Free Friday Workout – Lower Body (no equipment needed)

Today was leg day for me so I thought I would pass along a workout for you to try! It’s simple but very effective.

Jump Squats – 20 reps

Jumping Alternating Lunges – 20 total reps

Wall Sit – 30 seconds

No rest between exercises, after completing all 3 of these rest for 30 seconds, 60 seconds max

Pick a set and rep range that works for your time constraints and fitness level, but attempt at LEAST 5 sets of this. Remember; keep your form perfect instead of doing too many sets/reps with poor form. You only waste the exercise and tech your body bad habits, work hard!

Pick a Time, Become Dedicated

I wanted to write about time because it is something a lot of people use as an excuse to NOT workout. I do not believe this excuse to hold any validity, so throw it away! I personally am a morning person, that is when I have the most energy, and this is the time I have trained my mind and body to perform at peak physical performance. My routine consists of a 4:30am wake up, at the gym warming up at 5am, and finally finishing my cool down stretches at 6am after a hard 50 minute session. Now it isn’t always easy waking up at 4:30am, but I find that once I am up and on my feet with the definitive mindset of “Okay, I am going to the gym” it becomes a lot easier. Mind over matter is an incredibly true statement but it takes practice to train your mind to not think about how tired you are, or sore, or not motivated to go workout. For myself, I also find working out in the morning relieves me of some anxiety because after a long day at work, I know I am coming home to a family time, and other things such as dinner and cleaning duties, and this would stress me out all day because I kept thinking about how I wasn’t going to have a long enough workout. So, by eliminating my workout early in the day I am free to carry out all my other daily duties without any stressful thoughts of “How am I going to workout today”. My advice is pick a time that works for your schedule, don’t base it off anyone’s opinion, and then dedicate yourself to the workout. Once you find your sweet spot, stick to that routine and make it a habit like brushing your teeth. You don’t think “Oh bummer I need to brush my teeth”, you just do it every single day. Pick a time, become dedicated, you will see results.

Under 30 minute hardcore workout for anyone, anywhere, NO equipment needed

Perform 15 seconds of each exercise, and then hold the position for an additoanl 15 seconds. Rest for 10 seconds before starting the next exercise. Once you perform all 3 exercises, that counts as 1 set. Take 30 seconds to rest then hit it again. Strive for at least 5 sets, do more if you can! Push yourself, have fun, get results.

. Push ups 15 seconds – hold half way down position for 15 seconds (to modify the hold, just hold in a push up in the starting position) 

. Squat jumps for 15 seconds, hold a squatted position for 15 seconds (to modify take away the jump and perform regular bodyweight squat, then squat with your back against the wall for support)

.Flutter kicks for 15 seconds, right into an extended leg hold about 6-8 inches off the ground for 15 seconds (to modify drop to your knees while still maintaining a plank)

Busy Body Workout #2

Here is a 20 minute full body workout for men, or women that requires zero equipment. Incinerate fat, promote lean muscle, and increase your cardio. “I have no time” is not an excuse, get motivated, get moving.

Burpees (30 seconds)

V- Ups (30 seconds)

Mountain Climbers (30 seconds)

*Complete all 3 of these without resting, that is your first set. Rest for 30 seconds, then repeat. Doing 10 sets is a hardcore 20 minute workout. If you can’t make it to 10, make it to whatever number you can, remember that number, then in a couple of days attack this workout again and strive for just one more set.

You Do Not Need A Gym Membership To Workout

People have so many excuses for not taking care of their bodies, and not be able to, or not wanting to pay for a gym membership is at the top of that list. Sure they have tons of equipment and maybe a nice sauna, but if your goal is to get in shape a gym is not a necessity. Adapt a “prison workout”, many prisoners are not allowed access to weights due to the risk of them being used for violence, and if you have ever watched a prison documentary, some of those inmates are definitely physically imposing characters. So instead of everyone in jail getting fat, they improvised and use their bodies as the equipment. When I was speaking with a retired U.S infantry Sergeant he told me “I don’t care big you are, or how much you can lift, you built your body and you better be able to move it.” Why just go to a gym and get bulky and stiff? Why not invest in your own body and get so strong with body weight exercises that you can move with more mobility than the average person? Using various forms of exercises like push ups, squats, pull ups, dips, chin ups, will give you high strength levels, as well as increased cardio and muscle definition. Couple that with some yoga and pilates twice a week to promote good posture, muscle recovery, and mobility. I am a firm believer in the investment of your own body, we get only one body, and if you are fortunate enough to be a healthy person with no injuries or medical dispositions that prevent you from be able to exercise, then you better go get your workout on! Here is a simple break down of a fast and efficient workout you can do literally anywhere. Raise or lower the number of reps in order to match your fitness level.

  • 10 Push ups (superset) 10 Diamond push ups
  • Jumping Split lunges – 10 each leg
  • 5 Pull ups
  • 30 jumping jacks (superset) with 5 handstand push ups using the wall for assistance
  • 50 flutter kicks (25 each leg)

*Do all exercises back to back with no rest, or as little rest as possible

*Once you do ever exercise, that is 1 set. Rest for 30 seconds to 60 seconds max. Repeat at least 3 times.


