Body Weight Only Exercise Routine

Over the last year I have had success with a body weight only workout routine. I am not a trainer and I highly recommend you contact your physician and a personal trainer before starting this or any exercise routine.

The routine is a combination of stretching, push-ups, sit-ups and squats. I can complete this entire routine in less than 20 minutes at home or in whatever random hotel room I happen to be in. Over the last year I have found it to be real, authentic and sustainable exercise.

Stretching

• Arm circles forward and backwards. – about 10 each way.
• Toe touches (knees NOT locked). – 2 or 3 holding at the bottom for 20-30 second count.
• Toe touches with one leg crossed over the other (alternate cross over with knees NOT locked). 1-2 each way holding at the bottom for 20-30 second count.
• Quadriceps Stretch as show here then I do the opposite and pull one knee to my chest while standing but you could do this laying down.
• Then, I stand with legs spread wide and reach a finger tip down to each foot. Bring my hands to the middle and sit back with knees bent. Finally shift weight from side to side by straightening one leg then the other.
• My final stretch is a Yoga move (don’t know the name) I reach one hand over my should blade and the other and up from my waist so that I end up with my hands joined around my shoulder blades. Then I reverse this. (Since beginning to do this a year ago almost all shoulder pain associated with carrying a computer bag all over the country is gone.)

Exercises

• Push-ups 30 (but sometimes I do 40 or 50 and Cheryl glares at me)
• Crunches 100 (I do a few different styles but you can Google and find what works for you)
• Squats 25 (Standing static with perfect form and no jump)
• I do 3 sets of the the above exercises as a super-set with a brief rest between the sets.

A year ago I did about 10-15 push-ups per set. I only did the crunches 1 time and did 10 squats per set. I’ve worked up to the point I’m at by picking points when I felt very comfortable with what I was doing and then adding a few reps.

Remember, the race is long and in the end it is only with yourself. I also do little things like take the stairs whenever I can. Walk versus taking the tram or moving walk-way in the airport. Staying at a downtown hotel where I can walk to dinner hopefully about a mile away.

Any secrets of exercising anywhere you care to share?

Photo Credit: http://www.flickr.com/photos/jcolivera