I don’t enjoy gyms at the best of times. If I go, I’ll try to find a private one with as few people as possible. I just don’t see the fun of being in a gym with many sweaty people around, working out, and breathing the same air.
It’s not a healthy environment, especially during these challenging times.
That’s the main reason I focus on using my body as my gym, at home, or in nature. I have complete control; I’m flexible with my exercises while breathing clean air and not facing too many people.
Going at it alone (or with your partner/family) is the absolute best way to go for now, with your health being priority No 1.
Worried you might lose your form?
There’s no need to be concerned. There are so many great natural bodyweight movements, it’s almost endless and fun! Once you understand the immense number of exercises and different types of workout routines using only your body, you’ll be amazed and happy!
Here are several more great benefits of bodyweight training:
- You learn how to use your body effectively
- Risk of injury near zero
- It saves money and time
- Can be performed anywhere, anytime
I enjoy those freedoms and not having to worry about where the next gym is, especially when traveling.
Let’s get to the routine.
1. Negative Push-Up
Get down into the classic push-up position; go down and stay down as long as you can.
2. Plank
From there, move into the plank position and hold for your maximum time, aiming for at least 1 minute.
3. Down-Dog Stretch
Go into the down-dog yoga pose with your legs straight and keep this stretch for a good minute — a very effective lower backstretch.
4. Cobra Stretch
Get into the cobra position, arms and legs straight, and look up and back as far as you can. Hold for 1 minute. This one is a great core stretch and shoulder-strengthening exercise.
5. Downhill Position
Adopt the downhill skiing or “tuck” position, sway from side to side, then jump up as high as you can and back to the swaying downhill position. Keep going for 1 to 2 minutes.
6. Handstand against a wall
This exercise is for the advanced, but anyone can learn it with practice and determination.
Find a flat empty wall facing the wall, face the wall and place your hands shoulder-width on the ground, with around 1 hand-length distance to the wall.
Now position one leg forward and one leg back, so you’re in a sprint starting position. From here, use all your power to accelerate up with your forward leg and touch the wall with your back foot. Then, touch the wall with both feet and hold this position, with your arms straight and elbows locked, for your maximum time.
I know it sounds complicated, so I’ve included an instructional video.
If you aren’t comfortable with the handstand, leave it aside and go with the other 5 movements.
One set shouldn’t take longer than 5 to 7 minutes. The key is that you go from one position to the next without resting and hold each until muscle burn sets in.
Rest for 2 to 3 minutes after the set and repeat 3 to 4 times. A super effective 3-set session is done in only 15 to 18 minutes!
Once you’ve completed one set, you’ll see how tough this is, and if you manage to knock out 3, you’ll have completed a super-powerful bodyweight strength-training and stretching session.
Rounding it up.
Home or outdoor micro workouts are fun and easy to learn, plus super effective, and efficient.
Spending less or no time in crowded gyms or other training facilities is without a doubt a better choice for your health at this time.
You needn’t worry about losing form, as if you perform this routine correctly, you’ll build lean muscles and burn fat without the risk of hurting yourself.
I see this as a wonderful beneficial workout method that can be practiced anywhere, whenever you like, plus you save time and money!
It’s a clear win-win for me.
Stay safe and healthy, folks.
Thanks,
Rob