Overcoming Discouragement

Setting your fitness goals and going after them is not easy. It takes tremendous amounts of hard physical work every single day, as well as constantly fortifying your mental attitude so you can keep pushing every single day. At some point though you absolutely will become discouraged about the entire process, it might even happen multiple times to you but the point is, it will happen. This phase of discouragement really is a make or break moment. If you let those negative thoughts and feelings overcome all the work you are putting in, you are going to give up and let yourself go. You won’t see the point in continuing with the discipline needed to get the results, so by giving up all you are going to do is ruin the progress you have made which will ultimately drive you deeper into the hole of negativity you created. Here is the flip side to that, go ahead and feel discouraged it’s normal and it means you care enough of your hard work that you want it to pay off, so of course your will feel down when you don’t notice the results you want right. So feel discouraged, but you must keep working, that is what makes a difference, continue to grind and work and those feelings will go away eventually. If you choose to continue the hard work you will also get the results you want, which will help increase your confidence and desire to never stop improving your fitness level. Work through the slump, continue to improve, and remember that results take time!

Why Aren’t You Doing HIIT?

High Intensity Interval Training. If you are looking to get into serious shape this is the method you need to use. Performing HIIT exercises optimizes your cardio, conditioning, strength, and it promotes lean muscle growth. HIIT is based on a simple structure; you perform an exercise for a longer period of time than your rest time.Let’s say you are doing burpees, you work for 30 seconds and follow that with a 10 second rest, then move on to another exercise. You can change the work and rest time segments to whatever you want, depending on your current fitness level. Another awesome benefit of using HIIT, is that it works with any exercise out there. You can do it with running, weight lifting, body weight exercises, and even pilates or yoga stretches. This is why it is so effective. During the “work segment” you are pushing your body, and increasing your cardio and heart rate. Now when you take a small “rest segment” your heart and lungs are still working at very fast rate, and before they can start to cool down you kick them into gear and start performing that all out “work segment again.” When you drive your vehicle on the freeway at a relatively steady speed you burn some fuel, but not as much as when you drive around town having to slow down, stop, and change speeds constantly,. Your body works the exact same way at burning fat during your workout as your vehicle does for burnig fuel. So why not use HIIT to ignite your workouts and burn more fat than ever? Here is a simple example of a HIIT plan anyone can use, once you get the idea of it you can make your own workouts using exercises and time segments that work for you and your goals!

* Perform each exercise for 30 seconds, rest for 10 seconds. Do all 3 exercises in a row with only 10 seconds of rest inbetween each one, that is 1 set. Aim for at least 5 sets


Squat Jumps

Push ups

Leg lifts


What You Were Told As A Child Is Actually True

Everyone at some point in their life has been told “breakfast is the most important meal of the day”. It was true back then, and it is still true now. Whether your goal is to lose weight, or gain weight, breakfast is an essential part of that process. When we eat, our bodies instantly go to work, breaking down the food and using it for energy. If your morning meal is not full of the right nutrition, or you skip it all together, your setting your body up for failure first thing in the morning. Your breakfast should be heavier in carbohydrates than the rest of your meals because you just went up to 8 hours or more with nothing to eat, and your body needs nutrients. Starting off with a larger amount of carbohydrates then tapering off through ought each meal is a great way to end your day with a light dinner, which prevents unwanted weight gain. You will feel fuller in the morning, which will cause you to eat a moderate sized lunch, that will then cause you to not crave a massive dinner later in the day. If you couple this method with small healthy snacks in between meals such as an apple, almonds, or string cheese, your body will constantly have something healthy to breakdown and use for energy, and for repairing the muscle tissues that breakdown during your workouts. This will keep your metabolism running all day, which we all know is essential for burning unwanted fat. Now with all that said you need to put the right type of carbohydrates in your body, those microwaved breakfast sandwiches will absolutely not do. Whole wheat, or multi-grain bread is a great choice because both are known as complex carbs that will break down slowly, which is great because again, you will feel fuller for a longer period of time. Steel cut oatmeal is another great choice due to the high amount of fiber in each serving. Think of your meals as a pyramid, with breakfast being the largest starting at the bottom, and dinner which is going to be the smallest meal being at the top. Then scattered in the middle are those small snacks I mentioned earlier. This pattern of eating will ensure you feel less hungry throughout the day, that you are optimizing the efficiency of your metabolism, and promoting your over all brain and body development. There’s no reason not to spend a little extra time in the kitchen so that you set yourself up for a healthier day!

Busy Body Workout 

We are all really busy at times, if not all the time. Now this is normal, but it does limit us on how long we can spend working out, and  because of this a lot of people just don’t make fitness a priority. I typically have 25 to 45 minutes per day that I can spare for my workouts. So I have designed multiple fast and intense, yet simple and effective programs to get you in shape in less than 1 hour.  I’m going to share one with you today and I advise that you do it at least 3 days per week. It’s also a good idea to perform other lower intensity workouts, such as Pilates or light jogging, into the week as well. That way you’re putting in 4 to 5 days of physical activity, which coupled with a great diet will get you real results.  This workout can be done anywhere and requires no equipment so you have no excuses to not do this!

Push ups – 30 seconds

*No resting

Squats – 30 seconds

*Still no rest

Burpees – 30 seconds

*No resting just yet

Plank hold – 30 seconds

*Good job! Thats one set. Take 30 seconds to recover then do it again! Aim for a minimum of 5 sets, with a target of 10 sets. 

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