Author: Nancy Callaghan
Over my 14 years of being in the fitness industry, I’ve trained many people from politicians to athletes to business executives to busy mums. During that time, I observed that no matter who we are, we all come up with the same reasons to not workout. I’ve heard every excuse in the book. I’m sure you know what I mean.
“I work full time”
“I’m too busy”
“I have kids”
“I hurt my foot”
“I can’t afford it”
“It takes too long”
“I’m not fit”
“I don’t have the space”
…..and the list goes on.
I think our general perception of ‘fitness’, ‘getting fit’, or ‘training’ is that it takes hours and/or we have to pay for it to be any good or worthwhile (e.g. gym/personal trainer/classes).
I want to change that perception. We are so lucky today to be thrust in the world of social media. Yes! Lucky! Sure, it has it’s downsides but how easy is it to Google a fitness workout or search hashtags on Instagram? e.g. #workoutsunder20minutes #workoutsathome #bootycircuit #busymumworkout #allfitnesslevels #beginnerworkouts and so on.
However, information overload is real and it’s easy to get confused and not know where to start and I think that’s another reason why people just don’t bother. So, I’m here to simplify things for you.
It doesn’t matter really in the grand scheme of things, what workout you do at the end of the day. Just START. Have you ever heard of the saying “Day one or one day?”. Regardless of your barrier to training, it is possible to fit it in your life. Short on time? I got you! Have no space? I got you! Can’t afford the gym? I got you! Just because ‘Mark’ fits in 2 hours of weight training everyday and looks shredded doesn’t mean you have to do the same to achieve the same result. As always, there is usually more than one way to reach the destination.
So, let’s work!
Below are a few examples of workouts based on my style of training when I’m short on time. I haven’t trained in a gym since 2009! I’m a busy mum of three, I run two businesses and I do EVERYTHING at home (sorry hubby, but you know it’s true he he). I can personally come up with countless barriers to training everyday if I choose to, but I choose to change my mental focus from negative to positive and find ways to crush those barriers. And so can you.
Barrier: “I have no equipment”, “I don’t have time”
Workout 1: Full Body – Zero Equipment – Anywhere – 20 Minutes
Warm Up: 30 seconds x 2 rounds
Jumping Jacks
Ski Jumps
Butt Kicks
High Knees
Opposite Hand to Opposite Foot
AMRAP (Complete As Many Rounds As Possible in 20 minutes)
- Squat and Lunge Complex – 10 reps each side
- Commandos – 10 reps
- Surrenders – 10 reps
- T Push Ups – 10 reps (5 each side)
- Curtsy Lunge to Squat Jump – 10 reps total
Rest as needed. Record your rounds. Beat this score next time.
Cool Down: 5 minutes stretching
Barrier: “No anchor point for my bands”
Workout 2: Banded Circuit (No anchor point required) – 20 Minutes
Equipment: Resistant Bands and Booty Band
Warm Up: 5 minutes warm up as in workout 1
Circuit: 40:20 work to rest ratio (i.e. 40 seconds work: 20 seconds rest each exercise)
Round 1
- Squat Pulses
- Crab Walk
- Frog Pumps
- Bicep Curl to Shoulder Press
1 minute rest. Move on to round 2.
Round 2
- Donkey Kicks (left leg)
- Donkey Kicks (right leg)
- Kickbacks (left leg)
- Kickbacks (right leg)
1 minute rest. Repeat rounds 1 & 2.
Cool Down: 5 minutes stretching
Barrier: “I don’t own a cardio machine”, “I can’t go outdoors to do cardio”
Workout 3: HIIT CARDIO AT HOME – NO MACHINES – 20 Minutes
Warm Up: 5 minutes warm up as in workout 1
HIIT: 30:30 work to rest ratio (i.e. 30 seconds work: 30 seconds rest each exercise)
- Pop Squats
- Mountain Climbers x 4; Plank Jacks x 4
- Burpees
- Seal Jacks
- Squat Jump to Squat Triple Pulse
1 minute rest. Complete 3 rounds.
Cool Down: 5 minutes stretching
Barrier: “I will never do a great workout with dumbbells only”, “I can’t get to a gym to use weights”
Workout 4: Dumbbells Only – Under 20 Minutes
Warm Up: 5 minutes warm up as in workout 1
Supersets: Complete superset A1, A2 as many rounds in 5 minutes. Take minimal rest. Rest 90 seconds before moving onto superset B1, B2 and repeat.
A1: Renegade Rows – 10 reps (5 each side)
A2: Squat Thrusters – 10 reps
B1: Deadlift to Upright Rows – 10 reps
B2: Russian Twists – 10 reps (5 each side)
C1: Narrow Push Ups – 10 reps
C2: Poliquin Raises – 10 reps
Cool Down: 5 minutes stretching
Barrier: “I don’t know which lower body workout to choose”
Workout 5: Try this – Booty Gainz
Warm Up: 5 minutes warm up as in workout 1
Supersets: Complete supersets e.g. A1, A2 with 90 seconds rest between sets.
A1: DB Hip Thrusts – 4 sets x 15 reps
A2: DB Reverse Lunges – 4 sets x 10 reps each leg
B1: DB RDL (Romanian Dead Lifts) 1 ¼ reps – 3 sets x 10 reps
B2: DB Goblet Squat – 3 sets x 10 reps
C1: DB Bulgarian Split Squat (Glute Focused, large stance) – 3 sets x 10 reps
each leg
C2: DB Squats Heels Elevated – 3 sets x 15 reps
Finisher: Banded Crab Walk
Banded Glute Bridge
30 seconds each exercise; no rest; 2 rounds
Cool Down: 5 minutes stretching
Enjoy!
Change your mentality. Change your focus. Change your vision. CRUSH THOSE BARRIERS. #YOUCANDOIT #YOUGOTTHIS
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Blog Contributed By Nancy Callaghan
Nancy Callaghan
Nance Fitness AUS
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