The No Excuses, No Equipment Workout

It’s too hard. It takes too much time. I don’t have any equipment. I don’t have any space. I just can’t do it. How about you turn that around to; I can do it. It doesn’t have to take that much time. I don’t need equipment. There is plenty of space on my living room floor or in the park. I can and I will.

Here is a quick and easy (as in the exercises are easy, it should feel hard) workout you can do anywhere. Including your office if you’re not shy. Something is better than nothing, and something every day adds up in the long run! Start today.

Warm up with walking or jogging on the spot (or flying, by the looks of it)for 2-7min (music makes this more fun and time flies);

Runningonspot2 RunningonspotThen do some lunges or walking lunges. Make sure your knee does not go in front of your toe on your front leg. 90 degree angle in your knee. About 8-12 on each leg, then a short rest before you repeat 3-4 times (remember to smile);

lungeTime to drop down and give your legs a rest. Push up time. Everyone can do push ups, it’s just a matter of finding the right version for you. On your knees, on your toes with your hands on a bench/wall or on your toes on the ground. If you can do 20 easily on your chosen version, change it for a harder one. It should feel hard, remember. Do 3-4 rounds of 8-12 repetitions. Remember to have your core muscles on the whole time. Pretend like someone is about to punch you in the stomach and you will automatically turn all the muscles on. This also happens when you cough and laugh.

pushupbench pushupBack to the legs, you can do squats anywhere. Like when you are waiting for the train (people might look at you like you are a weirdo OR they might join you!). With squats, turn your belly muscles on again, male sure you push all your weight through your heels and come down as low as you can. You might be to tight to come all the way down to 90 degree knees, but with practise and stretching you will get there. Do 8-12, slow and controlled, 3-4 rounds, use your arms for balance or find something to hold on to;


If you feel like an extra challenge at this point, you can do squat jumps instead of or on top of your normal squats (keeping the smile big is crucial at this stage):JumpTime for arms again, everyone’s favourite, the triceps dip. You need a bench or something similar for this one, if you don’t have a bench, do pushups with your hands narrow and elbows close to your body. You might need to use your knees for this. But for the dips, if you find them super hard, have your knees bent at 45 or 90 degrees, if that’s to easy, then straighten your legs out. Important here, keep your elbows pointing behind you, not like chicken wings out to the side. Also, keep your body close to the bench all the time, not forward away from the bench, because this puts a lot of stress on your shoulders;

dipeasy diphard

Ok, are you starting to feel it? Have you got more in you? Here’s more for your legs if you have a bench or box you can step up on. Use one leg at a time, do 8-12 on each leg before you swap, keep going until you have done 3-4 rounds on each leg. Make sure your heel is on the step;

step up start step up top

You can bend the leg and kick your knee up in front of you too, makes no difference, but might be easier to balance. Have you had enough yet? Got some energy for abs or core as I like to call it? Start with the plank; either on your knees or on your elbows. Important to pull your bellybutton in towards your spine and have all those muscles on tight. If you feel any pain in your lower back, come down for a rest. Do 3-4 rounds of as long as you can hold it without pain. If you can hold on your knees for more than a minute, get up on your toes. You’re only cheating yourself if it’s to easy!

kneeplank plankNow, turn over to your back, cycle. That means opposite elbow to opposite knee. Left leg straight, right leg bent, left elbow moving toward right knee. Back and forth, cycle along for 12 to each side. Repeat 3-4 rounds, just be careful so you’re not pulling your neck;

CycleToo much you say? That’s cool. Just half it. Or do it as a circuit, so you do one round of each exercise before you move on to the next. Then you can do as many rounds as you have time for or can manage. It doesn’t matter if you only have time for one round. Or even just a few exercises. Because something is better than nothing! You can try to use any excuse in the book, but they are just not valid. Anyone can do this at some level. If you choose one of the exercises each day and do 3 rounds of that single exercise every day for 7 days, you can give yourself a pad on the back and say I exercised every day this week. Because you did. Stop kidding yourself and stop making excuses, your only fooling yourself!

Now time to find your inner peace – Oooooooommmmmmmmm……. mediationLike my Facebook Page here to see what’s up every day.


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8 Responses to The No Excuses, No Equipment Workout

  1. Brilliant post, sometimes it’s all too easy to make excuses for not working out

  2. Great workout routine!

  3. LucyJartz says:

    I can do some of this today.

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