It’s happened more times than I care to admit: all hopped up on pre-workout I head down to my gym of choice and am met with a big, shiny “CLOSED” sign.
Sometimes it’s because they are on holiday hours so they close early. Or the pool is closed for maintenance. Or I am simply a dummy and I can’t read the schedule.
What’s a fella to do?
Luckily, Sean Faris, TSAC-F Tactical Strength and Conditioning Facilitator, of Small Space Workouts, has a solution.
Do your workout at home.
If you are are having one of those weeks where getting to the gym is looking impossible, but you still want to get some sort of physical activity in in order to maintain your strength and conditioning, the following workout routine is right in your wheelhouse.
Sean, who specializes in putting together quick, home-based workouts, sent over a 3-5 minute workout that can be done when you are short on time, or simply don’t feel like rolling the dice on being able to get a machine at the gym that afternoon.
Here is Sean to break down the workout routine.
A 5 Minute Total Body Workout You Can Do at Home
The sequence is designed around being able to immediately transition from exercise to exercise. Your entire body is used through one cycle and if a person has more time, they can just add on cycles until fatigue. Body-parts rest while others work so multiple cycles can be done without rest as well.
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1. Plank with arms straight (also known as a Forward Leaning Rest) for 30-60 seconds depending on the fitness level.
2. Push-ups X10-15 repetitions, immediately following the Plank. (Substitute Burpees for Pushups depending on fitness level)
3. Body-weight Squats 10-15 reps.
4. Wall sit 30-60 seconds depending on fitness level
5. Armless Rows
6. Doorknob suspension squats and rows using a towel. This last exercise can be used either at the end of the workout or split it up. Use the squats to substitute for #2 (bodyweight squats) for those with bad knees or tight hips,ankles and calves. Use the rows to substitute for #5 (armless rows) based on personal preference.
Here is Sean with a video demonstrating how the workout goes down:
- The workout shouldn’t take longer than 3-5 minutes if done all in one place.
- It’s a kind of an all around (keep your body in shape) workout for the times when you can’t get to the gym or just don’t want to.
- It also is helpful for people who are very out of shape and a little hesitant about going to a gym out of insecurity.
- The best benefit is perhaps the low bar of entry–It’s a low hurdle to get someone started on moving more. Not everyone has an hour+ to workout; anyone can squeeze 5 minutes from their day to do this routine.
A big thank you to Sean for taking the time to put this workout routine and video for us. For more home-based workouts, as well as home personal training in Beverly Hills, Calabasas and the LA Metro areas, head over to Sean’s website at Small Space Workouts.