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The "Perfect Workout"

Updated on June 10, 2016

Perfect???

So, the title caught your eye? I was really hoping to get your attention. The "perfect workout" has nothing to do with perfection. No, it won't make you look like Jillian Michaels or Tony Horton after one go round. What it will do is provide an alternative exercise routine when going to the gym isn't an option. The perfect workout is all about simplicity, convenience and effectiveness. It only requires your fitness gear, commitment and total concentration.

Let me give some insight. I normally workout during the lunch hour (Noon-1:00p.m.), it breaks up the day and pumps me up for the afternoon. (BTW, it also curbs the appetite... if ya know what I mean) On this particular day, I had no desire to go to the fitness center, jump on the treadmill or hit the weights. So I thought, what could I do right here, right now to get in a great workout. After some thought, this is what I came up with. It's uses bodyweight exercises and cardio, works every major muscle group (Chest, Back, Shoulders, Core, Arms and Legs) and it's kinda fun if you do it with conviction.

The "Perfect Workout"


*** Note: This routine is done as a "circuit" (doing each exercise in sequence), no resting in between ... the intensity is up to you!

** For you advanced fitness freaks... feel free to add Lunges or Burpees (Squat- Thrusts) to the mix.

~ 5 minutes of light stretching

~ 20 "perfect" squats

~ 20 "perfect" push-ups

~ 20 "perfect" crunches

Depending on how you feel ( listen to your body, it's a great guide ) complete 2-3 circuits. If your a beginner vary the repetitions to your fitness level. Don't burn yourself out, but make it challenging!

OK, you're probably asking " What's a perfect push-up?" It's simple. This is where perfection comes into play. Every exercise requires proper form to be effective. This is where meditation meets boot camp. Concentrate on every movement, keep your back straight, your core engaged and feel your muscles work. Be slow and smooth. Be Perfect! You'll experience a very satisfying burn after each circuit. The squats work your quads, hamstrings, glutes, calves and core muscles. The push-ups work the chest, back, shoulders, arms and, if done correctly, the core also. Obviously, the crunches attack the core muscles, which is the most important muscle group in your body. And, all three exercises address the core.

But, don't stop there! Now... grab your cap, sunglasses and enthusiasm. We're headed out for a 20 minute "power walk".

Power walking is what works for me. You can individualize the cardio portion of "the perfect workout" to your preferences. If you like running, go for it. If your a fitness walker, that works too! The main thing is getting in at least 20 minutes of cardio. To keep it fresh, have several routes to choose from. A change of scenery or a more challenging path ( i.e. hilly ) just adds to the workout experience.



The "perfect workout" is designed for simplicity (no weights, mats, benches or balls), convenience (any time of day, 30-35 minutes max of workout time) and effectiveness ( working all the major muscle groups and including cardio to give a total body fitness experience). It's great for all you extremely busy working professionals, stay-at- home moms or dads ( if they're old enough, get the kids involved) or home business entrepreneurs, who want an exhilarating workout, but either, don't have much time or the desire to run to their local fitness club. You, my friends, make the "perfect workout" perfect. By giving your maximum effort, and concentrating on performing the movements flawlessly, the "perfect workout" can be a powerful tool in your fitness arsenal.

Ciao!!!

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    • Jai Warren profile imageAUTHOR

      Jai Warren 

      7 years ago from Dallas, Deep Ellum, Texas

      Ahh, Shari. Try this, it really works... I've been doing it a couple times a week, it's simple, convenient and very effective. It's always a pleasure when you visit... glad you liked it. Thanks my dear, Ciao!!!

    • wavegirl22 profile image

      Shari 

      7 years ago from New York, NY

      Just when I need to really get my exercise routine on track my bestest bud comes through with a routine for me! Jai rocks it again!

    • Jai Warren profile imageAUTHOR

      Jai Warren 

      7 years ago from Dallas, Deep Ellum, Texas

      GmaGoldie, I know your an exercise guru... glad you found it helpful. Fitness doesn't have to be complicated... JUST GET UP AND MOVE!!! Happy Holidays. Ciao!

    • GmaGoldie profile image

      Kelly Kline Burnett 

      7 years ago from Madison, Wisconsin

      Jai Warren,

      Love all exercise - especially exercise you make simple. Great job! Great videos! Off to do squats and my ab crunches. Thanks!

    • Jai Warren profile imageAUTHOR

      Jai Warren 

      7 years ago from Dallas, Deep Ellum, Texas

      Bobbi, it's not hard at all. But, it will definitely get your heart rate up. Actually, it's a beautiful fall day in Dallas, so I did the "Perfect Workout" this morning. Glad you found it helpful... thanks, Ciao!!!

    • BobbiRant profile image

      BobbiRant 

      7 years ago from New York

      This is probably something even I could do, once I get off my dead butt, but it is great and does not look hard at all. Thanks for sharing.

    • Jai Warren profile imageAUTHOR

      Jai Warren 

      8 years ago from Dallas, Deep Ellum, Texas

      Glad to hear you're back into fitness. Working out doesn't have to be grueling. It can be as simple as bodyweight exercises and a vigorous walk... Thanks Pam, for the vote up! And, keep the workouts going, Ciao.

    • 2besure profile image

      Pamela Lipscomb 

      8 years ago from Charlotte, North Carolina

      I have just started working out again after a long while. Helpful hub. voted up!

