So you want to get in shape, but you have no gym membership, or you are travelling, busy, kids, family, more excuses…That’s fine, you don’t need a gym and long hours to get in great shape! You can work out anywhere in 20 minutes, like me in the photo above, doing hand stand in Santanarow downtown. 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 a little bit of sweat never hurt anybody.
After the warm up, here is exactly what you need to do:
And so you can write it down, here is the write up for the exercise routine.
- 20 body weight squats
- 10 push ups
- 20 walking lunges
- 10 pullups (find a place where you can hang)
- 20 seconds 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.
Along with this routine, you need to make sure you’re eating properly! A good workout and crappy diet will not get you anywhere.
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| Body weight squats |
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| push ups |
| Walking lunges |
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| Pull Ups |
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| plank |
| jumping jacks |
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