Who’s ready for another great butt-kicking workout? This one will be sure to keep you on your toes. The #NOEXCUSES Workout Series is a series of workouts that can be performed practically anywhere. No Gym Membership Required. Resulting in #NOEXCUSES for not working out! Let’s take a look at the details of this workout…
This workout can be performed 2-3 times. Each exercise is timed = 60 seconds for each exercise. Give yourself at least 30 seconds to recover in between each exercise.
Note: Please consult with a physician prior to engaging in any kind of exercise regimen. It’s better to get the okay from your doctor before beginning any new exercise routine…you want to make sure your body can handle the stress of exercise.
WARM UP: 5-10 minutes (you want to get your heart and body ready for your workout!)
JUMP LUNGES: Start in the lunge position (one foot in front and one foot in back). Begin with a normal lunge, making sure your front knee does not push over your front foot. Jump from the lunge position and switch your legs so that you land in the opposite lunge position. As you land, lower yourself into a lunge. Repeat left and right for 60 seconds. Keep your core tight throughout movement.
PUSHUP + PLANK KNEE TO ELBOW: This is a full pushup. It’s okay if you can’t lower all the way down into the pushup position (work towards it!). Perform one pushup then once back in a plank (the top part of the pushup position) bring your left knee in towards your middle, simultaneously bringing your right elbow towards your left knee. Repeat movement with opposite arm/opposite leg. Then perform another pushup. Repeat this for 60 seconds.
SQUATS: Start by standing up straight. Feet hip width apart. Core tight. Lower down into a squat position, focusing on pushing backward with your hips (like you are reaching for a chair with your rear) and making sure your knees do not push over your toes. Slowly stand back up. Repeat for 60 seconds.
BICYCLE CRUNCHES: Lay on the ground, hands behind your head or fingers at your ears with elbows pointing out. Start by bringing your left elbow and right knee towards the middle of your body and then switch to bringing your right elbow and left knee towards the middle of your body. Keep repeating back and forth (your legs will mimic a bicycle motion). Keep your core tight! Repeat for 60 seconds.
TRICEP DIPS: Find a chair (a sturdy one) or a coffee table or the ledge of a bathtub. Sit on said item. Place your hands beside your hips, grip the edge. With your arms as your anchor to the chair/table/bathtub, walk your feet out so that your hips and rear are no longer touching. Lower yourself down (aka a “dip”) to where your elbows form a 90 degree angle. Raise yourself back up. Core stays tight throughout the movement. You can either keep your knees bent (easier) or straighten your legs out (harder). Repeat for 60 seconds.
BURPEES: Start by standing up straight, arms by your sides, feet hip width apart. Squat down and place your palms face down on the floor in front of you. Kick your legs behind you so you are in a push-up position. Pull your legs back under you into the squat position, keeping your palms face down on the floor. Stand and then jump in the air, bringing your arms over your head to reach for the ceiling. When you land, that is one full burpee. Remember to keep your core tight throughout the entire movement. Repeat for 60 seconds.
PUSHUP + PLANK JACKS: Perform another full pushup. Once you are back in the top of the pushup position, stabilize your shoulders/arms. Now start performing a jumping jack with your legs. Keep your core tight. Repeat for 60 seconds.
REVERSE CRUNCHES: Lay down on the floor. Bring your legs straight up in the air. Keep your arms down by your sides (or underneath your hips for an anchor). Using your lower abdominal muscles (and NOT your legs), lift your hips off the floor reaching your feet towards the ceiling. Slowly lower your hips back down towards the floor. Keep your core tight. Repeat for 60 seconds.
CURTSY LUNGES: Start by standing up straight, feet hip width apart. Take a step to the right with your right leg. Bring your left leg back behind you in the direction you just took with your right leg. Go further than your right leg…this is the curtsy position. Lower yourself into the curtsy (aka lunge) and stand back up, returning to the beginning position. Repeat on the other side. Repeat for 60 seconds.
SIDE PLANK (LEFT & RIGHT): Get in full pushup position. Transfer your bodyweight and rotate towards the right, bringing your left arm off the ground and pivoting your feet so that now you are resting them on their sides. Bring your left arm straight up in the air. Hold for 60 seconds. Repeat on the other side and hold for 60 seconds.
COOL DOWN: 5 minutes of stretching.
If you have any questions, please don’t hesitate to ask!! Want training advice, ask that stuff too? Don’t want to leave a public comment, send me an email…pinkheelspinktruck(at)gmail(dot)com. Want some life/health coaching? I’ve got a 12-week program for you!