We all have excuses when it comes to starting or maintaining a fitness program—“I don’t have the time,” “I don’t like going to the gym,” or “I don’t have any equipment to use at home.” While you may actually enjoy going to your local gym, we all know that’s not always an option with today's busy schedules. So how do you stay in shape with limited time and lack of equipment?
I have spent a number of years training yacht crews here in Fort Lauderdale and have developed many training programs for those crew members living and working at sea for months at a time. Where working an 18 hour day isn't uncommon and crew live in quarters the size of a walk-in closet. Check out the article I wrote for The Triton and the training regimen that works for ANYONE limited on time and space...
Check out the full article HERE
With extensive experience training yacht crews and developing “at sea” programs, I have the solution to not only keep your workout goals afloat at sea but to take your fitness and results to the NEXT LEVEL. This routine was taken from a program designed to get maximum results in the least amount of time. You are going to push your body to the max in order to increase muscle strength, jumpstart your metabolism to burn fat and calories, and look and feel like you’re in the best shape of your life.
We call this type of training “Metabolic Training”--it’s a form of interval training. You will feel an incredible burn while completing each circuit. The key is to push through the burn to finish your designated reps and sets (without breaking good form). This will force your body to adapt quickly and see faster results.
Intense training of this nature is not for beginners. I recommend using this routine no more than 2-3 times per week for up to 4 weeks. If you are a beginner, I suggest completing only one exercise from each group and gradually adding others as you improve. If you cannot complete the designated amount of reps, do as many as you can until you hit failure and then move on. Do not rest in order to get every rep; you should reach your limit and continue on to the next exercise with almost no breaks.
Complete each group of exercises one time from top to bottom, then move on to the following group. Once you have completed all groups, restart from the top and complete again for a total of 3 rounds. You should take as little amount of rest as possible between exercises and sets (no more than 15 seconds).
Warm-up (complete only once at start)
100 jumping jacks
40 arm circles
20 body weight squats
5/leg Lunge complex
10/leg Stiff legged dead lift
60 seconds Deep squat burnouts
10 Plyometric push-ups
20 Rotational push-ups
30 second Isometric push-up
20 Snow Angels
20/leg Pike knee drivers
· Forward lunge- On your right leg, lunge forward and return to starting position (feet together, standing tall)
· Side lunge- Lunge and drop your hips to the right side keeping your left knee straight and return to start
· Crossover lunge- With your right leg step to your left side bending both knees and crossing your right leg in front
· Complete all three movements on your right leg (1 each x 3 movements= 1 rep)
· Finish 5 reps then do the same on your left leg
· Cue: Always keep your toes pointing straight forward at all times for each movement
Stiff legged dead lift
· Keeping your left foot an inch off the floor and your right leg straight, slowly bend at your waist and try to touch your left shoelaces
· Tighten your stomach to support your spine
· Focus on stretching and lengthening your right leg without moving your left leg
· Control and balance your body and stand up straight
· Complete all ten on your right leg, then do the same on your left
Deep squat burnouts
· Lower your hips into a squat position, ideally to about knee depth (or what ever your body will comfortably allow)
· Keeping your hips in this position, bounce lightly and quickly on the balls of your feet
· Try to get your feet off the ground about an inch
· Repeat for the designated time focusing on staying low
· Enjoy the burn!
· From a push-up position, lower your chest to the floor keeping your back straight
· Push-up explosively, creating enough momentum to elevate your hands off the floor
· Land in the push-up position and immediately repeat
· From a push-up position, lower your chest and turn your torso to the right side while bending both elbows to 90 degrees
· Keep your back straight
· Extend your arms to the top of the push-up position and lower your chest to the left side bending your elbows as before
· Each side counts as 1 rep
· Move quickly and focus on keeping your shoulders over the top of your wrists
· Do not lower your shoulders below your elbows to prevent unnecessary torque
· Hold your push-up position with elbows at 90 degrees
· Continue to breath
· Push-up to the top after the designated time period
· Lying on your stomach, lift your chest and feet off the ground (about 6 inches)
· Keep arms extended in front and legs straight
· Continue holding position and spread feet and arms apart as if you were making a snow angel
· Return to starting position and repeat
Pike knee drivers
· In a push-up position, lift your hips high in the air
· Then lift your right heel high off the ground while squeezing your glutes.
· Keeping your back straight, bend and drive your right knee across toward your left elbow
· Both arms and left leg should remain straight
· Lift right heel back up to above hips and repeat 20 times, then do left leg
· Start with feet together standing tall
· Drop your hands to the floor and jump back with your legs to a push-up position
· Continue to lower your entire body to the floor (does not have to be a perfect push-up)
· Raise your hips high off the ground and jump forward with your feet
· Stand up tall to starting position and jump up getting your feet at least one inch off the floor and repeat
ALWAYS keep a regular breathing rhythm throughout each exercise.
It should take about 7-10 minutes to complete 1 round of all 3 groups, which means the entire workout should last no more than 30 minutes.
Keep this in mind and schedule and complete your workouts accordingly. If you know you’re short on time, pick only two groups and complete three rounds. Then, on your next training day complete the third group with one of the previous two. Or just complete two rounds instead of three of each group.
Each week, mix up the order of the exercises within their respective groups for a new challenge.
Want more tips and routines to take your fitness to the Next Level? Follow my blog and Facebook page and contact me at Chris@NextLevelFitTraining.com
Coach Chris has been helping elite athletes and fitness enthusiasts reach their goals for over the last ten years...read more