No Gym? No Problem!

I’m a gym junkie. Something about that atmosphere plus the feel of iron and steel mixed with raw emotion and energy while working out invigorates me. Wouldn’t you agree?

If you don’t have access to a gym, don’t fret. Body-weight exercises are great to do. Just you and open space. Here are my favorite body weight exercises:

Burpees. As that article points out, there are dos and don’ts to how you should perform them.* In one fluid motion while standing slightly wider than shoulder-width apart and keeping your back straight, crouch down to the ground then place your hands on the ground and brace yourself. Shoot your legs out and away from you then pull them back in and stand back up. That’s one rep.

Push-ups. While kneeling on the ground, lean over and place your hands underneath you, fingers pointing forward. Keep your back straight and step your legs back and away from you. You should be on the balls of your feet. That’s your starting form. Now tighten your core (mainly your abs and lower back) and slowly lower yourself until your chest is roughly an inch to three inches away from the floor. Push back up. That’s one rep.

Body squats. For safety purposes, I recommend straddling a small bench while doing this. Your back should be straight throughout the entire exercise; your lower back and hips will naturally round. With legs shoulder-width apart, lower your body (as if you were sitting) while keeping your back straight. Squat until your quadriceps are parallel to the ground. Slowly raise yourself back up to standing position. That’s one rep.

Jumping jacks. While standing straight and arms relaxed at your sides, jump out while simultaneously kicking your legs out to their respective sides and swinging your arms out and above you. While still in this position, jump and pull everything back to starting position. That’s one rep.

Try this workout after warming up:
At a community track or in your neighborhood, do one lap (or once around a block) at your own pace. When one “lap” is completed, perform the following:
-5 jumping jacks
-5 push-ups
-5 body squats
-5 burpees
That’s one set. Repeat for a total of 30 minutes or for 10 sets. Do this every other day for a month.

Variations are essential to keeping exercises and workout programs fun. Doing variations of any of the above exercises will help you work different muscles, help with toning and challenge you in new ways.

Try this out and let me know what you think.

Cuffs, workouts, whips and adventures!
MasterE

*Take note: Form is everything. If it’s not proper form, it’s garbage. Proper form tests your body’s range of motion, strength, flexibility and can prevent injury. If you receive total muscle exhaustion and form is being sacrificed, it’s time to rest, stop or move onto your next exercise. Failure to comply means punishment.

Next post: Food & Beverages aka Body Fuel.

Do you. Be proud. Do work. Have fun.

Editor’s Two Cents: Always consult your physician before beginning any exercise program. This general information is not intended to diagnose, treat or cure any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise plan tailored to fit your needs and your body. If you experience any pain, dizziness or difficulty with these exercises, stop immediately and consult your healthcare provider.