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Are you tired of trying to figure out how to find time for the gym? Always planning to get there, but something comes up or you just can’t seem to get motivated. Always deciding that you will start tomorrow or Monday? I have the solution with NO excuses to get you going. I am providing you with a full body workout that requires no equipment other than your own body weight. It will take you about half an hour and you can do it anywhere! This training is ideal for the following people:

  • Those who can’t seem to find the time or motivation to go to the gym.
  • Those who travel a lot.
  • Those who are intimidated by the idea of ​​going to a gym or don’t want to spend the money on a membership.

If you fit into any of those categories, read on and I think you’ll be delighted with your results. Not only will you get moving and participating in an exercise program, but you will see amazing changes in your body. Bodyweight exercises are extremely effective and if you do the training in the way I have described, you will start to see results in no time. However, without going into too much detail (in this article), it wouldn’t hurt to remind you of the importance of a good diet. Remember, no matter how hard you exercise, you can’t work on an unhealthy diet! With that being said, my final tips are to exercise 2-3 times a week, clean up your diet, and engage in some form of cardio.

exercise:

I have created a circuit for you. I want you to do the first exercise for the given number of repetitions. Then, without resting, move on to the next exercise. Do the entire circuit and when you’re done, rest for about a minute (depending on your fitness level) and repeat 1-2 more times. Try to work yourself up to a total of 3 sets.

  1. Bodyweight Squats: 15 reps
  2. Push-ups (modified): 10 reps
  3. Jumps: 30 repetitions
  4. Low steps: 10 each leg
  5. Iron: 30-60 seconds
  6. Side plank: 20-30 seconds per side
  7. Static lunge: 10 each
  8. Bicycle Crunches: 30 seconds

Exercise descriptions:

I have provided you with a detailed description of each exercise:

1. Bodyweight Squat:

  • Stand with feet shoulder-width apart, toes pointing forward
  • Start the movement at the hip joint. Push your hips back as if you were sitting in a chair.
  • weight in heels
  • Chest up: DO NOT round the lower back.
  • Squat down as deep as possible, but make sure your knees don’t go past your toes (it will strain them).
  • Push through your glutes, hamstrings, and quads to return to starting position.

2. Push-ups (modified):

  • Lie on your stomach, legs straight behind you, feet together
  • Place your palms on the floor, toward the side of your chest.
  • Palms directly under the elbows.
  • Keep your abs tight and your back straight (don’t let your hips sag) and your eyes focused on the floor in front of you.
  • Lower your entire upper body until your upper arms are parallel to the floor. Push up and repeat.
  • If necessary, start with modified push-ups (on the knees)

3. Jumps:

(Without description)

4. Low Passes:

  • Stand in front of a bench or step (something sturdy, but not too high) and place one foot on the bench and the other on the floor.
  • Keeping your abs tight and glutes tight, start the movement by pushing off your foot off the bench to lift your body up to a standing position.
  • Slowly lower your body, while keeping your foot on the bench the entire time. Pause briefly at the bottom and repeat. (try not to push off with your foot on the ground).
  • Do all the reps on one leg, then switch to the other leg.

5. Plank:

  • Lie on your stomach, with your legs straight behind you.
  • rest on your elbows
  • Raise your body off the floor in a straight neutral position.
  • Make sure your back is flat. Don’t let your hips sag or lift your butt.
  • Hold for the designated time.

6. side table

  • Lie on your side, with your legs extended and feet stacked.
  • Support your body weight on your elbow and hip.
  • Raise your body in a straight line so that your body hovers over the mat.
  • Keep your back straight and your hips up. Tight abs.
  • Hold this position for the designated time.

7. Static lunge:

  • Stand with your feet shoulder-width apart.
  • Step forward with one leg, taking one larger step than normal.
  • Press the ball of your back foot into the ground to help balance (hold on to a wall if that’s too hard). The back knee should also be bent.
  • Lower your body until your front thigh is parallel to the floor.
  • Keep your upper body upright and your lower back flat.
  • Push up to the upright position (do not back off). Stay in the split stance.
  • Perform all reps for one leg, then switch.

8. Bicycle Crunches:

  • Lie on your back, with your hands by your ears and your elbows out.
  • Bring left knee to right elbow as you do crunches. Be sure to focus on tightening your abs.
  • Go back to the starting position.
  • Bring your right knee to your left elbow as you do crunches.
  • Repeat, alternating for the designated time.

Good luck and enjoy the training. If you have any questions or would like additional training, feel free to contact me at any time.

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