ne of the biggest challenges you may face is finding the time to exercise…I’ve found that the best way to overcome this issue is to actually schedule it into your day like you would any other appointment that you’re expected to keep. However, sometimes even the best laid plans fall apart…When this happens don’t lose hope, though, because there IS a solution. Let’s say you were planning to go to the gym directly after work, but you had a phone call run long and by the time you hung up your window of opportunity for getting to the gym and then back home in time closed. When these types of situations come up there is a quick fix exercise routine that you can still do and feel good about. With this routine you’ll be able to get in a great workout and it will only take 10-20 minutes total. Plus, you don’t need any equipment to get it done! Here’s what I do when I have limited time, no equipment, and/or very little space: “No Excuses Body Weight Workout”
Warm-Up: (3 min.)
1A. Backwards Lunges with Rotation x 1 set of 20 reps
1B. Hand Walkouts x 1 set of 10 reps
Tri-Set: (5-15 min.)
2A. Push-Ups (beginners can do them inclined) x 1-3 sets of AMAP (as many as possible)
2B. Bulgarian Split Squats x 1-3 sets of 12-15 reps on each leg
2C. Cobras (like the Superman exercise) x 1-3 sets of 12-15 reps
The tri-set exercises are all done in a row with just 20 seconds of rest between exercises. Rest for 60-90 seconds after all 3 moves and repeat 1-2 more times. I call this my “no excuses workout” because I know I don’t need any equipment, a lot of space, or very much time to get it done! Therefore, if I don’t do it, I know I’m really just coming up with a rationalization of why I don’t want to workout, NOT why I can’t… There’s a key point in that statement above because you could easily do this workout in your bedroom when you get home from work, or right before you hop in the shower in the morning if you know it’s going to be a busy day that day. I hope today’s tips and no excuses workout gave you a new way of looking at the myth that you need a lot of time, space, or equipment to get in an effective workout. No excuses!
by Stephen Cabral
