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Bodyweight Workout

For those times when you just can't manage your normal exercise routine use this minimalist 15-20 minute workout to stay in shape. It's also one of my favorite hotel workouts if you are traveling (you can do it in your room if you don't have access to a gym).

This is a great bodyweight circuit that you can do anywhere.

Perform - 6-8 rounds (no rest between movements).

  1. Hand Walk x10

  2. Reverse Lunge to Squat x10 ea.

  3. Plank w/ Cross Body Knee Flexion to Lateral Plank x10 ea.

  4. Frog Pumps x30

  5. Knee Grabs x30

Rest 45-60 seconds between rounds.

Workout notes: Hand Walk - Want to increase the challenge? Add a pushups ad the bottom of walk.

Before you start, don’t forget to do a dynamic warm up to get your body ready for the workout. Make sure to increase your blood flow and get your muscles warmed to avoid injury.

Takeaway: Moving everyday is important. Movement can be simple AND effective.

Why this plan works:

  1. Requires minimum time and no equipment, so you can do it anytime anywhere.

  2. Uses compound exercises - big muscles , big range of motion - so you get more out of each rep.

  3. Maintains joint and tissue health.

  4. Helps you avoid all-or-nothing downward spiral of feeling off-track with your fitness.

  5. Gives dietary sugar a purpose, mitigating chances of increased fat storage or weight gain

  6. Keep stress in check.

To make sure you have your stay-in-shape plan available next time life gets hectic, download the infographic and print a copy. Want to learn more?

As with anything in life, knowledge is not useful if it is not applied (it’s only “potential”). Most people know that exercising, sound nutrition, sleep, and stress management are important for looking and feeling better. Yet many people still need help with a structure and accountability for applying that knowledge in the context of their busy lives. That’s why we work with Chicago Fit Performance clients to help them lose fat, build lean muscle, get stronger and improve their health. If you are looking for coaches to help you change your body and lifestyle? Apply for a STRATEGY SESSION HERE (no strings attached other than you’re serious and committed to making a change) and go over where you are, your goals, and the steps needed to get you to your goals.


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