    • Jai Warren profile imageAUTHOR

      Jai Warren 

      8 years ago from Dallas, Deep Ellum, Texas

      I love Power Walking! The great thing is, to power walk you have to have strong abs. So, wordscribe, I don't want any excuses, give me 20 crunches!!! Thanks for the visit and comment... Ciao!!!

    • wordscribe43 profile image

      Elsie Nelson 

      8 years ago from Pacific Northwest, USA

      Okay, this was bad to read after your "best restaurants in the world" hub. Now, I'm starving and feeling too lazy to exercise at all. Ugh. Anyhoo, this really is a great little guide you have here. I would be in the hospital doing too many of those crunches, though. I'm telling you, I have the WEAKEST abs.

      Anyway, I am with you about power walking. It's my number one choice for exercise. Really clears the mind.

      Great hub indeed.

    • Jai Warren profile imageAUTHOR

      Jai Warren 

      8 years ago from Dallas, Deep Ellum, Texas

      This workout will get your heart pumpin'! Thanks Hubpageswriter. Don't let age catch up on you... do the "perfect workout". Ciao!!!

    • profile image

      hubpageswriter 

      8 years ago

      This is a good hub for me. Age is catching up with me and it's awesome to discover workouts to increase metabolisms.

    • Jai Warren profile imageAUTHOR

      Jai Warren 

      8 years ago from Dallas, Deep Ellum, Texas

      Carolyn, I've always wondered how a food writer stays in shape. With all the tasting you have to do, daily/weekly/monthly, do you workout everyday? Thanks for visiting! Glad you enjoyed it, Ciao!

    • profile image

      Carolyn Jung 

      8 years ago

      I always find that mixing it up makes for a better, more effective and more enjoyable workout. And definitely try to take it outdoors once in awhile. Fresh air and a change of scenery really get your heart pumping in a good way. ;)

    • Jai Warren profile imageAUTHOR

      Jai Warren 

      8 years ago from Dallas, Deep Ellum, Texas

      SJ, for me, exercising is a way of life. Eight hours of sleep, three squares and a workout! If everyone would just take a break from their normal routine and MOVE! I'll guarantee their health will improve... Thanks SJ. :)))

    • ahostagesituation profile image

      SJ 

      8 years ago

      I didn't click the videos, but I like the tips, and like the writing, Jai! Writing will put weight on you, workout changes are great. Thanks, Jai!

    • Jai Warren profile imageAUTHOR

      Jai Warren 

      8 years ago from Dallas, Deep Ellum, Texas

      Prasetio, it's a great workout when you don't have much time or just want a break from your normal routine. Thanks, my friend, Ciao!

    • prasetio30 profile image

      prasetio30 

      8 years ago from malang-indonesia

      I am glad to follow your tips. I believe it will work for us. Routine is a good word for us to try this exercise. Healthy is above anything, right. Thank you very much. Very inspiring hub. Vote up.

      Prasetio

    • Jai Warren profile imageAUTHOR

      Jai Warren 

      8 years ago from Dallas, Deep Ellum, Texas

      Katie, your definitely a "workout freak" like me! Thanks for your kind words. The perfect workout is all about simplicity. Who doesn't have 30 minutes a day to get healthy? Always a pleasure to see you! Thanks again, Ciao.

    • katiem2 profile image

      katiem2 

      8 years ago from I'm outta here

      I'm all about the perfect workout routine. I love how easily this can be worked into any schedule. I stongly feel everyone should learn to form a habit of fitting exercise in anytime and anywhere they can, like having a meal, as must do everyday. I find working 20 minute work outs into my day morning, late afternoon and evening are habit now. It's amazing the things we can do while watching the evening news etc. Great piece!

    • Jai Warren profile imageAUTHOR

      Jai Warren 

      8 years ago from Dallas, Deep Ellum, Texas

      Keeping your motivation to workout consistently takes little changes, like changing where you walk, how fast etc. I would much rather be out in the fresh air, than in a gym on a treadmill. Thanks Lady E. All the best, Ciao!

    • Lady_E profile image

      Elena 

      8 years ago from London, UK

      I like this routine and the point you made about changing routes, while Power Walking. It's nice to have a change and to be out in the open once in a while. Great tips. :)

    • Jai Warren profile imageAUTHOR

      Jai Warren 

      8 years ago from Dallas, Deep Ellum, Texas

      Thanks GL, They're simple exercises, but every major muscle gets some attention. The cardio just rounds out the workout. I appreciate the ratings. Try the "perfect workout", you'll like it. Ciao!

    • Green Lotus profile image

      Hillary 

      8 years ago from Atlanta, GA

      I always like alternative workouts..especially ones that can be done at home:) Thanks! rated up and useful.

    • Jai Warren profile imageAUTHOR

      Jai Warren 

      8 years ago from Dallas, Deep Ellum, Texas

      Thanks Allan. It's easy, but very effective. I guarantee that the "perfect workout" will get your heart rate up! Glad you found it useful. All the best, Ciao!

    • Allan Douglas profile image

      Allan Douglas 

      8 years ago from Great Smoky Mountains, Tennessee

      A great guide Jai, and easy enough to do that anyone can fit it into their daily schedule.

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