the contemporary shopping lifestyle

What’s your excuse:

• “I don’t have enough time to work out.”
• “A gym membership costs a lot of money.”
• “I don’t have the space for a home gym at my house.”
• “I won’t get any results unless I spend an hour a day at the gym…and I can’t afford the membership or the time.”

I’ve heard them all and many more. Every time I hear an excuse I just shake my head. There is a workout that can work for you regardless of your financial situation, the amount of time you have, or how much space you have. To illustrate my point, I created the following routine that requires no equipment, only a few feet of space, and can be done three times a week in about 20 minutes.

If you already go to the gym, this is a great secondary workout: I have performed this workout and similar ones while traveling, when I had a minor injury and wanted to take a break from free-weights, or when a commute to the gym was impossible (big snow storms are common here in upstate NY). As a primary workout this full-body routine is great for building lean muscle mass, increasing cardiovascular endurance, helping your balance, increasing energy, improving confidence, and all the other benefits of exercising.

Instructions

Do the following 8 exercises 3 times a week as a circuit - that is, one exercise after another with no rest in between. Circuits not only save you time, but they also keep your heart pumping - ensuring that you’re getting a cardiovascular benefit in addition to just working your muscles. Start with 2 circuits (rest long enough between circuits to take a sip of water and write down what you did) and work your way up to 3 after a few weeks. Each individual exercise lists a range of repetitions to aim for. To see the entire routine in action you can watch the video below. In future installments we plan on adding more full-body routines incorporating affordable products like a medicine ball or resistance bands that we carry in our Health and Fitness store.

1. Jumping Jacks
Muscles worked: Legs, Core/Abs
Rep range: 15 - 50
Instructions: Remember these from gym class back in elementary school? Jumping jacks are still one of the best ways to warm up your body and work your legs and core. With feet together and arms at your side, jump into a spread position while raising your hands overhead. Immediately return to the starting position.

2. Body Squat
Muscles worked: Legs, Shoulders
Rep range: 8 - 20
Instructions: Stand straight up with your feet shoulder width apart pointing forward. With both arms extended in front of you parallel to the ground, bend at the knees to lower your body until your upper leg is parallel to the ground. Pause, and then return to the starting position.

3. Diamond Pushups
Muscles worked: Chest, Triceps
Rep range: 5 - 15
Instructions: Get into the normal pushup position, but instead of placing your hands at shoulder width place them below the center of your chest with your thumbs and index fingers touching to form the shape of a diamond. Lower your body to the ground, pause, and return to the starting position. This is one of the most difficult exercises in this routine. Focus on getting the proper form and lowering yourself to the ground. If you cannot do the 5 reps, you can either perform the exercise from your knees or just do “negative reps” (lower yourself slowly to the ground for one rep, and use the aid of the rest of your body to return to the starting position).

4. Lowering Leg Lift
Muscles worked: Core/Abs
Rep range: 10 -20
Instructions: Lie flat on your back with your legs extended and arms by your side. Keeping your knees straight, lift your legs with your abdominal muscles until they are perpendicular with the floor. Pause and return to the starting position, stopping just short of resting your legs on the floor (once you lift them initially they should not hit the floor again until you are done with your set).

5. Wide Pushups
Muscles worked: Chest, Back
Rep range: 10 - 25
Instructions: Start in normal pushup position with your hands about one hand-width wider than you normally would. Slowly lower yourself to the ground, pause, and return to the starting position.

6. Single Leg Deadlift
Muscles worked: Legs, Back
Rep range: 6 - 15
Instructions: Stand up straight with your arms by your side and your right leg about 1 inch off the ground. Bend over as if to touch your toes, swinging your right leg behind you as you bend. Gently touch your fingers to the ground and return to the starting position, never letting your right leg touch the ground. This exercise challenges your balance, so if you’re struggling you can touch your right leg to the ground to regain balance after each rep until you’re comfortable supporting yourself completely with the left leg. After completing your reps, repeat with the left leg.

7. Crunch
Muscles worked: Core/Abs
Rep range: 15 - 30
Instructions: Lie on your back with your legs crossed in the air, bent at the knees so your shins are parallel to the ground. Cross your arms over your chest and use your abdominal muscles to raise your chest in the air. Pause at the highest point you can raise, and return to the starting position.

8. Pushup Hold
Muscles worked: Core/Abs
Rep range: 15 seconds - 1 minute
Instructions: Start in a normal pushup position but instead of supporting yourself with on your hands, bend your arms and support yourself with your forearms. Keeping your back and legs completely straight, stay in this position for the specified time.

What’s your excuse now? Can’t think of anything? That’s what I thought…good luck!

*This article is for informational purposes only, always proceed with caution when starting a new exercise program, and consult a physician if you’re unsure about anything.