Scott Godwin - Fitness, Nutrition, Wellness
  • Blog
  • About
  • Bookstore
  • Subscribe for Free
  • Free E-Books
  • Services
  • Best of the Blog
  • Endorsements
  • The 12 Rules of Fitness
  • Models
  • Speaking Profile
  • Contact
  • 3.0 Fitness Personal Training VIP

10 Workouts You Can Do for Free with No Equipment 

6/29/2016

 
The fitness industry hauls in hundreds of millions of dollars a year while our nation battles with Mexico for the title of the “world’s most obese nation.”  Though this oddity is one of the many ironies we live with on a daily basis, it is one that particularly interests me.  It interests me because i love to get to the bottom of things and secondly I want to help you.
 
The truth is, you need absolutely zero equipment to be fit. This is a troubling myth, the belief that we need money and fancy equipment to be fit, because it hurts the people who need to be fit without spending money and it acts an excuse for all the rest of us- “I can’t go to the gym so I can’t work out.” 
 
Those of means can afford to devise more and more entertaining and expensive ways to stay in shape. There’s nothing wrong with that at all, I like taking yoga classes sometimes, and paying for martial arts, and I’ve been a member at many gyms.   Plus, I know that I deliver a valuable service to many many people who can afford training and coaching.  But those without means, without extra time, and without options need to understand that fitness is democratic- everyone can participate equally.   No equipment is necessary.
 
Here are 10 Workouts you can do for free with no equipment:

  1. Distance walk for an hour. If you can’t walk, then ride a bike.
    1. Pick a distance 2 or 3 miles from your home.
    2. Walk there and back
  2. Muscle Endurance Workout- 20 reps each, 2-4 sets
    1. Push-Ups- do them at various angles or against the wall or on your knees if you need to
    2. Rows- prone, on the floor
    3. Squats- bad knees? Hold onto something
    4. Crunch
    5. Bridge
  3. Sprints-10 Second Sprints. Can’t run? Bike
    1. Walk for 2 minutes
    2. Sprint 80% as fast as you can for 10 seconds
    3. Repeat 10 times with a 1 minute walk in between
    4. Walk 2 minutes to cool down
  4. Isometric or Static Exercise- 20 seconds each, 3 sets
    1. Plank
    2. Wall Sit
    3. Side Plank
    4. Arm Curl Hold
    5. Push Up Hold
    6. Sit Up Hold
    7. Bridge Hold
    8. Downward Dog
  5. Hill Intervals- 10
    1. Find a hill in your neighborhood
    2. Walk or jog up and down it 10 times
    3. Waive at your neighbors and ask them to join you
    4. Can’t walk or run? Bike
  6. Supersets- alternate back and forth between these exercises, 1-3 sets of 10-20 each
    1. Squats / Push - Ups
    2. Prone Rows / Planks
    3. Bicycles / Bridges
    4. Push Up Twist / Chair Dips
    5. Mountain Climbers / Lunges
  7. Jumping & Running
    1. Run or Jog in place 30 seconds
    2. Do 10 Jumping Jacks
    3. Walk in place 10 seconds to cool down
    4. Repeat 10 times
  8. Manual Labor-
    1. 1 or 2 hours per week: Start a project in your yard, help an elderly neighbor, or volunteer
    2. Good for the soul!
  9. Yoga
    1. Learn 6 poses
    2. Perform 5 breaths on each one
    3. Repeat 6 times each
    4. Can’t get in the floor? Do chair yoga?  You can find plenty of chair Yoga exercise on Youtube.
  10. Stairs
    1. Walk to the top of the stairs
    2. Repeat 10 times
 Bonus: Learn to shadow box, or to do kickboxing.  Turn on some good tunes and get after it for 12 3- minute rounds.  This will flat our wear you out!

Have a great week!
 

    Picture

      Sign up for my free "3.0 Health" Newsletter:

    Subscribe to Newsletter

    Categories

    All
    Fitness
    Nutrition
    Wellness

    Picture
    Picture
    Watch the
    Movement & Meaning Trailer
    :
    Picture

      Survey

    Submit

    RSS Feed

    Archives

    April 2022
    February 2022
    January 2022
    October 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    November 2020
    October 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014

Proudly powered by Weebly