There are days when you simply cannot get to a traditional gym, yoga class, or even make it out the door. When I was juggling law school and being a new parent, this was me on a daily basis. Now, I run into this predicament when I travel (which is tomorrow – hello St. Louis!).
It’s usually not the motivation that is lacking, but rather its the lack of equipment. Over the years I’ve developed a few routines that have become staples for the days I cannot make it out for a workout and I am limited to using only my body weight to get a good workout. When I plan my workouts I try to hit a majority of the major muscle groups overall, rather than focusing exclusively on one area (“It’s leg day bro!”). Not only does this make the workout more enjoyable, but I actually can get my heart rate up without fatiguing one group of muscles too quickly.
Next time you can’t get to a gym for scheduling reasons, try one of these options out. Now you really have no excuse. Note: If you do not know what a certain listed exercise is, click the link for a helpful tutorial video.
Cardio Blast
First:
- 1 Mile Run
Then Four Rounds Of:
- 10 Air Squats
- 10 Push Ups
Finish:
- 1 Mile Run
Whole Body Workout
- 200 Meter Run
- 20 Burpees
- 200 Meter Run
- 30 Jumping Air Squats (complete an air squat and vertically jump as high as you can at end)
- 200 Meter Run
- 40 Sit Ups (with or without ab mat)
- 200 Meter Run
- 50 Push-Ups
Body Weight AMRAP (as many rounds as possible)
- 12 Walking Lunges
- 12 Air Squats
- 12 Burpees
- 12 V-Ups
- Do as many rounds of this as possible in 15 minutes – going through all four movements counts as one round.
Core and Quads
- 1 Mile Run
- 100 Sit Ups (with or without ab mat)
- 100 Air Squats
Note: You can break up the sit ups and air squats however you like.
Burpee Blast
- 500 Meter Run
- 10 Burpees
- 400 Meter Run
- 20 Burpees
- 300 Meter Run
- 30 Burpees
- 200 Meter Run
- 40 Burpees
- 100 Meter Run
- 50 Burpees
Burpee Bookend
- 25 Burpees
- 75 Air Squats
- 75 Sit Ups (with or without ab mat)
- 25 Burpees
Sit Up, Jump Up
(A sit up, jump up is a full sit up into a vertical jump.)
5 Rounds
- 20 Jump Squats
- 15 Chair Dips
- 10 Sit Ups
Complete 5 rounds.
Choose Your Own Adventure
- 1 Mile Run
- Every two minutes (during the 1 mile run), complete 10 air squats or lunge 30 steps.
Tabata Running
2 Mile Run – Sprint 20 seconds and rest in place for 10 seconds, then sprint 20 seconds and rest for another 10 seconds, etc. until the 2 miles are complete.
Leg Burner
- 50 Air Squats 400 Meter Run (1/4 Mile)
- (Repeat 5 times, so that you run 1.25 miles total and complete 250 air squats.
For those of you who are frequent fliers, some airports now have fitness facilities in them (e.g. Terminal 2 in SFO has a yoga room – get your namaste on pre-flight!). No excuses . . . commit to fit!