If the reality of your life has left you with no time or access to a gym, you may be asking,
"What do I do if I don't have the time or money to join a gym?"
If you've followed me long enough, you know that all of my programs are designed to be successful WITHOUT an expensive gym membership. In fact, you probably also know that I've recently relocated my family to a very rural town, and the local gym is over 30 minutes away (yikes). I do have access to a hardware store, and groceries of course, so I've found some resourceful ways to improvise.
First and foremost, I am a firm believer that that the best forms of exercise use resistance training and your own body weight. These exercises are extremely effective in working all parts of your body, especially your core. I also believe when you properly follow the Beyond Diet lifestyle and meal plans, you truly only need 15-20 minutes of exercise a day to keep yourself lean, healthy and in shape.
Use the following Body Weight exercises when you don’t have access to a gym:
- Plank! - There are many videos available on the Internet that can show you the variations of planking that can keep you in tip top shape.
- Alternate knee to chest
- Alternate knee taps
- Tap wide, tap together
- Alternate raising one arm forward at a time
- Alternate heel to the ceiling pumps for great glutes
- Stair climb - Most homes have stairs, or a nearby hill or incline. Make a practice of taking them two at a time (focusing on proper lunge form) 10 times a day throughout your day.
- Trampoline - Do you have access to a trampoline or rebounder? Put in your ear buds and jump and squat your pounds away. You'll be amazed at how quickly this fun throwback kid's toy can get your heart rate up and sculpt your legs, butter, and thighs.
- Become a Ballerina - Find a counter, deck railing, sofa table, or any other stable surface that is approximately hip or waist height. Find First and Second Positions (heels together, toes apart / heels apart, toes apart) and plié squat your way to a tighter backside. Don't forget the SQUEEZE!
- DIY! - I've learned over the years that homemade equipment can be just as effective as the store-bought stuff.
- If you don't have access to dumbbells or kettle bells, try filling empty milk jugs with water, rice, dry sand, or wet sand for different weights. Lift them overhead, do arm circles and tricep raises, etc.
- Fill an old basketball with sand (you'll need play sand and a funnel) to create your own medicine ball.
- Use flexible rubber tubing, found at the hardware store, to improvise resistance pull exercises. Step on the tube for bicep curls, shoulder raises, and stretching maneuvers.
- Anchor a garden hose in the center, creating two equal-length sections. Fill hose with water or sand, and seal the ends. Use the hoses to simulate battle rope exercises.
And last but not least, don't forget the value of a good walk! Keep your arms pumping and move those legs and hips. The combination of large muscle and small muscle movements is the way to maximize calorie burn. Studies show that 20 minutes of walking a day can lift your spirits, improve your health, and jump start your social relationships (take a friend, meet a friend, make a friend!).
Don’t let lack of gym access or lack of funds be the reason you wait another day to take back your body and your health. With these easy, no-fancy-equipment-required exercises you can do EVERYTHING that those complicated machines can do…from the comfort and convenience of your own home.
What are you waiting for? Let’s get moving!