What to do when you can't get to the gym
This article is dedicated to all those people who can't make it to the gym, for whatever reason that may be.
- Perhaps you've got kids
- Maybe you have moved further away from the gym you signed up with
- It could be that you can't afford a gym membership
Whatever the case, I want to outline and provide you with some very reasonable and productive ways to work around this.
No excuses. Just solutions!
As we progress, you will see that there is actually a LOT of things that you can still do, without the use of a commercial gym.
You will also receive 2 FREE workouts which you can do at home, requiring minimal equipment.
What you will need to understand firstly, is that just about everyone over-estimates how much equipment is actually required to get a good, solid training session in.
They think they need the lever machines, the unilateral machines (single-limb), every weight on the Dumbbell rack, and a squat rack. Oh, plus the bench press. Because, every Monday (International chest day).
That is overkill!
Now, don't get me wrong. Having that stuff is great! But, oftentimes it is a luxury and we don't always need luxury. We just need, enough.
Body-weight (BW, for short) training is a great way to get around the fact you may not have any equipment.
But for some reason, people don't see it as being effective. Or, that they are too 'advanced' for performing BW movements.
I've been coaching for almost 10 years, and believe me, people NEED to do BW training.
If you cannot master a simple BW squat (as shown), you have no business loading it and performing it with weights.
We are going to outline just a handful of the potential exercises which you can have at your disposal, just through BW training;
- Squats
- Lunges
- Push-ups
- Chin-ups or Body Rows
- Burpees
- Mountain Climbers
- Planks and variations
- V-ups, Hollow HOLDS and Supermans
Now, you're telling me you can't get an effective workout in with those exercises?
Buy a skipping rope and a small step, or box and you have just given yourself another bunch of options, with varying heights!
What else do you really need?
Below, I will outline 2 sample workouts which you can use as a great solution to get exercise in, with minimal equipment.
Workout #1
Click the exercise for video links on how to perform them safely and correctly
THEN, complete 10-30min AMRAP of the following;
AMRAP stands for As Many Rounds As Possible. Decide how many minutes you want to exercise for, and then you will aim to complete AMRAP in the allotted time.
Record your score: With full rounds, plus any additional reps completed.
Workout #2
Click the exercise for video links on how to perform them safely and correctly
THEN, complete 3-5 rounds of the following. Resting as needed, throughout
- Run 200m
- 3-5x Plank Get-ups
- 8x Supermans
- 10x Squat Jumps
- 20x Bicycling
- 50x single skips
You can even add in a bit of a finisher!
if you still have energy left in the tank.
Have a clock set for 1 min and complete MAX reps of the following;
You are really only limited by your imagination, with regards to how many different types of training you can do.
There are almost endless amounts of exercises, rep schemes and ways which you can get a good training session in.
With that said, if you are unsure of HOW to perform some of these exercises, or want to expand your repertoire, feel free to check out and SUBSCRIBE to our YouTube channel. We are creeping towards 550 videos, as of writing this!
"There's more than one way to skin a cat", they say.
Which means, that there is a always a way to get something accomplished.
You can keep the budget low AND still get work done. Go buy a skipping rope ($4), a small step (Or even use a chair) and just make do with what you have.
Stop waiting for the perfect conditions, or best set-up. Because, it will never arrive.
The perfect time to start, is right now.
Until next time,
Do what you can, with what you have!
Jesse
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