Fitness

A No Excuses, No Equipment Required, Full Body Workout Routine

September 15, 2015

Hi all!

Today we’re back with another training session.

Yesterday I received an email from one of my clients who is still on vacation (lucky him, huh?) and he was asking me for a short circuit.  He wanted something to prepare himself for our (killer) sessions when he will be back. Smart move! I think he is probably feeling guilty for all the vacation food and not working out in a while. Who wouldn’t!? There is no need though, by sticking to a short routine, using some additional props any hotel has, and our own body weight we can still stay in shape during vacation. Here’s how to do it.

To help my client out, I thought of preparing a circuit training where you only need 2 chairs. Anyone has 2 chairs. Just make sure they’re stable, though! This is also a good solution because with summer ending soon, even if the weather is still nice, we’re all slowly taking our trainings indoors. Even if you can’t make it to the gym there are #noexcuses!!! Not on my watch, so let’s start!

This circuit training is a good option for an intense workout in a short amount of time. For this one we only have 5 exercises. Here are the rules:

Do each move for one minute with 10 seconds of rest between 2 moves.

Do the circuit 2 or 3 times depending on your time available and fitness level.

During the second and the third rounds (for an advanced level)  try to keep the same number of reps you did during the first round. This is probably challenging, but always maintain quality and control from the beginning to the end of your training.

At the end of the circuits do the first exercise (burpees and jump) for one minute to finish off in an endorphin high.

Here are your moves:

1- Burpees and jump

Burpee_jump

2- Jack knives

jackknife

or for an easier version: criss cross abs

crisscross_abs

3- Push up and touch (alternating sides)

PushUp_touch

4- Pistol squat

pistolsquat

or for an easier version: assisted pistol squats

assisted_pistol_squat

5- Dips

dips

or for an easier version: assisted dips

assisted_dips

Looks pretty simple, no? Don’t worry though, this will definitely get your sweat on. Enjoy!

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