Not everyone has time to get to the gym everyday, and I can completely understand that! Life is busy from working, coaching, pets, hobbies, friends, family, sporting events, kids (if you have them). There are a million things that seem more important than working out.
Personally, I am a firm believer that working out is the best thing you can do for yourself. It’s really hard to take that 30-45 minutes and devote it to making yourself better, I hear you. But you can go home, find a small space in your home, and do these 4 movements to get yourself a great workout. No equipment, no gym, just you and 20 minutes.
We are going to treat this workout like a circuit. You will go from one movement right to the other. You don’t have to count your reps, but you do have to pay attention to the “burn”. The “burn” is that all familiar feeling we get when we lift weights or climb stairs, where that muscle groups starts to really burn. That’s the feeling I want you to get each time you do each movement.
No breaks. That means, you go one move right into the other, finish the set and start right over at the beginning.
Here you go:
Walking Lunges. Take one big step out in front of you, drop your back knee until it grazes your floor, bring the back leg up to neutral with the other foot, and then switch sides. Repeat until you get to that burn. Make sure if you start with a step with your right leg, you end the set with your left leg.
Bridges. You will be lying on the floor with your feet up on a chair, your couch, an ottoman etc. toes are facing straight up in the air. You will push through your heels, push your hips up to the ceiling, squeeze your glutes and hamstrings, and slowly lower your butt back down to the floor. Do not drop your hips all the way to the floor, make sure you are grazing the floor and pushing your hips right back up to the ceiling.
Push-ups. We all know what push-ups are so these are pretty self-explanatory, but I do push-ups in a 3-1 counting scheme. This means it’s a quick 1-count on the push upwards, and a very slow 3-count in the lowering phase of the push up. This really burns out the chest and the triceps. Again, you will want to go until you feel the burn, and then do 5 additional push-ups in this 3-1 count fashion.
Toe-touches. These also go by crunches, however, the way I do these is I have you lying on the floor with your feet straight up in the air. If I took a picture of your starting position you would be in a 90 degree angle with your torso down, and your legs straight upwards. You will put your hands straight above your face and will actually try to lift your shoulders off the ground, high enough to touch your toes. You do NOT have to touch your toes, though. This is very important, you want to keep the squeeze of your abs the entire time, and stay very controlled on the way up, but especially on the way down. Once more, you will do as many reps as it takes to get to the burn!
Once you have completed these four movements in sequence, you continue without any breaks until you get to 20-25 minutes, or however long you have to carve out a workout. It’s simple, it uses no equipment, it should suck (if you do it right), and it hits your upper AND lower body, all in one workout.
Workouts should be very difficult, and since you have so many other things to do with your life, why not embrace the suck and get through the 20 minutes?