So I have folks ask me all the time what they can do to get toned while either not having access to a gym, or maybe they just do not want to go with my preferred route of getting after it with a barbell. Well, I have some good word for you. You do not have to have anything fancy at your disposal and you do not have to lift weights to get a good toned body Everything you need is right at your disposal and will cost you little to nothing.
Folks, in the military it is not practical to PT your unit in a gym full of equipment so we would rise early and PT with calisthenics followed by a run. Access to equipment not required. When I worked as a Correctional Officer, we had inmates who also had no access to equipment such as when they were in lock down. What would they do? Calisthenics, I have seen inmates who were in lock down for months at a time that were still specimens of physical fitness because they used their body weight and still had means to improvise weights. One improvisation being the use of a plastic trash bag filled with water and then wrapped in a blanket to use as a weight for for curling and pressing. There are always things at your disposal for resistance training in almost any circumstance. Try saving a couple of 1 gallon milk jugs and fill them with water for a couple of ten pound weights, or close to it anyhow. You can always find something if you open your eyes to what is around you.
You do not need fancy or heavy equipment in order to lose weight and to improve your strength, appearance and over all health. All you need is the will to do so. Here is an example of a workout you can do that will be effective in getting you strong and fit. This will tone your body well, as long as you also eat right. Remember, while it is not necessarily impossible to out exercise a bad diet, it is difficult to do over an extended period of time.
Put on a good pair of sneakers and get yourself into some comfortable work out clothing and do the following at least four to five mornings a week. Give yourself a couple rest days either with two days in a row or separated. However works best with your schedule. I have not been one to workout early in the morning since retiring from the military, but if you do, then it is out of the way for the rest of the day. You can do this routine in an hour and get great results.
Spend a couple minutes stretching your muscles and getting loose and then;
- Push Ups, shoot for 30 or as many as you can in one set. Take yourself to failure when you r arms can no longer push your weight. Make it hurt.
- Jumping Jacks, perform 50 of these to get your heart rate up.
- Bent Knee Crunches, Do 25 to 30
- Diamond Push Ups, again aim for 30 reps or push until your muscles are burning.
- Jumping Jacks, for another 50
- Reverse Crunches for 25 reps
- Wide Arm Push Ups, Again, go until the lactic acid burns
- Jumping Jacks for another 50
- Sit Ups, for 25 to 30 reps
- Burpees, go for 30 reps or as many as you can get
- Run, go out and run for a minimum of 30 minutes. If you can not run 30 minutes, then run as long as you can and push it a little further every day you exercise. Even if the added distance is just to the next telephone pole.
If you do this simple exercise routine, you will build physical strength and cardiovascular endurance. Your body will become fit and toned. This exercise routine is tough to do at first, but you have to push through that first week and it will get simpler every day. Do not give yourself much if any rest time between exercises. Go straight from one to the next. If you can not do it all at first, just do the best you can to get at least a little of each exercise until you can.
I recommend this be done before breakfast in the morning, but you can do this routine anytime you want. Ensure you stay well hydrated and as with any strenuous exercise, make sure to consume protein shortly after you finish working out. A good protein shake following exercise can be as refreshing as it is good for the body.
Always consult your doctor before beginning any new physical fitness program.
4 Comments Add yours
This is an incredible workout for anyone who doesn’t want to lift. It will definitely do the trick!
Yes Ma’am it will.