No Equipment Workout

As much as I enjoy lifting weights and going to the gym, there are times where I can’t fit it into my schedule. However, I still want to get in some sort of workout so I will do a quick one at home. For my goals, gaining muscle, I need to lift heavy and eat in a surplus. But in certain circumstances it is good to switch it up and get back to the basics. One of the main things I like to focus on when doing these workouts is form. Since I am not lifting heavy, I am able to really feel the contraction and make sure I am doing the proper execution.

When doing workouts with no weight, in order to be effective, you want to really concentrate on the muscle you are working and have very short periods of rest. Also, higher reps are important to burn out the muscle, get a pump if you will.

If you are trying to gain muscle like myself, I wouldn’t recommend doing these exercises on a regular basis. You would benefit a lot more from my WEEKLY WORKOUTS. But when you are in a time crunch this workout is perfect. It targets your full body with an emphasis on core and legs.

No Equipment Workout:

Dynamic Warm-Up 

A. Squats 3x15

     Super Set

     Plank Up& Downs: 3x 45 sec

B. Split Squat: 3x15

     Super Set

     Plank Side to Side: 3 x 45 sec

C. Lunges: 3x 20

     Super Set

     Plank Walks: 3 x 45 sec

D. Good mornings: 3x30

     Super Set

     Push-Ups: 3x15