Some of the most common excuses that you will always hear from individuals who are trying to avoid regular exercise, is that they either don’t have a gym membership (can’t afford it, etc.) or they don’t have any spare time to allocate to gym duty.
These excuses are weak (just like an unhealthy body) at best. While going to the gym might be a good way to get a good workout, exercise is not exclusively synonymous to gyms. Here are just a few simple ways that you can get an exceptional workout, no gym required.
Walking lunges are a type of exercise that a lot of people shy away from because they can be extremely strenuous if not done properly. To start, you should stand upright with your chest up, shoulders back, and your feet apart from each other, parallel to the width of your hips.
You should then follow up from this stance by taking a sizable step forward, bending both of your knees until your rear knee is nearly touching the ground. Continue with your forward motion while alternating your legs. When you are in this position, your knee, hip, and shoulder should all be set in a straight line. If this is not the case then you should try taking smaller steps. You should aim for three to five sets of reps (20 reps per set)
Body Weight Squats/Air Squats
Air squats focus on your butt and legs, just like walking lunges. To begin, place your feet apart from each other at shoulder width (relatively tall persons may want to go a bit wider for best results). Next, angle your toes slightly outwards and (with your shoulders back and chest up) bend your knees while pivoting back into your heels.
This should be a controlled slow movement and you should come to a stop when you are at 90 degrees. Now, once you have done this, move back upwards with greater speed (do not hyperextend your knees). You should aim for three to five sets of reps (anywhere between 20 – 30 reps in each set).
Now this technique actually targets your entire body and for the best effects, it is probably best utilized between your air squats or lunges. You should begin with your belly pulled in tight and your wrists aligned under your shoulders, i.e. in a plank position.
Next, carry your feet upwards in somewhat of a running motion – don’t excessively strain yourself if you cannot carry your feet all of the way upwards (just do as much as you can). However, you should always ensure that you belly remains tight throughout the entire rep. You should aim for three to five sets of reps (30 – 40 reps per set).
While this is a simple technique that everyone has heard of before, it is still extremely effective. One thing worth noting, is that women who exercise will time and again either neglect or flat out refuse to perform this exercise. This is not a gender specific exercise, women benefit from this exercise just as much as men. If normal full body weight push-ups are too difficult, then you should try doing push-ups with your hands on an elevated surface.
You should start with your hands positioned slightly outside shoulder width. Then, while tightening your body, lead with your chest while moving in a downward motion. Finally, push away from the surface that your hands are placed on and then repeat the entire motion. Keep in mind that you should try to squeeze your shoulder blades together while letting your chest stretch. When you are ready to push back upwards, the force should lead from your chest, legs, and abs. You should aim for three to five sets of reps (10 – 15 reps per set).
Step-ups are well known for the fact that they target your lower body (especially your butt). Firstly, place one of your feet on a stable elevated surface – make sure that your weight is on the elevated foot (especially on the heel). Next, step upwards, making an effort to move straight up instead of traveling forward. You should then use your butt to ensure that the weight stays on your heel.
Follow this up by stepping down and performing the motion again with the same leg. Proper balance is key in this exercise, since your weight will need to successfully pivot on your heels. You should aim foe three to five sets of reps (with 15 to 20 reps in each set) per leg.
MHP Omega Strong
This facilitates mental strength and focus, as well as the lubrication of your joints. Best taken before going to sleep.
MHP Paleo Protein
The best time to take this is after workouts with a light healthy snack. It actually has no artificial sweeteners, instead it uses stevia as a sweetener. There is no dairy; however, there are egg white and beef protein sources.
This helps to boost your immune system, therefore it is greatly helps in preventing the contraction of diseases. Best to take approximately 1,000 IU twice a day with meals.