Simple, Effective, No Equipment Workout

Question: My job was recently part of a company cut back and I am now making personal cutbacks. I have always worked out and stay in pretty good shape and I don't want to lose my conditioning. Is there a workout that I can do quickly at home with little or no equipment?

Answer: This is a quick, no gear workout that you can do in 20 to 30 minutes. Do it at least two times a week and if you have the time and energy go ahead and get a third workout. In stressful life periods, studies from Duke University report that regular exercise is a strong mood elevator, helps boost your immune system and keeps you looking good.

Start your routine with a Chop Squat which works your core, legs, glutes, shoulders and triceps. Set your feet at shoulder width apart, wider if you want to focus a bit more on inner thigh. Descend into a full squat with the center of your thighs at least parallel to the floor, keeping your arms extended overhead. As you push back to starting position lift your right thigh upward strongly and slightly across to the opposite side of your torso. At the same time, drive your extended arms downward to the right. Place your right foot back on the ground, drop into another deep squat and as you rise up again, lift the left leg up and across your body forcefully driving your arms to the left side this time. That's one rep. Do 3 sets of 15 reps.

Plank Twists are next. Support yourself on your forearms with your body in a push-up position and on your toes. Rocking on your toes, slightly twist first to the right and then to the left. That's one rep and you have 3 sets of ten. Follow them with Twisting Lunges. These can be done walking or in place. If you do them in place, it's easier on your knees if you use an incline by placing a short board or 45 pound plate on a 4 inch riser. With stationary lunges, do all reps on one side then do reps for the other side. Lunge forward keeping the heel of front foot flat on the board. Twist your torso to the side of the forward leg. Do 12 to 15 reps and do the other side. You have 3 sets of these. Now back to upper body.

Push-up Grinders are no joke and these are next. In a push-up position, lower yourself as low as you can. While staying low lift the right knee towards the right elbow. Return your leg to extended position and push up. Lower yourself back down and do the same on the left leg. Push back up to the front leaning rest position. That's one rep and you have to do 15 per set. If you are unable to do 15 then you'll have a good goal to work towards. You've got 3 sets of these as well.

To finish your workout, you've got Sumo Jump Squats. Women usually prefer to call them Plie' Jump Squats. Anyway, begin with an exaggerated wide stance with toes slightly outward. Lower yourself to a full squat with your arms extended downward to the floor. Jump upward, fire your extended arms overhead and when you land, with your legs and feet still in the plie' position, return your extended arms to the floor as well. Work up to doing 3 sets of 15 reps. These really push your heart rate.

To keep your body guessing you can do these four exercises in a continuous sequence, one after the other or individually. Changing the order of exercises will also keep the routine fresh longer. As the weather continues to get warmer, get outside for cardio.

Daryl Laws

Personal Training and Sports Performance Excellence Blog

Simple, Effective, No Equipment Workout