No Weights, No Time, No Problem

Can you meet your goals with no machines? Undoubtedly yes. You have the two most important machines with you at all times; your body and your mind. Whether you are on the road, at home, or on a county park walking trail you have all you need to get results.

When all you have to work with is a floor, a wall, and maybe 20 minutes to spare you are going to have to throw out all the bells and whistles. Forget about running a perfectly executed program, go back to basics.

Equipment free workouts:

Beginner:
Step Ups and pushups
1 minute left leg step (max reps)
1 minute right leg step (max reps)
1 minute wall Pushups (max reps)
1 minute rest
*Repeat 1 to 3 times; then follow some of the core exercises that are attached.

Experienced:
300 squats
200 situps
100 pushups

*Sound too tough? Set aside 20 minutes and try to get as many rounds of 30 squats, 20 situps, and 10 pushups as you can. After just 10 rounds your done, and you’ve burned some serious calories.

Bored with squats? Follow the following guidelines for activating your quads on a lunge.

Lunge Tips:
1) Find a wall.
2) Put your left big toe right against the wall and kneel down on your right knee.
3) Put your left knee against the wall, make and keep contact.
4) Check both legs to make sure that there is about a 90 degree angle.
5) Use your left leg only to press your body up and over your left foot. (repeat)

For more information on exercises you can do at home or on the road check out the attachment.

It’s hard to be motivated outside of the gym. So if you don’t feel like exercising then just tell yourself “I’ll start with a warm up… and if I’m warmed up and I still don’t feel like exercising then I don’t have to.”