Fitnessy Friday – No Excuses Workout

Hey fitnessy friends! Most of you know I’m a personal trainer. And I know that with these lazy summer days come bottomless pina coladas, heaping piles of cheesy nachos, and glorious double-scoop chocolate fudge cones. So it’s important to balance things out with a little fitness. Why not get in a quick workout before the weekend begins? This workout requires no equipment, hardly any space, and only 20-30 minutes of your time so it’s easy peasy (hence the no excuses title). It’s fab if you’re a beginner and works your whole body to boot.

Let me walk you through it . . .

STEP 1: choose 1 or more of the following cardio (ie. get your heart rate pumping) intervals

marching in place, jogging in place, skipping, jumping jacks, butt kicks (literally kick your butt), dancing, punches

STEP 2: practice the following strength moves BEFORE starting

The Squat

-stand with feet hip width apart, slight bend in the knees

-keeping chest lifted, sink down until your knees are at 90 degrees

-push up through the heels of your feet

NOTE: ensure knees do not go over top of your toes by keeping your butt out!

the push up

-kneeling on the floor, place your hands down wider than shoulder width apart

-keep your back straight and core tight

-bending your elbows, lower your whole body (no bum in the air!) until your elbows are bent at 90 degrees

-push up and return to starting position

The Lunge

-standing, take a giant step backwards

-you will be on the toe of your back foot, and flat footed on the front foot

-keeping your back straight, bend down until knee of front and back leg is at 90 degrees

-push up through the heel of the front foot – this is where all the force should be

-switch legs

NOTE: ensure knee of front leg does not travel over top of your toes

The Plank

-kneeling on the floor, place your elbows directly underneath your shoulders

-relax your shoulders (away from the ears) and pull your bellybutton up to your spine (ie. tighten your core)

-straighten your legs and hold

NOTE: back should be straight – no bum in the air!

The Superwoman

-lie on your stomach with arms and legs extended

-keeping your eyes on the floor, lift your chest, arms and legs up off the floor and hold (feel free to extend your arms.  mine wouldn’t have made it into the shot if i had!)

NOTE: draw your shoulders away from your ears

STEP 3: Put it together and here’s how!

Alternate 1 minute of your chosen cardio interval(s) with 1 minute of strength until you’ve gone through all 5 strength moves (for example, 1 minute of dancing followed by 1 minute of squats, 1 minute of jumping jacks, followed by 1 minute of push ups, and so on . .)

Complete 2-3 cycles for a 20-30 minutes workout you can do anywhere, anytime.

Done deal!

10 thoughts on “Fitnessy Friday – No Excuses Workout

    • oh thank you corinna! i’ve never put a workout up, so i wanted to start with something basic that everyone would be able to do! i’m looking forward to putting up a few more advanced moves up as we go along! i’ve never done the body rock tv workouts . .i will definitely check it out! i also love the nike women’s training app for my iphone. it’s free and there are tons of workouts 🙂

  1. Thank-u for the compact workout idea-great for when traveling. U look great! I remember those moves when u were my trainer after I had my darling who is now 5! 😀

    • she’s FIVE already? my goodness. i remember when she was just a tiny thing, grinning as you sang ‘apple bottom jeans’ to her! after having my first little one six months ago, i definitely have a new found appreciation for how hard you worked in those sessions! hope you are doing well nancy. much love!

  2. Wow. That was fantastic.

    You just listed out ALL the things I never do! And you’re totally right, I could do these anywhere!

    So do you do just one pushup? One lunge on either leg? that’s teh part I’m confused about…

    • Good question my dear! So your workout would look like this:

      – 1 minute cardio (whatever option(s) you chose in step #1)
      – 1 minute of squats (so you do them for the full minute)
      – 1 minute cardio
      – 1 minute of push ups (up and down for the full minute!)
      – 1 minute cardio
      – 1 minute of lunges (step back with the right leg, then the left, then right. keep going until the minute is over)
      – 1 minute cardio
      – 1 minute plank (hold for the full minute if you can)
      – 1 minute cardio
      – 1 minute superwoman (hold for the full minute)

      SO THAT TAKES YOU TO 10 MINUTES – DO THAT SAME CIRCUIT 1-2 MORE TIMES!!!

      Hope that makes more sense!

  3. Good question my dear! So your workout would look like this:

    – 1 minute cardio (whatever option(s) you chose in step #1)
    – 1 minute of squats (so you do them for the full minute)
    – 1 minute cardio
    – 1 minute of push ups (up and down for the full minute!)
    – 1 minute cardio
    – 1 minute of lunges (step back with the right leg, then the left, then right. keep going until the minute is over)
    – 1 minute cardio
    – 1 minute plank (hold for the full minute if you can)
    – 1 minute cardio
    – 1 minute superwoman (hold for the full minute)

    SO THAT TAKES YOU TO 10 MINUTES – DO THAT SAME CIRCUIT 1-2 MORE TIMES!!!

    Hope that makes more sense!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s