I work out a lot. If you’ve been hanging out around here at all, that’s abundantly clear at this point. However, to begin a transformation you don’t have to hit the gym 5 days a week and pound out 32 sets per session. BUT if you want to get fit and change the shape of your body you do have to start somewhere. That somewhere doesn’t have to be a gym, however, and you don’t need any equipment to get started.
All you need is a can-do attitude and consistency over time to see results and gain the much-needed confidence you’ll use when you decide to get really serious, which I know you will! That’s it. Truly. We’re talking 2 simple exercises, 3 times per week: squats and push-ups. No whining about space or place or time or money. You can perform these moves in your home, hotel room, condo parking space or on the dirt road leading up to your quaint family farm in the country (though I’d personally find more satisfaction in a green pasture). Wherever you are, I know you can scrape together 15-20 consecutive minutes in a day. No excuses!
SQUATS 4 sets of 8
But squats are HARD and I don’t have a rack or a bar or…..the list goes on. You WILL squat, get over it. Squats are hands down the most comprehensive and REAL compound exercise you can perform for your lower body, and they also help with balance and flexibility. Most of us dropped squatting on a regular basis for everyday movement when we reached adulthood, so if you’re just beginning, the bodyweight squat is your first step. PLEASE take a moment to review the proper form for this exercise – Adam does a splendid job of describing it in super-specific detail here. So, see? Not so intimidating, and you’d be surprised just how challenging this move with no weight can be. Once you get your form down for 4 sets of 8 you can begin adding to the challenge – detergent, cockapoos, small people and eventually big people. Be creative and find some good weight to get under!
PUSH-UPS 4 sets of 8
I know you know about push-ups. They are THE upper body exercise. Another compound move that works the chest, arms, back, shoulders, even your core. You may be thinking that there is NO WAY you can do a regular push-up right now. That’s OK. I was once there too, so be brave. There are many variations of push-ups and a solid progression path for beginners. If you haven’t worked out in a while or lack substantial upper body strength, you can begin by pushing against a wall. When you feel accomplished with these you can move on to knee push-ups and beyond. Please check this article for excellent details on proper form and how to get started. Once you’ve graduated to a full push-up, check Lee Hayward’s video for some ideas on how to keep progressing!
So there you have it, 2 powerhouse moves you can master all by yourself, in the comfort of wherever your happy space may be. Do me a favor and take a stab at it. You may just surprise yourself, so I urge you to come back here and let me know what you think!
EXTRA CREDIT If you’ve got some gusto and want to ratchet things up a notch, try incorporating the slightest bit of clean eating, along with this workout for even quicker results!