There are going to be days when you just don’t want to go to the gym. It might be raining, snowing or it might just be darn right cold. There are a lot of exercises that you can do at home to get an efficient and challenging workout on those days.
Here is a quick workout routine that targets your entire body in approximately 30 minutes without using weights or bulky machines.
Warm Up: Quadriplex or Opposite Arm and Leg
You need to be on all fours and raise your right arm and left leg at the same time and then do the same with the other side. I want you to do three sets in a row. Do 20 reps per side (non-stop, no rest). This workout will take approximately four minutes.
Abdominal Crunches Followed by Plank
Do three sets of 30 proper crunches and then immediately go into a full plank and hold that position for 60 seconds. Do this back to back with only 20-second rests between each set. This workout will take approximately five minutes.
Now do mountain climbers in a standing position. Get your knees as high and as fast as possible for 60 seconds. Do this two times in a row with only 30 seconds rest between each set. This workout will take approximately three minutes.
Push Ups and Full-Body Plank, ISO Hold
Do a pushup either on your toes or knees for three sets of 15 to 20 repetitions. On your last repetition, hold a full-body plank with a slight bend in your elbows for 60 seconds. Rest 20 seconds between each set. This workout will take approximately six minutes.
Standing Stationary Lunge Squat With Three-Second Hold Squats
Do a simple standing-in-place lunge with foot placement in front and back (proper positioning). Do three sets per side for 20 reps each. Immediately after this exercise, go into a regular squat. Every time you go down (eccentric phase), hold for three seconds and then come up (concentric phase). This workout will take approximately five minutes.
Supermans with Arms Straight Out
Do an Isometric Superman (arms and legs elevated with chest barely off the ground) and hold that position on your stomach for 30 seconds. Right after the 30 seconds, pretend that you are swimming, and do this movement for 60 seconds. Do three sets of this with a 20-second rest between each set. This workout will take approximately six minutes.
Rest. Cool down. You are done!