Ask Mina: I hate the Gym- Alternative Workout

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“I hate the ‘gym’ feeling so I usually just go on long runs for a workout. What else could I be doing that doesn’t involve a gym?”

I totally understand not wanting to go the gym. To be perfectly honest it isn’t 100% necessary either. There are plenty of things you can do to get in shape without having a gym around. The main techniques you would want to focus on are resistance training exercises which use the body’s weight as it’s own resistance. Using the body’s own weight is not only effective but also much safer as you’re less likely to get injured lifting your legs against gravity vs. lifting a 100lb dumbbell. Surprisingly, however, if you do it right, both ways are equally as effective. The following exercises are a mixture of knowledge from my weightloss course back when I was younger as well as techniques I have accrued through the years:

The Workout
1. Jump Squats (30 reps- Start in a squat and jump high off the ground- bending your knees as you do)
2. Pushups (30 reps-  Lay against the floor and place your arms shoulder length apart
3. Jump Tucks (10 reps- Similar to the squats, jump high off the ground and bend your knees in the air and grab your ankles)
4. Stepups or stairs (20 reps- Find a staircase and do several flights of stairs or find one step and proceed to do an up-up-down-down pattern)

5. Forward lunges (30 reps- Walking Lunges forward
6. Tucked-elbow pushups (20 reps- Place hands a little inside the shoulders and tuck your elbows close to your chest during the pushup)
7. Prisoner squats (15 reps- Squat with wide legs, making sure to keep your knees behind your toes.
8. High Knees (40 reps- This is basically running in place, but make sure to keep your knees in front of you. You can tap your knees with your hands if that helps.)

9. Burpies (10 reps- these are arguably the most difficult- you can do it!! Difficult to explain so just look at the video attached)

Examples:

Jump Squats

Jump Tucks

High Knees

Burpies Video- you can also drop to plank position instead of dropping all the way to the ground. 

This workout is set for a pretty fit person so feel free to dial back a few of the reps. No weights? No Gym? I'm sorry, but no excuses- now do it. 

Health tip: Make sure you have sturdy shoes. When you workout without the proper footwear it puts you at the risk for damage to your shins and ankles, etc. If you've had your running shoes for a while (more than 2-3 years) or have put more than 300 miles on them, get a new pair!