This has been a challenging year for most people when it comes to health and fitness.  Many gyms are still closed, have limited access, hours or capacity.  Gyms have closed, group exercise classes are classed and maybe virtual training or creating your own home gym just is not in your budget.  Well good thing everything you need to stay fit and make progress you carry with you all day everyday… your body!

 

We created a 4 week NO GYM EQUIPMENT needed training plan to get your started! 

It included 5 training days a week and 2 rest days that can be on the weekend or any day that fits your schedule best as long as you get it in! The key is consistency and progressing where and when you can.  You do not need a bunch of equipment but you need to hold yourself accountable and do whatever you can consistently.

 

The workout is in the photo above, but let's break it down and add some progressions for after the 4 week period to help you keep going, or even if you just need more of a challenge sooner.

 

MONDAY

-Run 2 mins, walk 2 mins for 14 minutes.  If it is too cold to run outside, try a combination of burpees, jumping jacking, and mountain climbers for 2 minutes then march in place for 2 minutes.  Once you are more advanced, decrease the rest time.

- 20 Squats

- 20 Lunges

- 30 second Plank

- 40 second Wall Sit

Repeat 2-3x (not including the run…. Unless you want a real challenge you can try that once more too!)

When this is too easy, grab a backpack, put some books in it, and use that for the squats, lunges and maybe even the plank!  If not increase the time of the plank and wall sit.

 

TUESDAY

- 25 Squats, 

- Run 2 mins, walk 2 mins for 14 minutes.  If it is too cold to run outside, try a combination of squat thruster, plank squat thruster, and butt kicks for 2 minutes then march in place for 2 minutes.  Once you are more advanced, decrease the rest time.

- 20 Sit- Ups

- 30 second Plank

- 40 second Wall Sit

Repeat 2-3x (not including the run…. Unless you want a real challenge you can try that once more too!)

If you added weight to the squats on Monday do not add weight today.  If the sit ups get too easy try holding a book or water bottle overhead. You can increase the time of plank and wall sit, or can try going on your toes for the wall sit.  Remember to keep you hips and knees at 90 degrees and push into the wall!

 

WEDNESDAY

-Run 2 mins, walk 2 mins for 14 minutes.  If it is too cold to run outside, try a combination of burpees, skater jumps, and mountain climbers for 2 minutes then march in place for 2 minutes.  Once you are more advanced, decrease the rest time.

- 30 Jumping Jacks

- 30 Butt Kicks

- 30 second Plank 

- 30 second Wall Sit

Repeat 2-3x (not including the run…. Unless you want a real challenge you can try that once more too!)

This one is to push yourself! So try to keep rest time as low as possible and repeat it as many times as possible.

 

THURSDAY

-25 Crunches

- Run 2 mins, walk 2 mins for 14 minutes.  If it is too cold to run outside, try a combination of squat thruster, plank squat thruster, and butt kicks for 2 minutes then march in place for 2 minutes.  Once you are more advanced, decrease the rest time.

- 20 Sit Ups

- 30 second Plank

Repeat 2-3 x (not including the run…. Unless you want a real challenge you can try that once more too!)

This is core focused so really challenge how much crunches and sit ups you can do but take it slow and do not compromise form.  Challenge yourself with the plank, maybe you do side planks, reverse planks or one foot up!

 

FRIDAY

-Run 2 mins, walk 2 mins for 14 minutes.  If it is too cold to run outside, try a combination of burpees, skater jumps, and mountain climbers for 2 minutes then march in place for 2 minutes.  Once you are more advanced, decrease the rest time.

- 40 Jumping Jacks

- 30 Butt Kicks

- 30 Squats

- 30 second Plank

Repeat 2-3x (not including the run…. Unless you want a real challenge you can try that once more too!)

It is the end of the week, so see you feel, how much could you push yourself with these moves throughout the week?  Do you think you can speed it up, add a backpack, or do an extra round?

 

Keep in mind for the running that is not something to do 2-3 rounds of every day, instead focus on the strength and sculpting moves after you’ve gotten your 1-2 rounds of running in and repeat the other moves.

Stay consistent!  If it helps remember to tag us on your IG or Facebook!

by Alyssa Reyes

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