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Let’s say you was travelling on a plane and it crashed, leaving you on a desert island. Or perhaps you’re on a business trip and your hotel does not have a gym. Or maybe your home gets buried under 40 foot of snow and you can’t leave? How are you going to train in these scenarios? Well fear not, if you’re like myself and you are a fitness addict, below is a very simple and effective programme that would be a great alternative to working out in the gym.
- Prisoner squats-stand slightly wider than shoulder width apart with your hands either on your temples or crossing over your shoulders. Squat down to parallel, keeping your heels on the ground whilst maintaining a straight back and keeping your head looking forwards at all times.
- Push up-get yourself into a push up position (knees on the ground if you are not strong enough) with your hands shoulder width apart. Lower your chest until its just off the ground and use your chest and arm muscles to drive yourself off the floor.
- Jumping split lunges-lunge forward on one leg with the lead knee just off the ground, hands by your hips or crossing over your shoulders. Then quickly ‘jump’ to switch your legs over then repeat. That’s one rep.
- Dips-grab yourself a chair and go behind it, placing your hands on the edge of the chair. Place your legs forward and keep them nice and straight in front. Lower your arms until your armpits touch the seat. Repeat
- Mountain climbers-starting off in the push up position, place one knee until it touches your elbow then quickly switch over. That’s one rep.
- Planks-start off in the press up position but with your elbows together and touching the ground. Make sure the back of your head, butt and heels are all aligned. Tense every muscle in your body for 30 seconds-one minute!
Try this as a circuit for 15-20 reps each (planks for time 30-1 min) without rest for 4-5 circuits. Rest one minute between sets. Once you get better, you can try each exercise for time (i.e. 40 seconds on, 20 seconds off for each exercise). Whatever you choose, the workout should last no more than 20 minutes. Don’t be fooled by the simplicity and duration of this workout though: I’d like to say that I’m fairly advanced in term of my fitness but even I will be hanging after 3 circuits!
How do you keep in shape when going to the gym is not an option?
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