“ I don’t have time to workout”
“I don’t have access to a gym”
“There’s nowhere for me to workout at home”
“It’s cold outside”
“I’m too tired”
“At home workouts don’t challenge me”
“I don’t need to workout”
“I get enough exercise at practice”
We’ve all heard (or maybe even used) some of the excuses above. I’m here to tell you to pull yourselves up by the bootstraps and get yourself moving. If you’re not working hard outside of practice, there’s someone else who is – and they will beat you if you don’t step up your game. Let’s be honest, if you want to get your workout in, you can make time. Excuses are things that we tell ourselves to justify in our minds why we don’t have to do something and they’re all bullsh*t.
In just thirty minutes at home with no equipment, you can get a workout in that will put you a step above your competitors and help you gain strength and endurance. I’ve been doing workouts similar to these with my team for quite some time and they will attest to the fact that they work.
I typically start with a 5-10 minute dynamic warm up that looks something like this:
Thirty seconds of each:
High Knees
Butt Kicks
High Skips
Hip Openers Forward
Hip Openers Backwards
Lunges
Lateral (Side) Lunges
Frankensteins
Shuffle
Karaoke
Knee To Chest
Broad Jumps
Total Time: 6 Minutes
Feel free to add in any additional dynamic (moving) stretches at this point.
For the workout portion, I break it down into two sections. For each section, I choose 4-5 body weight exercises that will be repeated for seven minutes. The idea is to get in as many rounds as you can within the seven minutes. After the timer goes off, you take a one-minute break and repeat that section. Each section should include 14 minutes of high intensity training and one minute of rest for a total of 15 minutes. I typically do two different sections for a total of 30 minutes.
A leg workout might look like this:
Repeat these exercises as many times as you can for seven minutes, take a one minute rest and repeat.*
Section I:
10 Burpees
30 Body Weight Squats
10 Reverse Lunges (each leg)
10 Curtsey Lunges (each leg)
Repeat these exercises as many times as you can for seven minutes, take a one-minute rest and repeat.
Section II:
30 Split Jumps
30 Seesaw Lunges
30 Squat Jumps
30 Drop Squats
Total Time of Workout (Section I & II): 30 minutes
An upper body workout might look like this:
Repeat these exercises as many times as you can for seven minutes, take a one-minute rest and repeat. *
Section I:
20 Lay Down Push Ups
30 Tricep Dips
10 Inchworms
30 Seconds High Plank
Repeat these exercises as many times as you can for seven minutes, take a one-minute rest and repeat.
Section II:
30 Boat to Low Boat
30 Seconds Bear Crawl
30 Dead Bugs
30 Commandos
Total Time of Workout (Section I & II): 30 minutes
These simple at-home workouts require thirty minutes of time, about 10 sq. feet of space and no equipment. There is absolutely no room for excuses. You will truly have success when you choose to throw away all excuses and hold yourself accountable.
If you want to play like you never have before, you must train like you never have before.
Try these workouts, comment or email and let me know how they went for you!
*If you’re unsure how to do any of the above exercises, a simple Google will pull up several explanations, pictures and/or videos and always consult your physician before beginning any exercise program.