No Equipment Full-Body Workout

Are you tired of all those advertisements saying; you have to buy this equipment  or you will never get a full toned body? While some of these machines may work, they are super expensive! But honestly you can get the same results if not better with this quick workout I've put together to tone every muscle (or close to it) to get you feeling your best and looking it too.

Why workout?  Tests have shown that when a person (male or female) is physically fit, they feel better overall, have a stronger immune system, sleep better, and have higher self esteem. Now who wouldn't want this? It only takes 20 minutes for a full workout a day, 2 hours a week. I have created this to be the shortest possible full body workout to fit around everyone's busy schedules these days.

**I am not some kind of salesman trying to sell you guys a product or book or anything it is just a quick  workout i have created after being fed up with all the steroid popping body builders trying to sell the public "their" products.**

Step 1 What you need:

-Shorts
-Shirt 
-Water
-Yourself, with a committed, determined mind.

If you have at least the 3rd one (you can workout naked, whatever floats your boat.) you will have enough to start this out.

Some people go for a light jog or run before they exercise this is entirely up to you, personally I don't, but it does get you blood flowing and works your muscles more.

Comments

[Takashi_Nanami]

For the leg lifts you could also just put your legs up in the air and have someone else push them toward the ground, and you keep them off the ground and bring them back up. Doing this can help you work out your sides too, just have them push your legs to each side. ^-^

[aabakan]

Doing those at your weight may be easy but not when u are 200+ pounds :/

[Emsaid]

I would say try to do the whole work out but maybe make it easier like push ups on your knees, planks on your knees, leg lifts with your legs bent ad so on and once the whole work out gets easy then bump it up and make it harder for yourself

[phand124]

i am 200+ pounds and i do some similar workouts like this on top of taking karate and fencing classes... your weight and strength level are nothing tthat should stop you... if you push yourself and are motivated you can do things like this and even more... i was doing 500 pushups 1000 situps running 6 miles and doing other things like pullups and tricep dips a day for like three months....

WARNING!!!! if you attempt to get of your couch and do the kind of workout i described without prior training, you will seriously hurt yourself!!! it took me six months to build up that kind of strength and endurance, i also was not doing the pushups and situps in one set, broken into ten for each exercise.

[The Bike Guy]

you can always change the routine however you would like (make it shorter, longer) this is just what i use, if you would like to know anymore information just ask im willing to help.

[freakyqwerty]

Why after?

[phand124]

its good to styretch after you warm up before you do a heavy workout it wil keep you from pulling muscles and hurting yourself... but its important to stretch after you workout so that your muscles do not get tight afterwards... like i said up above i have done heavy workout with exercises like these before and now do karate and fencing... i make sure to stretch everytime, once you get an injury from not doing it your not likely to forget

[The Bike Guy]

there was recently a study people did and in fact stretching before loosens your muscles and decreases your performance, many people still do it before its just a personal thing.

[Great Wight Ninja]

As I recall, from a study my college gym instructor directed us to read, (quite possibly the same one) doing dynamic stretching before hand is better for your muscles than static stretching.

For the less informed, what I mean by that is that doing the same or similar motions to those you expect to be doing in your exercise/activity, but at a low intensity, is a better warm up for your muscles than sitting and pulling your limb to the limit of your range of motion. As a concrete example, if you are doing just about any sport, a warmup jog is great because you will undoubtedly be running and will as likely be sprinting as well. Other good stretches that are specific to muscle groups are plentiful enough to warrent an ible of their own.

Since the exact reasoning for why dynamic is better does not come to mind, I am not going to speculate or hypothesize why this is the case. For those who are interested Google is your friend.

If I remember, I will hunt down the email I got it in, but I have to leave the computer I am currently at and have plenty of time to forget.

[freakyqwerty]

Oh right that makes sence…

[TheJenx]

Situps are actually pretty bad for your back. Crunches are easier on it, but it's still best to stick to planks and other core exercises, especially if you have any back problems. Great routine other than that, though!

[The Bike Guy]

you know id never thought of that good point, thanks.

[Merterm]

i find your routine wonderful because i have to maintain some muscles, i don't do to much sport.. Thank you for this instructable :D

[The Bike Guy]

well thanks (: and i guess your welcome