Some of the most common reasons people don’t exercise is because they don’t have access to a gym, can’t take time out of their day to go to one or don’t enjoy the gym setting.
But you already have the best piece of exercise equipment money can buy: your own body. And it only takes around 30 minutes to complete an exercise routine which will train all of it.
Begin by performing a range of dynamic stretches to prepare your joints and warm up your muscles. You want to avoid static stretches, as these can decrease your performance.
With each stretch below you want to start small and gradually increase until you are at your full range of movement, then go smaller and smaller again until you’re at a stop.
Don’t push yourself beyond a comfortable range of movement – you don’t want to injure yourself before getting into the real exercise!
Continue cycling through these stretches with no gaps in between for five minutes, prioritising areas of tightness.
This sequence of exercises provides a full body workout without any additional equipment. It might take you longer than 20 minutes at first, so aim to complete the routine rather than finish under time.
Once again, don’t push yourself beyond what is comfortable. Some muscle ache is encouraged, but stop the moment you feel any sudden, sharp pains.
Each of the following should be repeated in sets of 10-20 depending on your capability, repeated three times.
The cool down is an often neglected but essential part of your exercise routine which helps to reduce stiffness and post-workout pain. Like the warm up, these are a sequence of dynamic rather than static stretches.
For each of these you should gradually slow down the pace while holding the stretches for longer.
Once your heart rate is back to normal and your muscles are feeling nice and loose, give yourself a pat on the back – you just completed a full body weight workout! Now you have no excuse not to get fit.
This complete body weight exercise is an essential part of your fitness tool kit. And it’s not just for beginners; I use it myself if I don’t have access to my usual equipment, such as when I’m on holiday.
If you want a demonstration of how to do a complete body weight exercise routine, with the added benefit of personalised exercises for your fitness level, book an appointment with me now by emailing email@example.com or calling 0207 937 1628.
BSc (Hons) Degree in Sports Science and Biology
Functional Trainer, AAPI Pilates Instructor, Ski instructor