The No Excuses Workout by TD-Adam from http://www.tastefullydriven.com/.
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's 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 http://www.tastefullydriven.com/Altus-Athletic-M33/Power-Medicine-Ball-P170/ or resistance bands http://www.tastefullydriven.com/Altus-Athletic-M33/Exercise-Resistance-Bands-P168/ that we carry in our Health and Fitness store http://www.tastefullydriven.com/Health-and-Fitness-S5/.
Exercises include Jumping Jacks, Body Squats, Diamond Pushups, Lowering Leg Lifts, Wide Pushups, Single Leg Deadlifts, Crunches and Pushup Holds. These are all bodyweight exercises anyone can do with the convenience of no equipment and little space needed to perform this workout. Use your body weight to get an effective workout.
For more information and complete workout instructions on this video please visit this Tastefully Driven Lifestyle Blog post http://www.tastefullydriven.com/blog/2008/04/22/the-no-excuses-workout/ and Health and Fitness Forums http://www.tastefullydriven.com/community/.
Other Tastefully Driven Videos
Ab Wheel Abdominal Rolls
http://www.youtube.com/watch?v=DJcOzFtt4-o&fmt=18
Chin Up, Push Up, and Sit Up Bar Exercises
http://www.youtube.com/watch?v=wlmu_tH6QWw&fmt=18
How to clean your iPod
http://youtube.com/watch?v=9c6gbQzKfyI&fmt=18
How to clean your laptop
http://youtube.com/watch?v=6cT1VCWA9KI&fmt=18
Play with plastic playing cards
http://youtube.com/watch?v=r7562dbdO_A&fmt=18
How to clean your cell phone
http://youtube.com/watch?v=gWTc3T7f41I&fmt=18
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