"I just don't have time to make it to workout"
A common complaint among people today is that they just don't have time to make it to the gym. I understand that we live in a busy and hectic world. Honestly, I don't have time either. The only difference from me and other people is that I MAKE TIME. I just say, "that's it. this is what I have to do", and I go and get it done. I know that most people aren't as "gung-ho" as myself, so what are they to do?
Well, the first thing I am going to tell you is that you need to stop making excuses that you can't get to the gym and therefore you can't exercise. Without any equiptment at all, you can have a great workout, right in your own living room. All you need is a pair of shorts, a t-shirt, a bottle of water and a clock so that you can time your rest intervals.
All we are going to do is set up a little circuit of work followed by some rest and then repeat. For the circuit, we are going to rely on a combination of body weight exercises such as:
Lunges (or split squats)
push ups
body weight squats
step ups (onto a chair or a step)
crunches
planks
reverse crunches
bird dogs
1-legged deadlifts (using your body weight)
And some good old calisthenics, like:
jumping jacks
squat thrusts (aka burpees)
jump rope
mountain climbers
What we are going to do is pick 3 of the body weight exercises and 1 of the calisthenic exercises and arrange them in a circuit fashion with some rest in between them, like so:
1a) body weight squat- 30 reps
rest= 45sec
1b) push up- 30 reps
rest=45sec
1c) reverse crunches- 30 reps
rest= 45sec
1d) jumping jacks- 2min. of as many as you can do
rest= 45 set
repeat the circuit 5x's
If the exercises are to easy for you, you can alter variables, such as:
rep tempo- For example, try performing the push up with a 5 count hold in the bottom position, before pressing up
unilateral- for example, try performing the squat on one leg
rest interval- try lowering the rest interval as the weeks progress. Maybe ever try to work through the circuit with no rest until you get to the end.
The possibilities are really endless with this stuff. You can get as creative as you want.
I know that some people have dumbells lying around at home. In the next entry, I will explore some ways to put those Dumbells to use if you don't have time to make it to the gym.
No more excuses!
Patrick
PS, I know that most of my readers are real serious about their training, so this entry may seem dull or elementary to you. However, if you know of anyone (family member, friend, or co-worker) who makes these excuses and would benefit from this advice (as a way to get them into a healthy lifestyle and regualr exercise), please feel free to pass it on.....Spread the word!
Well, the first thing I am going to tell you is that you need to stop making excuses that you can't get to the gym and therefore you can't exercise. Without any equiptment at all, you can have a great workout, right in your own living room. All you need is a pair of shorts, a t-shirt, a bottle of water and a clock so that you can time your rest intervals.
All we are going to do is set up a little circuit of work followed by some rest and then repeat. For the circuit, we are going to rely on a combination of body weight exercises such as:
Lunges (or split squats)
push ups
body weight squats
step ups (onto a chair or a step)
crunches
planks
reverse crunches
bird dogs
1-legged deadlifts (using your body weight)
And some good old calisthenics, like:
jumping jacks
squat thrusts (aka burpees)
jump rope
mountain climbers
What we are going to do is pick 3 of the body weight exercises and 1 of the calisthenic exercises and arrange them in a circuit fashion with some rest in between them, like so:
1a) body weight squat- 30 reps
rest= 45sec
1b) push up- 30 reps
rest=45sec
1c) reverse crunches- 30 reps
rest= 45sec
1d) jumping jacks- 2min. of as many as you can do
rest= 45 set
repeat the circuit 5x's
If the exercises are to easy for you, you can alter variables, such as:
rep tempo- For example, try performing the push up with a 5 count hold in the bottom position, before pressing up
unilateral- for example, try performing the squat on one leg
rest interval- try lowering the rest interval as the weeks progress. Maybe ever try to work through the circuit with no rest until you get to the end.
The possibilities are really endless with this stuff. You can get as creative as you want.
I know that some people have dumbells lying around at home. In the next entry, I will explore some ways to put those Dumbells to use if you don't have time to make it to the gym.
No more excuses!
Patrick
PS, I know that most of my readers are real serious about their training, so this entry may seem dull or elementary to you. However, if you know of anyone (family member, friend, or co-worker) who makes these excuses and would benefit from this advice (as a way to get them into a healthy lifestyle and regualr exercise), please feel free to pass it on.....Spread the word!
Patrick Dude,
This blog entry is every bit as good for the hard cores as is it is for their friends and family.
I was hard core for about 3 years and in the past 8 months my life circumstances have put me out of opportunity and motivation to get to the gym. I used to go 4-5 times a week for good intense workouts and enjoyed the best fitness of my life. I will soon get back to that habit. But in the mean time this blog entry encourages me that despite the intensity I'm accustomed to I can still get a worthwhile workout in my own home without any equipment.
It's amazing what an 8 month lay-off will do. In many ways I feel like I'm back to square one. I used to do clock-lunges with 70 lbs freeweights in each hand, now barehanded at home I have some reminder pain for a few days. This will definitely get me back, it's a good reminder. And sooner or later most of your readers for one reason or another will experience a lay-off and benefit from this advice.
Posted by
Johnny |
March 18, 2007 at 5:02 AM