THE NO EQUIPMENT, NO EXCUSES WORKOUT

“Do what you can, with what you have, where you are.” Theodore Roosevelt

If you want to start exercising here is a simple, workout you can do that doesn’t require any equipment. These workouts should take no more than 20 minutes to complete, but if you do them consistently, you will get results.

            I believe that everyone should do a combination of strength training and cardio training. Both improve our physical and mental performance. I have written about the surprising effects that regular exercise has on our mood, focus, and mental performance so I won’t go into detail here, but if you aren’t aware of the many benefits, check out The Habit: Week-3 (Morning Exercise) It’s for the Mind more than the Body!

            A great starter workout would be a two by two. Two strength training workouts, and two cardio workouts each week. If you want to make exercise a daily habit, you could go for a 20-30 minute walk on the other three days of the week. Example schedule:

Monday: Strength Training

Tuesday: Cardio Training

Wednesday: 20-30 minute walk (optional)

Thursday: Strength Training

Friday: Cardio Training

Saturday: 20-30 minute walk (optional)

Sunday: 20-30 minute walk (optional)

            Here is a simple, NO EQUIPMENT Strength Training Workout Circuit. I provide hyperlinks for each exercise.

Exercise Beginner Intermediate Advance
#1 Push-ups Feet Elevated Push-ups Dips between chairs
#2 Doorway Towel Rows Inverted rows under a table Pull-up using a door & towel
#3 Bulgarian Split Squat Bulgarian Split Squat with pause One Legged Jump Squats
#4 Hip Extensions One Legged Hip Extensions Single Leg Hip Thrust Jumps
#5 Plank (30-seconds) Elbow to Hand Plank (45-seconds) Alternating Two-Point Plank (60-seconds)

Perform these exercises in a circuit with only about 30 to 45 seconds between exercises. Perform 3 circuits. Do as many repetitions as you can. When you can perform more than 20 repetitions, advance to the next level.

Here are the simple, NO EQUIPMENT Cardio workouts you could perform.

Cardio Options Duration Intervals      (sprint: recovery) Beginner Intermediate Advance
Outdoors Cardio 20-minutes Intermediate    [30-sec:30-sec] Brisk Walk Walk – Jog Jog – Run/Sprint
Indoor Cardio 20-minutes Advance            [40-sec:20-sec]  Jog in Place or walk stairs Shadowbox – Jog in place Shadowbox – Jog in place

 While you don’t need any equipment to perform these workouts, you might want to check out my blog post, Gym in a Carry-on – The Business Travelers Fitness Packing List for a few inexpensive equipment suggestions.

bus travel carry-on

 It isn’t a lack of resources that typically holds us back, it’s a lack of resourcefulness. Change your habits, change your life! 

Learn more Do what you can, with what you have, where you are. – Staying Fit While Traveling On Business

bus travel 1

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Book NOW Available on Amazon!

Printed Book Cover

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to act. This book takes a new approach to getting leaner, fitter, and stronger. 

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques, have all been proven effective, and are all backed by research and scientific studies.

#theFatLossHabit #FatLoss #WeightLoss  #GetHealthy #HealthyLife #Fitness #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation

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***FREE DOWNLOAD PROMOTION – ENDING SOON!**

Hey everyone,

I want to let you know that our Kindle eBook, The Fat Loss Habit is available for FREE DOWNLOAD until Monday, December 18th.

I would greatly appreciate it if you could leave a brief REVIEW of the book. Your review will have a HUGE impact on the book’s visibility on Amazon.

Please feel free to share this with anyone you think might enjoy reading it.

The book is also available for purchase in PRINT and AUDIOBOOK.

I think you’ll really enjoy reading our book. It takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

The Book Contains:

·    7 Change Strategies for Adopting a Healthy Lifestyle

·    A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol

·    20-Week Workout Log with Progress Assessments (Downloadable PDF)

·    3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off

·    A Training Program Based on Science, not Bro Science.

Discipline pushes us, motivation pulls us, but intentional habits keep us moving towards our goals.

Best Wishes & Best Health!

