Whether you don’t have a gym membership, or a home gym, or if you are travelling for a bit, these are not excuses for not exercising. There are simple and effective routines that you can do using just your fantastic body. I’ve outlined a total body routine especially for you 3G readers below.
Target: glutes, hamstrings, abs, and lower back.
- Lie on the floor facing up with your knees bent, your feet flat on the floor, and your arms out to the side at 45°.
- Push your heels into the floor as you raise your hips. Your shoulders to your knees should form a straight line. Keep your core tight and squeeze those glutes (i.e your bum)!
- Hold for 5 seconds, return to the starting position and repeat.
Advanced: Try a Single-leg Hip Raise: In step 1, raise your right leg so it is in line with your left thigh and in step 2 while raising your hips keep your right leg elevated. Do one set with your right leg elevated then repeat with your left leg.
Quadruped leg lift.
Target: stability of your core: abs, hips, and lower back.
- Get down on your hands and knees: Knees bent at 90° and hip-width apart, and thighs perpendicular to the floor.
- Tighten your abs and raise your left leg until it is in line with your body, but keep your hips and lower back still.
- Hold for 5 seconds, return to the starting position, alternate and repeat.
Advanced: Try a Bird Dog by lifting your left leg and right arm simultaneously so that they are in line with your body. Alternate and repeat.
Target: chest and core.
- Get on the floor face down, hands on the floor slightly wider than shoulder-width, arms straight, body forming a straight line from your ankles to your head, and your feet close together.
Beginner (modified push-up): Bend your knees and cross your ankles so your body forms a straight line from your ankles to your head.
Advanced (stacked feet push up): Stack your feet by placing the toes of one foot on the heel of the other so that only the lower one supports your body.
- Lower your body slowly, almost to the floor, pause, then push yourself up quickly to the starting position.
- Repeat and remember not to let your hips sag and to keep your core stiff.
Body weight squat.
Target: quads, hip adductors, and calves.
- Stand tall with your feet shoulder-width apart.
- Rest your fingers on the back of your head and hold your elbows back so that they are in line with your body.
- Carry your hips back, bend your knees and lower your body until your thighs are parallel to the floor. (Avoid pushing your knees forward or letting them bend in!)
- Beginner: Hold for 5 seconds and repeat.
Advanced: Hold for 5 seconds then perform an Iso-explosive Jump Squat by pushing off on your heels and jumping as high as you can. Land on both feet and repeat.
Floor inverted shoulder press.
Target: shoulders (deltoids, traps, and rotator cuffs)
- Start with a push up position (See above) but then move your feet forward and raise your hips so that your upper body is almost perpendicular to the floor (your body should form an off-centre, upside down V).
- Lower your body until your head almost touches the floor without changing your body position.
- Pause and then push up to return to the starting position. Repeat.
Target: heart and diaphragm.
- Run in place for 30 seconds.
- Perform jumping jacks for 30 seconds.
Stand feet together and hands at your sides. Simultaneously jump up to spread your feet wide and raise your hands from the side to above your head. Reverse the movement and repeat without pausing.
- Beginner: Perform body weight squats for 30 seconds. (See above)
Advanced: Perform Iso-explosive jump squats for 30 seconds. (See above)
- Rest for 45-60 seconds.
- Repeat as many times as you are able and feel that blood pumping!
So that’s it for now. You don’t need an expensive gym membership or loads of equipment to workout. Even if you are stuck at a cheap motel for a week, you can do this!
Let me know in the comments how you like this workout and any of your favourite home exercises. Remember, we can do all things through Christ (Phillipians 4:13), including that extra rep and extra mile!