“I can’t wake up early enough before work”
“It’s raining”
“I don’t have a gym nearby/ I’m not a member”
“I have no idea what to do”
Yeah yeah, we’ve all made some excuse or another to avoid going to the gym. I know I sure have. After working out both on Monday and yesterday, I was planning on taking today off. But then that nagging feeling that I’m really slacking with strength-training exercises (I kick butt on the cardio front) was hanging over my head so I decided to just do something…anything.
Because every half an hour counts in the morning (pssh more like every minute), I decided to work out at home and trade transport time for a little extra snoozin’. I sure feel good now but by the end of it, I was EXHAUSTED! Anyway, all it takes is 35-40 minutes max. As for equipment, all you need are a mat and either a resistance band** or water bottles/tins to use as arm weights. Here’s the workout…let’s call it the “No Excuse Workout”
Warm-up: Take the lift to 5th floor and then walk up 10 floors (I live on the 15th floor)
- Bicep curls: 2 sets of 12-15
- 15 normal squats & 10 wide-leg squats
- Tricep extensions: 2 sets of 12-15
- Bird Dog– 2 sets of 20
- 50 jumping jacks
- Chest press band:2 sets of 12-15
- 50 jumping jacks
- Lateral row: 2 sets of 12-15
- 15 jumping squats
- Plank: hold for 75 seconds
Cool down: Walk down 10 floors and then back up
**I highly recommend buying a resistance band. It’s only about £12 and does the same job, if not more, as dumbbells. Put it this way: it might be a piece of rubber but its uses STRETCH a long way!
hahahah are those comments directed at me? 😉
It has been fun reading your blog. Congrats on the success! 🙂