No Excuses Total Body Workout

This workout requires little to no equipment, little time, and little brain power...which is perfect for me!  It's a full body workout that you can take with you vacations, or trips to the playground, and it is a simple set of 12 exercises that you repeat 2 to 3 times.  

It's a perfect workout for the times you can't get to the gym!  It's so easy to take with you and fit into your schedule, it's kind of a no excuses workout.  If you don't have a set of bands to use, no problem!  Follow the no equipment version of the workout below! (You can also order a set of the bands we use here) 

It will challenge your body, but not your mind or time schedule!   

Directions:  

•     40 seconds on/20 seconds rest   (modify intensity by decreasing times to 30/15 or 20/10) 
•     2 -3 times through circuit for advanced
•     1:00-2:00 minutes rest between circuits
•     12 minutes per circuit 

Equipment:

•     Bands or dumbbells   (Follow workout below to do with no equipment at all!)
•     Timer - We love the Seconds App on our phone 

Warm Up:  30 seconds each exercise

Jump Rope - Butt Kick - Jumping Jacks - High Knee Skips - Good Mornings - Squat to Kick  Lunges - Side Lunges

Band Workout:

1.   3 Pulse Sumo Squat (loop band just below knees with three pulses)
2.   Flutter Kicks OR Scissor Kicks
3.   Squat Band Walk
4.   Windmill Pushup OR Kneeling Tricep Ext w/ Bands
5.   Skaters
6.   Side Oblique Crunch OR Side Plank Crunch (plank on elbows round 3)
7.   Bicep Curls (video shows kneeling, but can be done in standing position)
8.   Split Squat Pulse (Switch legs halfway round 3)
9.   Jumping Jack OR Mt Climber
10.   Bird Dog (Switch halfway through round 3)
11.   One Legged Glute Raise with Band (Both feet down round 3)
12.   Rhomboid Pull

No Equipment Workout:

1.   3 Pulse Sumo Squat  (video shows with weights, do with no weights, add three pulses with each rep)
2.   Flutter Kicks OR Scissor Kicks
3.   Walking Lunges
4.   Windmill Pushup 
5.   Skaters
6.   Side Oblique Crunch OR Side Plank Crunch (plank on elbows round 3)
7.   Tricep Dips (using Chair, bench, or steps)
8.   Split Squat Pulse (Switch legs halfway round 3)
9.   Jumping Jack OR Mt Climber
10.   Bird Dog (Switch halfway through round 3)
11.   One Legged Glute Raise  (Both feet down round 3)
12.   Crab Walk 

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If you'd like to download a printable copy of both workouts to take with you, please fill out the form below. 

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