Full Body Workout Program - No Equipment – Every Day!
Updated: Apr 15
I wonder what your initial reaction was when you read the heading “Full Body Workout Program - No Equipment – Every Day!”
As a Personal Trainer and avid fitness enthusiast I am constantly researching to optimize healthier lifestyle strategies and programs for my clients and myself. From my experience there are definite health benefits of incorporating body-weight training into our fitness routine. Such as plyometrics, which is a form of exercise that involves rapid and repeated stretching and contracting muscles. Incorporating body-weight exercises yields impressive results since these forms of exercises push the muscles to exert maximum force in the minimum amount of time. And these days everyone is busy so “the quicker – the better” when participating in an exercise program.
However, it took me some time to get my head around the concept of “Every Day.” My initial thought was “Isn’t that over training?” What I learned was working out every day can be beneficial to our health. Consider how active our ancestors were on a daily basis. Much of our current day athletes mirror the activities of our ancestors. Some examples would be the javelin thrower, which resemble spear hunters. Studies have used runners to approximate ancient foragers and subbed in rowers for early farmers. This is important to keep in mind when we are working out everyday. Our whole mindset should be to remain in an ‘active state’. One major factor is to avoid doing each exercise to complete failure since this would surely lead to over training and injuries. We simply need a good pump, which burns calories and leads to better muscle tone overall.
One key factor to consider is how daily exercise can boost our energy level, improve our mood, control our weight, improve our sleep quality and lower our risk for such medical conditions as hypertension and cardiovascular disease. Having this in mind, when we engage in full body exercises every day we are ensuring to improve our heart health, lowered blood pressure (especially if you have hypertension) and generally helps remove stress from our system. An added bonus is knowing that we can miss a day here and there without feeling guilty.
Regarding the concept of no-equipment workouts. I have always been a proponent of this form of exercise since I have incorporated into my own training when bodybuilding or competing in martial art tournaments. From a Personal Trainer's perspective I can modify this type of exercise program depending on the needs and comfort of my clients. With individuals who are beginners they have the opportunity to become comfortable with new exercises while safely learning proper form and techniques. With my more advanced clients I increase reps or reduce rest time to keep the workout challenging for them.
Since we have address that “elephant in the room” regarding working out every day lets look at some benefits of maintaining an exercise program.
Exercise Controls Weight: Exercise can help prevent excess weight gain or help maintain weight loss. When we engage in physical activity, we burn calories. Exercising every day will ensure we consistently remain active resulting in being healthier.
Exercise Combats Health Conditions and Diseases: Being active boosts high- density lipoprotein (HDL) cholesterol, the "good" cholesterol, and it decreases unhealthy triglycerides. This one-two punch keeps our blood flowing smoothly, which decreases our risk of cardiovascular diseases.
Exercise Improves Mood: Physical activity stimulates various brain chemicals that may leave us feeling happier, more relaxed and less anxious.
Exercise Boosts Energy: Regular physical activity can improve our muscle strength and boost our endurance.
Exercise Promotes Better Sleep: Regular physical activity can help us fall asleep faster, get better sleep and deepen our sleep. Just don't exercise too close to bedtime, or you may be too energized to go to sleep.
Disclaimer: Make sure to check with your doctor before starting a new exercise program, especially if you have any concerns about your fitness, haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis.
Lets now look at the my recommended Full Body Workout - No Equipment – Every Day Program. (Note: Do only three-sets per body part and NOT to failure)
Legs: I use a balancing board since this is an incredible strength stability addition that not only works the legs but enhances the muscle strength of our waist, abs and hips. It stimulates posture conditioning, strengthening the stability of the vestbular organs, and improving the body's balance. Beginner balance yourself with your arms outstretched to your side. Rest 90 seconds between sets. Advanced raise your hands above yourself when squatting. Rest 30 seconds between sets.
Calves: Do calve raises on a set of stairs while holding onto the banister. Beginners do both legs at the same time. Rest 90 seconds between each set. Advance one leg raises while placing your other leg behind you – outstretched. No rest between sets since it will take you 30 seconds per exercise.
Chest: There are various push up exercises based on the width of your arms and elevation. Beginner do push ups starting while on your knees and after some time attempt to do regular push ups. Rest 90 seconds between sets. Advanced conduct various push up positions. Change the positions every day. Rest 30 seconds between sets.
Back: Consider purchasing a multi purpose pull up bar since you use them for other exercises. Beginners place band to assist you do these exercises. Alternate between close, medium and wide grip. Rest 90 seconds between sets. Advance alternate between close, medium and wide grip. Rest 30 seconds between sets.
Shoulders: Shoulder circles & lateral raises. There numerous angles and movements for these two exercises so you can change the exercises every work out. Beginner rest 90 seconds between sets. Advanced rest 90 seconds between sets.
Biceps: Using a multi purpose pull up bar place your palms toward you. Beginners use a band to assist you. Rest 90 seconds between sets. Advanced Rest 90 seconds between sets.
Triceps: Using a multi purpose pull up bar, chair or step. Beginners conduct dips at a level degree. Rest 90 seconds between sets. Advanced elevate your feet when doing dips. Rest 30 seconds between sets.
Planks: The plank is a great core exercise that doesn't involve doing any crunches. Lie Flat on the Floor. Rest your body on your forearms with your palms flat on the floor. Make sure that your legs are straight behind you with your ankles, knees and thighs touching. For all levels of fitness I recommend holding for a few minutes and take a one minute break between sets.
Bodyweight training is an excellent addition or alternative to the classical weight-resistance strength training. A key factor is this form of exercising is natural and functional with some incredible health benefits. Knowing that we can exercise anywhere and anytime with not having to lug around equipment or paying for a gym membership is simply an added bonus.
I invite you to message me if you have any questions or you want to “drop me a line” on how you are doing with this fitness program.
About The Author: Steve is a Blogger, Videographer, and Personal Trainer. His content creation focuses on Generation X Societal Lifestyles, Health/Fitness and Faith. #healthylifestyle