Stop Making Excuses!! A Simple No-Kit Beginners Workout

“I would be thin, but I can’t afford the gym membership.”
“I don’t have anywhere to train.”
“I just don’t have time to get fit.”

I have heard it all before, so to try and help all of you out I have prepared a short, effective workout that you can perform anywhere and without any expensive kit.

“The best and only piece of equipment you need to get fitter is your own body.”

I said that just now and I think it sounds good, so keep on reading and actually TRY out the workout and see how you go. Remember, nobody got any fitter reading a blog!

WORKOUT 1
All exercises are to be completed for 30 seconds without rest between exercises. After the final exercise you have a 1 minute rest and then start over again. As you progress you can increase the work time to 45 or 60 seconds, and decrease the rest time.

1. Squat – Standing feet shoulder width apart and keeping the chest upright cross your arms. Looking forward squat down until your thighs are parallel to the ground or as far as you can go. Keep a steady rhythm of 2 seconds up and 2 seconds down.

2. Press Up – Start lying flat on your front and place your hands on the floor just wider than your shoulders. Now, keeping your body straight and rigid push the ground away from you until your arms are nearly straight. Lower down under control. If that is too hard then try on your knees and apply the same rules.

3. Lunge – Start as per the squat but step forward confidently with one leg and then lower your weight so that the rear knee is about 1-2 inches off the floor. Now push off the leading leg to the start position. Change legs and repeat.

4. Plank – Lie on your front again and this time lay your forearms on the floor with your hands together making a point or triangle in front of you. Now lift your body so that you form a plank or bridge between your toes and forearms.

5. Squat Press – As per the squat however have your arms extended in the air as if somebody has a gun pointed at you!! Now as you squat down also lower the arms so that the hands are at shoulder height. As you stand upright again reach the hands up, keeping the body upright.

To start with try and complete the circuit 3 times which is only a 10 minute workout! If you are fitter and stronger then do more or wait for more advanced workouts on this blog. Remember to warm up first and to stretch after and if you are new to exercise just take it step by step and listen to your body.

For some help with your squat, just watch my video on Youtube.
http://www.youtube.com/user/TrilogyPT#p/a/u/0/H6ExUsouL5I