People frequently ask me how they can exercise when they do not have gym memberships and also do not have any exercise equipment whatsoever, so I have designed the following full body routine with these people in mind. There is no equipment needed for this workout, but you should expect to break a sweat and work out intensely with this routine!
THE ROUTINE:
Squat into Side Leg Raise: stand with feet shoulder width apart. Squat down so that you are sitting back behind your heels with your back perpendicular to floor (if you need support, hold onto the back of a chair for balance). Come up from squat position, raising right leg straight out to side as you straighten up. Bring leg back to floor and return to squat position, then raise left leg straight out to side. Keep squatting then raising one leg out to side, alternating legs. Perform 10 to 12 repetitions.
Do not rest, but go immediately to:
Jump Squat: Get into squat position with feet slightly wider than shoulder width apart. Jump up, then return quickly back to squat position without resting. Perform 20 repetitions.
Do not rest, but go immediately to:
Front Lunges: Stand with feet close together. Take a big step forward so that back knee almost touches floor and front knee is bent at a 90 degree angle. Make sure knee does not go beyond your toes. Pause for 3 counts, then return to start. Repeat with other leg. Perform 15 repetitions.
* Repeat above sequence four more times for a total of five complete supersets.
Mountain Climbers: Start in pushup position with arms straight. From this position, lift right foot off floor and move right knee to chest. Return to starting position and repeat knee to chest move with other leg. Continue without stopping, alternating legs. Perform 15 repetitions.
Do not rest, but go immediately to:
Wall Pushups: Stand facing a wall with hands shoulder width apart on wall and your arms parallel to the floor. Place feet together about two feet away from the wall. Bend at the elbows and bring your chest toward the wall. Perform 15 repetitions.
* Repeat above sequence four more times for a total of five complete supersets.
Dips: Facing away from a sturdy chair, hands palms down on edge of chair and place legs straight out in front of you with heels on floor. Lower body to floor by bending elbows (keep elbows in and pointed straight back during movement) until butt almost touches floor, then return to start. Perform 10 repetitions.
Do not rest, but go immediately to:
Back Pushups: Start position is similar to traditional pushup, but place your forearms on the ground with your fingers touching, forming a triangle with your elbows. Bend at hip until butt is up in the air, with your torso and legs forming an upside down V. Slowly lower your chest toward your hands by bending at the elbows. Perform 15 repetitions.
* Repeat above sequence four more times for a total of five complete supersets.
Traditional Pushups: If you have problems supporting your weight on your toes, place knees on floor during movement. Perform 10 repetitions.
Do not rest, but go immediately to:
Arm Circles: Hold arms straight out to sides so that they are parallel to floor, palms down. Rotate arms in a circular motion from front to back at an approximately 12 inch diameter. Perform 20 repetitions, then switch motion so that you are rotating from back to front and perform another 20 repetitions.
Do not rest, but go immediately to:
Supermans: Lie face down on floor with arms straight out in front of you. Raise your arms while slightly extending the spine and raising your chest off the floor while also raising your legs off the ground so that both your arms and legs are several inches off the floor. Hold raised position for a count of five, then return to start. Perform 10 repetitions.
* Repeat above sequence three more times for a total of four complete supersets.
Calf Raises: Stand on a step so that your toes and balls of feet are on step and your heels drop below level of step. Hold onto something sturdy and raise up so that you are on your toes. Return to start. Perform 20 repetitions.
Do not rest, but go immediately to:
Toe Taps: Stand with feet about six inches apart. Raise up on toes and tap one foot, then the other, as if running in place while on your toes. Make sure to remain on your toes during the entire set. Perform 25 repetitions.
* Repeat above sequence three more times for a total of four complete supersets.
Planks: Start position is similar to traditional pushup, but place your forearms on the ground with your fingers touching, forming a triangle with your elbows. Make sure your torso and legs form a straight line with no arching, bending or sagging. Hold this position for 30 to 60 seconds, then relax.
* Perform four sets of this exercise.
Vertical Leg Crunches: Lie on floor and extend legs straight up in air with knees crossed. Place hands behind head for support. Contract your abdominal muscles to lift your shoulder blades off the floor so that chest moves towards feet without moving legs. Lower and repeat. Perform 12 to 15 repetitions.
* Perform three sets of this exercise.
The New Year has caused many new gym-goers to experience delayed onset muscle soreness (DOMS) which may have taken them by surprise. The sad truth is that many people will become so discouraged from experiencing DOMS (usually because they don’t understand why they are so sore) that they will back off from exercising after a brief effort at maintaining consistency. This is one time when welcoming the pain instead of running from the activity that caused it would be most appropriate!
dr. stacey naito's blog 