At home workout

A big hello to everyone that's sitting at a computer! Which I will assume will be almost all of you, and a happy little bit late Halloween!  People ask me all the time - ALL THE TIME!!! - about workouts that they can do at home, or when they are traveling in a hotel or just don't have access to a gym.  So I am going to design one here that everyone and anyone can do on their own when in such a situation.

All you will need for this workout is some space, something soft enough to lay down on, a clock, stop watch or something else to measure time with, and some workout gear.

First things first: start with a


warm up
Do some walking lunges (or stationary if there isn't enough room) about 10 on each leg
:30 jumping jacks
15 squats
:30 running in place with high knees

Then go through a series of stretches. Try to hit most or all major muscle groups. (If I list every stretch along with how to do it, as well as every exercise, this post will be super duper long.) If you don't know any stretches ask someone, Google it, or watch some old ESPN or Jane Fonda fitness shows.

This should be sufficient to get you warm; now down to business. 

The workout

Max effort push ups. This doesn't mean do 10 or 20 and stop, this means AS MANY AS YOU CAN, until you literally cannot get up to the top of your plank position. Do them from your knees if you have to, or on an elevated surface such as a coffee table or side of a couch.

Plank Facing down, then side plank on each side 1:00 each.

Mountain climbers 1:00.

Russian twists 1:00

Squat jumps 20 reps.

Lunge jumps 20 reps.
Hop on one foot 1:00 each foot
Jackknifes 20 reps
Supermans 20 reps using the front and back of your body at the same time, then hold for :30 immediately.
Wall squat 1:00
Hamstring bridges 30 reps.

If you are unfamiliar with these exercises, again use the Internet as a reference. If you cannot do the prescribed amount of time or reps, break it up and work your way to the number provided in smaller sets.  Go through the list of exercises at least 2 times, or more if you have the time and desire!

Until next time peeps, Embrace the Burn!!!