- Exercise & Fitness
The Rich Man's Gym No Equipment Required Workout
A Workout for People on The Go!
No time to workout? Need a quick exercise routine? What if I told you that instead of 20 minutes, you could get in a full body workout 2:30 minutes? You are about to be introduced to a morning workout routine that you can get in quick and easy and start your day on the right track.
I think it's safe to say that we all know that exercise is beneficial to us all regardless of age, health, or fitness level.
In my book, How to Stop Smoking Without Killing Anyone , I challenge smokers and non-smokers alike to find some kind of exercise they can do no matter what. Too old? Too sick? Not enough time? Forget about it! Get with your doctor (if necessary) and figure something out!
Here's a quote from the book:
"What if you can’t exercise?
I want to challenge you to somehow get beyond that can’t. Too old? Too infirmed or sick? At least consider checking out a gym and finding at least one machine that can “fit” your limitations. Or find the simplest of yoga poses, one you can do sitting down. Find a way to exercise even if just a little bit, but do it. The key here is getting healthier!"
So, this is the point of this Hub, if you're alive, you should exercise. Some how, some way.
In a previous Hub titled, "No Gym? No Equipment? No Problem!" I talked about the two biggest excuses I hear about not exercising. They are:
- "I don't have time to workout."
- "I can't afford to go to the gym."
When I'm not writing or working out, I'm in sales. I've been selling for 8 years now. One of the things I've learned is that there are different types of objections as to why a person won't make a favorable decision. Sometimes, and you'll hear Grant Cardone talk about this, objections are really just complaints or excuses. They're not actual reasons not to do something. One way to handle complaints or excuses disguised as objections is simply to remove it from the equation. Which is exactly what's going to happen here...
Use your Body
Since we've already brought up Grant Cardone once, we might as well continue on that pattern. For many years now he has advocated a "prosperity schedule" which is a daily itinerary of things you need to do daily to achieve prosperity and results for yourself.
One of which calls for 20 minutes of daily exercise before breakfast. Get it done, do it early, prepare yourself and invigorate your body for the day ahead. There's no reason exercise has to take 3 hours out of your day, you don't have to go to the gym to get in a workout and you certainly don't need any expensive equipment.
I think the word "Bowflex" is actually Swahili for "Very-Expensive-Coat-Hanger!"
All you really need is a little motivation and a whole lot of commitment.
See the Two And A Half Minute Workout
Interval Timer On Your Desktop!
- Online Tabata Clock - Workout Timer
Free online tabata timer! Use this workout clock while connected to the internet, or download it and take it anywhere. It also supports Tabata This.
Try This On
What if I told you that instead of 20 minutes I could get you done in 2:30 minutes?
You said you don't have time! So I've removed time from the equation. Now what? Here's what.
First off, make sure you're in decent shape to begin with. No medical issues or existing injuries. First warm up. Spend a few minutes getting the blood flowing. I recommend some Joint Mobility Drills. Check out Pavel Tsatsouline's Super Joints.
Are you ready and warm? Here we go!
- :30 seconds of Jumping Jacks
- :30 seconds of Deep Knee Bends or Hindu Squats
- :30 seconds of Burpees
- :30 seconds of Mountain Climbers
- :30 seconds of Push Ups
Now walk around and jog in place for 3-5 minutes to get your heart rate back to normal, do a little stretching, hit the shower and move on with your day and life.
Plugging this in to your unique fitness level
Remember 20 minutes or less TOTAL. If you're not ready for the 2:30 of non stop work, let's cut it up. If you can hack this, it's time to pick up a Kettlebell, learn how to Snatch and then look at the Vo2 Max Protocal or when not near a Kettlebell, look at stacking these exercises which I'll cover next. For now, look at doing as much work of each exercise as you can. Don't focus on reps. For this, you're going to focus on time. Now if you can't do :30 seconds of work, do 15 seconds and then rest for 15.
- For minutes 1-5 spend it warming up.
- For the work load, do as much work as you can in the :30 seconds and then rest for 2 minutes between work sets. Totaling 12:30 minutes.
- Reduce the rest periods until you can hack it in 2:30
- Spend 3 to 5 minutes cooling down and stretching
- Warm Up 5 minutes
- Just do it 2:30 minutes
- Cool Down 5 minutes
- Total Time: 12:30 minutes
- Warm Up
- Add rounds 'till you want your mommy or...
- Stack it! See my Hub on Stacking! But basically follow this set up
- :30 seconds Jumping Jacks :30 seconds rest
- :30 Jumping Jacks, :30 Deep Knee Bends, :30 seconds rest
- :30 Jumping Jacks, :30 Deep Knee Bends, :30 Burpees, :30 seconds rest
- :30 Jumping Jacks, :30 Deep Knee Bends, :30 Burpees, :30 Mountain Climbers, :30 seconds rest
- :30 Jumping Jacks, :30 Deep Knee Bends, :30 Burpees, :30 Mountain Climbers, :30 seconds Push Ups
- That was 9:30 minutes!
- Spend 3-5 cooling down and stretching.
Once you get this far, you'll be in some pretty good shape and then you can change it up any way you like. Defiantly look into the Kettlebell thing!
So there you go!
Time and equipment out of the equation. Completely. Now what's your excuse? Time to get to work!
Once you try this, let me know what you thought. Feel free to film it and put it up like I did and leave a comment below.
Thank you for reading and if you know anyone who might benefit from reading this, please send it their way!