Jeff

#TheFatLossHabit #FatLoss #WeightLoss #NewYearsResolution #GetHealthy #HealthyLife #Fitness #FitnessAddict #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #FitGirl #FitMom #FitFam #FitCouple

 

 

BOOK UPDATE (Kindle-Print-Audio) Chapter 1 Audio

Hello everyone,

A quick update on the book:

  1. Print: The printed book can now be purchased from here. The printed version should be available on Amazon by the end of the week, September 29, 2017.
  2. Kindle: The Kindle Version has been updated. If you have already downloaded the book, your copy will be updated in the near future. Amazon is working through some technical issues.
  3. Audio: We are currently on Chapter Four of the audio production, schedule to be complete by the end of October 2017. Click link to hear the 1st Chapter.  Chapter 1 Audio

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The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

 

Discipline pushes us, motivation pulls us, but intentional habits keep moving towards our goals. Change your habits, change your life!

If you enjoyed this article, please LIKE and SHARE. Our Book is NOW Available on Amazon!

Best wishes and Best Health!

Gym in a Carry-on – The Business Travelers Fitness Packing List

Business travel can make staying on a workout program very challenging, especially if you travel to remote locations where none of the hotels have a fitness center or access to local gyms. Regardless of whether or not the hotel has a fitness center, I always bring my own gym in a bag. It allows me to add a little more variety to my workout and it gives me the convenience of turning my hotel room into a fitness center.

Don’t let perfect be the enemy of good. It’s better to do what you can to maintain your current workout routine than to do nothing and wait until you get back from your trip. I recommend you layout your workout clothing in the bathroom, next to your smartphone/alarm clock; get-up a half hour early, drink some coffee or tea than squeeze in a quick workout. Warm-up 5-minutes, perform 15 minutes of strength training in a circuit, and then finish off with 10 minutes of interval cardio. My go to cardio workout is alternating shadow boxing with jumping rope using an interval timer; 45-second bouts followed by a 15 second recovery. Did you know a 10 minute interval workout can be as effective as 50-minutes of steady state cardio? A 2016 study found that three weekly 10-minute HIIT sessions consisting of three 20-second sprints within the 10-minute HIIT workout, produced comparable health benefits to three weekly 50-minute steady state workouts.

I always travel with the following items in my suitcase:

  1. Wireless Headphones (I leave this inexpensive pair in my carry on as a back-up)
  2. Lifeline Power Up Chin-Up
  3. Jump Rope
  4. Resistance Bands
  5. Sports Watch or Heartrate Monitor
  6. Boxing Timer app (downloaded on my smartphone)
  7. Running Shoes (I usually wear them on travel days)
  8. Workout Clothing

Another item to consider is:

TRX Knockoff straps

9) TRX Style Straps

BASIC PACKING LIST

The simplest exercises you can perform in your hotel room for each body part are:

  • Legs: One-legged squats and lunges.
  • Chest: Dips between furniture, push-ups (feet elevated or using the resistance. bands across your shoulders).
  • Back: Pull-ups using the Lifeline Power Up Straps.
  • Shoulders: Jack-knife push-ups.
  • Triceps: close-grip push-ups or resistant band triceps extensions.
  • Biceps: resistant band curls.

Remember to, “Do what you can, with what you have, where you are.” Theodore Roosevelt. Don’t let perfect be the enemy of good.

Discipline pushes us, motivation pulls us, but intentional habits keep us moving towards our goals. Change your habits, change your life!

If you enjoyed this article, please LIKE and SHARE. Our Book is NOW Available on Amazon!

Best wishes and Best Health!

amazon book cover

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss, but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger.

Follow us on Facebook

Book NOW Available on Amazon!

Book Introduction

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

Follow us on Facebook

Book NOW Available on Amazon!

Book Introduction

#FatLoss #WeightLoss #NewYearsResolution #GetHealthy #HealthyLife #Fitness #FitnessAddict #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #FitGirl #FitMom #FitFam #FitCouple

 

FREE DOWNLOAD PROMOTION – Our Kindle eBook The Fat Loss Habit!

Hey everyone,

I want to let you know that our Kindle eBook, The Fat Loss Habit is available for FREE DOWNLOAD until Saturday, September 9th. The book will be available in PRINT later this month. The AUDIOBOOK will be available in late October 2017.

I would greatly appreciate it if you could leave a brief REVIEW of the book. Your review will have a HUGE impact on the book’s visibility on Amazon.

FREE DOWNLOAD eBook

RL You’ll be able to purchased the PRINTED BOOK later this week!

REVIEW

I think you’ll really enjoy reading our book. It takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Training Program Based on Science, not Bro Science.

Discipline pushes us, motivation pulls us, but intentional habits keep us moving towards our goals.

Best Wishes & Best Health!

Jeff