No Excuses!

Looking for a simple, no-equipment required, exercise routine to do when you’re on the road or just short on time? Here are some mix and match options for an effective and results-oriented body weight workout to do in your home, hotel or office.

Choose 6-8 exercises from the below list and perform each circuit (3) three times for optimal results

squat

push ups

lunges

updowns/burpees….progressed….1 leg up down….1 arm up down

lateral lunges

planks….progressed…1 leg lifted…1arm lifted….opposite arm &leg lifted

mountain climbers

plank push ups

jumping jacks

kick backs

side planks

jump squats

leg lifts

split squats



SOME TIPS FOR GETTING THE MOST OUT OF THESE WORKOUTS

· Do a minimum of 10 repetitions per exercise; intermediate and advanced exercisers should do between 15-20+ reps

· If you would like to increase the difficulty of your workout, simply add additional exercises to your routine or add more reps (up to 25)

· Listen to your body and don’t do anything that causes pain or compromises joints

· Jump squats should ONLY be done only if you have no knee pain or other lower body stresses

· Jump squats are recommended for intermediate and advanced exercisers only

· Make sure to mix up the exercises in each workout for the best results and the most fun

Here are two great sample routine to get you started:

Exercise Example 1 Exercise Example 2

squats (20 reps) squats (20 reps)

push ups (15) push ups (20)

lateral lunges (10) lateral lunges (10)

kick backs (15) kickbacks (20)

plank (30 seconds) plank push ups (15)

lunges (10) jump squats (15)

jumping jacks (1 min or 120) up downs/burpees (20)

leg lifts (15) mountain climbers (30)

Go through all exercises once then repeat 2 more times. Rest 90 seconds between sets