REPS, SET 3- 12 REPS, SET 4- 12 REPS (ADD WEIGHT EACH SET)

1 B- BODYWEIGHT SQUAT: SET 1- 20 REPS, SETS 2 THROUGH 4- 15 REPS

2 A- 1 ARM DUMBBELL ROW: SET 1- 15 REPS, SET 2- 12 REPS, SET 3- 10 REPS, SET 4- 10 REPS

2 B- REGULAR PUSH UPS: ADVANCED: 25-30 REPS EACH SET, INTERMEDIATE: 15-20 REPS EACH SET, BEGINNER: 8-10 REPS EACH SET

3 A- LOW CABLE PULLEY ROW: SET 1- 15 REPS, SET 2-12 REPS, SET 3-12 REPS, SET 4- 10 REPS

3 B- 1 ARM DUMBBELL PRESS: SET 1- 12 REPS, SET 2- 12 REPS, SET 3- 10 REPS, SET 4- 10 REPS

FINISH WITH 2 SETS OF 12-20 REPS OF EACH OF THE FOLLOWING CORE EXERCISES:

1. LYING OR HANGING LEG LIFTS
2. LYING DOWN OR HANGING REVERSE CRUNCHES
3. BICYCLE CRUNCHES AT A 3 COUNT ( SO RIGHT,LEFT,RIGHT IS COUNTED AS 1)
4. FOREARM PLANCHE- THIS ONE IS DONE 2 TIMES FOR 30 SECONDS TO 1 MINUTE EACH TIME

THAT’S YOUR GYM DAY 1 WORKOUT. PUT ALL OF YOUR EFFORT INTO THIS ROUTINE AND I’M SURE YOU WILL BE PLEASED WITH THE RESULTS.

LOOK FOR GYM DAY 2 MANANA! LET ME KNOW WHAT YOU THINK.