Anytime, Anywhere. A Basic No-Kit Workout.

Hammy the Hamster may need a barbell for a good workout, but you don't! Get fit and strong with your bodyweight.

So, you have just finished bootcamp and you are looking and feeling awesome, and you are off on your holidays or back to work and don't want to lose all the hard earned gains that you have made. As well as keeping the diet clean you will need to keep on training in order to keep on feeling and looking good. Here is a basic workout that you can do anytime, anywhere to keep yourself fit, lean and strong.

This is a circuit workout where you will complete all the exercises back to back without rest to raise the intensity of the session. If you have a stopwatch then use that and do each exercise for 30 to 50 seconds. If you don't have a stopwatch then do 10-15 repetitions of each exercise. For each exercise I will list a basic and advanced version depending on your ability.

Warm Up: Methodically move all of your major joints in all directions starting with ankles, knees, hips etc. Run or jog to raise your pulse and body temperature. Perform a few of each exercise with good form to prepare the body.

Circuit:

Squat/Squat Jump

Press Up/Narrow Hand Press Up

20 Metre Sprint (If indoors sprint on spot)

Lunge/Rear Lunge With Toe Touch

Jumping Jack/Jumping Jack with Ankle Touch

Mountain Climbers

It really is that simple! Complete the whole circuit and then rest for 2 minutes and repeat again. You can do it as many times as you want depending on time available and your fitness level. The key is intensity - do a good warm up and then SMASH the circuit - NO MESSING AROUND!!

Stay Strong

Ben